Condition
Unlimited: Cycling, swimming and light running on soft surfaces
Stretching
20 minutes of each training session
Lie on your back. Hold the back of your knee with both hands. Pull your working leg up towards your head, so that you feel a gradual stretch in your hamstring. Perform the exercise with both a straight and a bent knee. Hold the stretch for 20 seconds. Then do the same exercise on the other leg.
Stand by crossing the training leg straight behind the support leg while bending out to the side over the training leg so that there is an increasing stretching of the outer thigh. Hold stretching for 20 seconds. Repeat exercise alternately on right and left leg
Lie on your back with one leg straight. Bend the other leg and place your foot on the other side of the stretched leg. With both hands, pull your knee up towards the opposite shoulder so that your buttocks are increasingly stretched. Hold the stretch for 20 seconds. Repeat the exercise on the opposite leg.
Stand with your legs apart. Keep one leg straight and the other slightly bent. Shift your weight to the side onto your bent leg, so that you feel a gradual stretch on the inside of the opposite thigh. Hold the stretch for 20 seconds. Repeat the exercise on the other leg.
Sit with your knees bent and the soles of your feet touching. Place your hands on both knees and slowly push your knees apart, so that you feel a gradual stretch in your groin. Hold the stretch for 20 seconds. Relax for 20 seconds.
“The Clam”. Lie on your side with your hips and knees bent, with the working leg on top. Rotate slightly forwards so that your navel is pointing towards the floor. Lift the top knee away from the bottom knee, keeping your feet together.
Lie on your back. Bend your hips and knees. Wrap your hands around your shins and press your knees towards your head, lifting your head at the same time to gradually stretch your back. Hold the position for 20 seconds. Relax for 20 seconds.
Stand with one foot on a chair and the other leg stretched out behind you. Shift your weight forwards so that you feel a gradual stretch at the front of your hip. Hold the stretch for 20 seconds. Repeat the exercise on the other leg.
Stand on your good leg with the elastic band wrapped around the outside of the working leg above the knee. Move the working leg from side to side in a slow motion.
Coordination
5 minutes of each training session
Balance on two feet on the balance board. To begin with, use your hand to support yourself against the wall. Later, balance on one foot without support. Try holding it later balance with your eyes closed.
“The Runner”. Stand on your training leg with your knee straight. Bend your body forwards at a 90-degree angle and lift your healthy leg straight out behind you and the opposite arm straight out in front of you. Keep your balance on your supporting leg for as long as possible. If necessary, use one hand to support yourself against the wall at the start. Once you feel confident, you can make the exercise more challenging by closing your eyes.
Strength
35 minutes of each training session
Attach an exercise band at ankle height behind you. Sit on a chair with your back against the resistance band. Wrap the resistance band around your shin just above the ankle. Slowly stretch your knee to tighten the elastic band. Hold the tension for a few seconds and slowly bend the knee again
Attach an exercise band 10 cm above floor level. Stand facing the exercise band. Place the resistance band around your training leg between the knee and the ankle (the lower you place it, the greater the resistance). Slowly bring your leg back so that the band tightens. Hold the tension for a few seconds, then slowly bring your leg forward to the starting position.
Attach an exercise band 10 cm above floor level. Stand with your side facing the exercise band, with the working leg closest to the band. Place the band around the working leg. Position the band between the knee and the ankle (the lower the position, the greater the resistance). Slowly move the leg to the side (in front of the supporting leg) so that the band tightens. Hold the tension for a few seconds and slowly return the leg to the starting position.
Attach an exercise band to a sturdy chair leg. Get down on all fours with your head facing away from the band. Loop the exercise band around one foot (the instep). Lift the leg with the band attached and pull your knee forwards so that the band tightens. Slowly bring your leg back.
Lie on your back with your hands behind your neck. Bend your back and hips so that your head and knees are close together. Remember not to pull your neck during the exercise.
Lie on your back with a ball or stick under both feet. Roll the ball back and forth at a steady pace while lifting your hips.
Lie on your side with your hips and knees bent with the training leg on top. Rotate forwards slightly so that your belly button points towards the ground. Place the elastic band around your thighs just above your knees. Lift the top knee free from the bottom knee as much as possible. Hold the position for a few seconds and slowly return to the starting position.
Lie on your back with a ball or stick under both feet. Roll the ball back and forth at a steady pace while lifting your hips.