Condition
Unlimited: Cycling, swimming and running with sprint
Stretching
10 minutes of each training session
Stand with your training leg straight on a step/stool while bending your front body slightly forwards. Hold the stretch for 20 seconds.
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.
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 under træningsbenet. Løft hoften op fra gulvet og stræk det raske ben. Hold stillingen i 10 sekunder. Gentag øvelsen skiftevis med højre og venstre ben.
Strength
45 minutes of each training session
Fastgør en træningselastik i hoftehøjde foran dig. Sid på stol med ansigtet mod træningselastikken. Træningselastikken føres om anklen. Løft og stræk benet. Bøj herefter langsomt knæet, så træningselastikken strammes. Hold spændingen i få sekunder og stræk langsomt knæet igen.
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
Fastgør en træningselastik 10 cm over gulvhøjde. Stå med ansigtet mod træningselastikken. Før elastikken om træningsbenet mellem knæ og ankel (jo længere nede jo kraftigere er belastningen). Før langsomt benet tilbage, så elastikken strammes. Hold spændingen i få sekunder og før langsomt benet frem til udgangspositionen.
Stå ved stol med vægt på det raske ben. Støt evt. i starten med en hånd på stolryggen. Stå med sandsæk om træningsbenet. Bøj og stræk langsomt i knæet på træningsbenet.
Lie on your side with your training leg on top and an elastic band around your lower legs just above your ankles. 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 back with your legs straight and a cloth under one heel. Bend both knees slightly and lift your hip. Hold the tension for a few seconds. Then lift the other leg straight. Hold the tension for a few seconds. Pull the support leg as close to the buttocks as possible. Hold the tension for a few seconds. Then stretch the support leg so that the leg is almost straight. Hold the tension for a few seconds. Then lower your hips to the floor and stretch your legs as in the starting position.
