Condition
Unlimited: Cycling, swimming and running in water
Stretching
10 minutes of each training session
Lie on your back. Hold the back of the knee with both hands. Pull the training leg up towards your head so that the back thigh is increasingly stretched. Perform the exercise with both straight and bent knees. Hold the stretch for 20 seconds. Then do the same exercise on the opposite leg.
Stand on one leg. Support with one hand on a wall/chair. Bend the opposite knee and grasp the foot with the hand on the same side. Pull your foot up and your knee slightly backwards, so that your front thigh becomes increasingly stretched. Hold the stretch for 20 seconds. Repeat the exercise alternately on the right and left leg.
Lie on your side on a table/bench. Bend your bottom leg up underneath you and let your top leg hang over the edge of the table so that the outside of your thigh is increasingly stretched. Hold the stretch for 20 seconds. Turn round and do the same exercise on the opposite leg.
Stand with your legs spread apart. One leg straight and the other slightly bent. Shift your weight to the side on the bent leg so that there is an increasing stretch on the inside of the opposite thigh. Hold the stretch for 20 seconds. Repeat the exercise on the opposite 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 the buttocks are increasingly stretched. Hold the stretch for 20 seconds. Repeat the exercise on the opposite leg.
Lie on your back. Bend your right leg 90 degrees at the hip and knee Place the outside of your left foot against your right knee. With your hands on the back of your right knee, pull your leg up towards your head, so that the buttocks of your left leg become increasingly stretched. Hold the stretch for 20 seconds. Repeat the exercise on the opposite leg.
Kneel with knees and hips maximally bent. Arms straight with palms on the floor above your head. Arch your back as much as possible. Hold the position for 15 seconds. Pause for 15 seconds.
Coordination
5 minutes of each training session
Hold balancen på to ben på vippebrættet. Støt i starten med hånden mod væggen. Senere holdes balancen på ét ben uden støtte. Prøv senere at holde balancen med lukkede øjne.
Lig på ryggen med bold eller pølle under begge fødder. Tril bolden frem og til bage i roligt tempo, mens du løfter hoften.
Strength
45 minutes of each training session
Fastgør en træningselastik i ankelhøjde bag dig. Sid på stol med ryggen mod træningselastikken. Træningselastikken føres om skinnebenet lige over fodleddet. Stræk langsomt knæet, så træningselastikken strammes. Hold spændingen i få sekunder og bøj langsomt knæet igen.
Lig på ryggen. Lad hælen på træningsbenet hvile på et glat gulv. Bøj og stræk træningsbenet, mens du holder kontakten med underlaget.
Fastgør en træningselastik 10 cm over gulvhøjde. Stå med siden mod træningselastikken med træningsbenet tættest på elastikken. Før elastikken om træningsbenet. Placer elastikken mellem knæ og ankel (jo længere nede jo kraftigere er belastningen). Før langsomt benet til siden (ind foran støttebenet), så elastikken strammes. Hold spændingen i få sekunder og før langsomt benet frem til udgangspositionen.
Lie on the floor with your arms above your head and legs straight. Lift your right arm and left leg simultaneously. Then lift the opposite arm and leg.
‘Lying pelvic lift’. Lie on your back with your legs bent and the soles of your feet on the floor. Slowly lift your pelvis and lower back off the floor and hold the position for a few seconds. Your back and thighs should be in a straight line. Slowly lower your pelvis again.
The ‘clam’. Lie on your side with your hips and knees bent with the training leg on top. Rotate forwards slightly so your belly button points towards the ground. Lift the top knee free from the bottom knee while keeping the feet together.
Lie on your side with your bottom leg bent at the hip and knee and your training leg on top. Lie slightly rotated forwards so that your navel points towards the ground. Tighten your glutes and lift your top leg backwards. Keep the leg lifted for a few seconds and then lift the leg towards the ceiling. Hold the leg for a few seconds and slowly bring it back down to the starting position.
Lie on your side on your forearms and knees with your knees bent and the training leg on top. Lift your hips so your body is straight. Hold the position for at least 5 seconds. Slowly lower your hip back to the starting position.
