Condition
Unlimited: Cycling, swimming, walking.
Stretching
10 minutes of each training session
Stand with your arms resting against a wall and your working leg stretched out behind you so that you feel a stretch in your calf muscle. Slowly bend the knee of your working leg so that you feel an increasing stretch in your calf muscle. Hold the stretch for 20 seconds. Repeat the exercise on the other leg.
Attach an exercise band to a sturdy chair leg. Sit on the floor with your leg stretched out, with the outside of your foot aligned with the chair leg. Loop the exercise band around the front of your foot (on the inside). Slowly turn your foot inwards towards your other foot so that the band tightens. Hold the tension for a few seconds and move slowly the foot back to the starting position. Do not rotate the knee.
Stand on your left leg. If necessary, use your left hand to support yourself against the wall. Bend your right knee and wrap your right hand around the big toe side of your forefoot, so that the ankle is stretched and turned slightly outwards, bringing your heel towards your buttock and creating a gradual stretch along the inside of your shin. Hold the stretch for 20 seconds. Repeat the exercise, alternating between your right and left legs.
Stand on your left leg. Bend your right knee and grasp the little toe side of your right foot with your left hand. Slowly pull upwards so that the ankle is stretched as far as possible and the heel moves towards your buttock, bringing the foot behind your good leg so that you feel a gradual stretch along the outside of your shin. Hold the stretch for 20 seconds. Repeat the exercise, alternating between your right and left legs.
Coordination
10 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 good leg straight backwards and the opposite arm straight forwards. Maintain your balance on the 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.
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
40 minutes of each training session
Sit on the floor with your leg stretched out. Place an exercise band around the ball of your foot (the sole of your foot) and hold the band in your hand. Slowly stretch your foot so that the band tightens. Hold the stretch for a few seconds and slowly return your foot to the starting position.
En træningselastik fæstes til et tungt stolben. Sid på gulvet med strakt ben med ansigt mod træningselastikken. Træningselastikken føres rundt om forfoden (fodryg). Bøj langsomt foden opad så elastikken strammes. Hold spændingen i få sekunder og før langsomt foden tilbage til udgangsposition.
An exercise band is attached to a heavy chair leg. Sit on the floor with your leg stretched out, with the inside of your training foot against the leg of a chair. Loop the exercise band around the front of your foot (on the outside). Slowly turn your foot out to the side so that the band tightens. Hold the stretch for a few seconds and slowly return your foot to the starting position. Do not rotate the knee.
An exercise band is attached to a heavy chair leg. Sit on the floor with your leg stretched out, with the outside of your training foot aligned with the leg of the chair. Loop the exercise band around the front of your foot (on the inside). Slowly turn your foot inwards towards your other foot so that the band tightens. Hold the tension for a few seconds and move slowly the foot back to the starting position. Do not rotate the knee.
Lie on your back with your legs stretched out. Place the elastic band around your feet. Slowly rotate your feet outwards as far as possible. Hold the position for a few seconds, then slowly bring your legs back together.
Step onto a stool (or a step). Step back down. Alternate stepping up and down, first with your right leg and then your left. You can increase the intensity by putting on a rucksack and gradually adding more weight to it.
“Lunges”. Stand upright with your feet together. Step forward onto your working leg, bending the knee to a maximum of 90 degrees. Keep your front knee behind your toes. Keep your front foot flat on the floor. Bend your back leg and rise up onto the toes of your back leg. Push yourself back up onto the same leg and return to the starting position
Secure the elastic band at hip height. Stand facing the elastic band in front of a stool or a step. Bring the elastic band around your back. Walk backwards up and down the stool so that the elastic band tightens. Alternate between starting with your right and left leg.