Condition
Unlimited: Cycling, swimming, short-distance running on soft surfaces.
Stretching
15 minutes of each training session
Stand with the training leg stretched on a step/stool while bending the 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.
Stand up straight with your hands on your hips. Slowly sway backwards and squeeze slightly with your hands to increase the sway so that the abdominal muscles become increasingly stretched. Hold the position for 20 seconds. Relax for 20 seconds.
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.
Lie on your back. Bend your hips and knees. Grasp your shins with your hands and press your knees up towards your head, lifting them at the same time to increase the tension in your back. Hold the position for 20 seconds. Relax for 20 seconds.
‘The Cobra. Lie on your stomach with your forehead on the floor, palms by your shoulders and elbows in towards your body. Lift your head and upper back. The navel remains on the floor. Hold the position for at least 5 seconds. Return to the starting position. Relax for at least 5 seconds.
Coodination
5 minutes of each training session
Balance on two legs on the seesaw. First support with your hand against the wall. Later, balance on one leg without support. Later you can 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
40 minutes of each training session
‘Sideboard’. Lie on the floor on your side with your legs straight and support on your lower elbow. Lift your pelvis off the floor so your body is straight. Hold the position for as long as possible. Then lower your hips to the floor to the starting position.
Stand with your toes and hands on the floor with arms extended. Extend one arm towards the ceiling and rotate your upper body to follow the arm. Hold the position for a few seconds and return to the starting position.
‘Plank. Lie on the floor on your stomach, supporting only your elbows and toes so that your hips do not touch the floor. Hold the position for as long as possible.
‘Hamstring plank’. Lie on your back with your body fully stretched. Press your heels into the ground, tense up your entire body and lift your hips off the ground. Hold the tension for as long as possible.
The exercise can be made more difficult by lifting one leg.
Lie on your stomach on a table. Hold the edge of the table with your hands at head height. Bend both knees. Tighten your glutes and lift your legs straight up towards the ceiling.
‘Bicycle crunch. Lie on your back. Hands on the back of your neck. Make cycling movements with your legs and alternately bring your right elbow towards your left knee and your left elbow towards your right knee. Extend the extended leg fully
Kneel down and support with both hands. Extend your left leg backwards and your right arm forwards. Hold this position for a few seconds. Then stretch your right leg backwards and your left arm forwards. Hold this position for a few seconds.
‘Mountain pose’. Sit on the floor on your knees bent 90 degrees. Support with straight, vertical arms with hands placed just below the shoulders and fingers facing forwards. Keep your back straight and your neck/head in line with the rest of your back. Lift your knees off the floor and stretch your knees as much as possible. Lift your pelvis towards the ceiling and try to keep your heels on the floor. Bring your head in between your stretched arms. Hold the position for 15 seconds and slowly return to the starting position.
