Condition
Unlimited: Cycling. Swimming. Running at increasing speed
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. The exercise can also be performed lying on your side or stomach.
Cross your training leg straight behind the support leg while bending sideways over the training leg so that the outside of the thigh is increasingly stretched. Hold the stretch for 20 seconds. Repeat the exercise alternately on the right and left leg.
Stand with your legs spread apart. One leg straight and the other slightly bent. Shift your weight sideways onto 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 your buttocks are increasingly stretched. Hold the stretch for 20 seconds. Repeat the exercise on the opposite leg.
Coodination
5 minutes of each training session
Balance on two legs on the seesaw. Initially support with your hand against the wall. Later, balance on one leg without support. Later, try balancing with your eyes closed.
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.
Strength
45 minutes of each training session
Attach an exercise band at hip height in front of you. Sit on a chair with your face towards the exercise band. Wrap the exercise band around your ankle. Lift and stretch your leg. Then slowly bend your knee to tighten the resistance band. Hold the tension for a few seconds and slowly stretch the knee again.
Attach an exercise band at ankle height behind you. Sit on a chair with your back against the resistance band. Wrap the elastic 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 your knee again.
Attach an exercise band 10 cm above floor level. Stand facing the resistance band. Wrap the elastic band around the training leg between the knee and ankle (the lower down, the greater the load). Slowly pull your leg back to tighten the elastic band. Hold the tension for a few seconds and slowly bring your leg forwards to the starting position.
Lie on your back with the ball under the training leg. Lift your hip off the floor and stretch your healthy leg. Hold the position for 10 seconds. Repeat the exercise alternately with the right and left leg.
Stand by a chair with weight on the healthy leg. Initially support with one hand on the back of the chair. Stand with a sandbag around the training leg. Slowly bend and stretch the knee of the training leg.
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.
Attach an exercise band at hip height. Wrap the exercise band around your hip so that the exercise band is taut. Stand on your healthy leg with your side facing the resistance band. Sit down on the healthy leg and land on the training leg further away so that the exercise band is further tensioned. Remember that the elastic band should be positioned so that it provides resistance in the push-off. Repeat the exercise on the opposite leg.
Attach an exercise band to a heavy chair leg, for example. Lie on your back with your feet against the exercise band. Wrap the elastic band around both feet/ankles. Bend your knees to the maximum so that your heels are close to your buttocks and lift your hips so that your back is straight. Hold the position for a few seconds, then slowly stretch your legs and lower your hips to reach the starting position.
