Condition
Unlimited: Swimming with increasing leg load. Cycling with increasing load
Stretching
20 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 yourself with one hand against a wall or chair. Bend the opposite knee and grasp your foot with the hand on the same side. Pull your foot upwards and your knee slightly backwards, so that you feel a gradual stretch in your thigh. Hold the stretch for 20 seconds. Repeat the exercise, alternating between your right and left legs.
Stand by crossing the training leg straight behind the support leg while bending out to the side over the training leg so that there is an increasing stretching of the outer thigh. Hold stretching for 20 seconds. Repeat exercise alternately on right and left leg
Lie on your back with one leg stretched out. Bend the other leg and place your foot on the opposite side of the stretched leg. Use both hands to pull your knee towards the opposite shoulder, so that you feel a gradual stretch in your buttock. Hold the stretch for 20 seconds. Repeat the exercise on the other leg.
Sit on a chair. Keep your heel on the floor and lift your toes towards the ceiling. Hold the position for a few seconds, then lower your foot back to the floor.
Stand on both feet. Step the working leg forward by a foot’s length. Keeping the heel on the floor, lift the forefoot and toes of the working leg towards the ceiling. Hold the position for a few seconds, then lower the foot back down.
Coodination
5 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.
Stand on one leg on the floor. Look forwards and keep your knee slightly bent. Initially, support your hand against the wall. Later, make the exercise more difficult by closing your eyes.
Strength
35 minutes of each training session
Attach an exercise band 10 cm above floor level. Stand with your side facing the exercise band, with the working leg closest to the band. Place the band around the working leg. Position the band between the knee and the ankle (the lower the position, the greater the resistance). Slowly move the leg to the side (in front of the supporting leg) so that the band tightens. Hold the tension for a few seconds and slowly return the leg to the starting position.
Lie on your back with a ball between your feet. Squeeze for 20 seconds. Relax for 10 seconds.
Lie on your back with your knees bent and the ball between your knees. Squeeze the ball with your knees. Lift your head and shoulders 15 cm off the floor and hold the position for a few seconds before slowly lowering your head and shoulders again.
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.
Lie on your back with your hands behind your neck. Bend your back and hips so that your head and knees are close together. Remember not to pull your neck during the exercise.
Lie on your side with your forearm and knee on the floor, knees bent, and the working leg on top. Lift your hips so that your body is straight. Hold the position for at least 5 seconds. Slowly lower your hips back to the starting position.
Lie on your back and bend your hips and knees at a 90-degree angle so that your lower legs are raised and parallel to the floor. Cross your ankles. Keep your neck on the floor. Your fingers should touch your neck. Slowly lift your head, shoulders and upper back. Hold the position for a few seconds and slowly lower your back, shoulders and head to the starting position.
Lie on your back with your knees bent and the soles of your feet flat on the floor. Rest your neck on the floor. Touch your neck with your fingers. Lift your head, shoulders and upper back, and slide your right hand down the outside of your left leg towards your left foot. Slowly lower your back, shoulders and head back to the starting position and repeat the exercise, alternating between your right and left arms.
Lie on your back with your neck flat on the floor and your knees stretched as far as possible towards the ceiling. Tighten your abdominal and gluteal muscles and lift your pelvis so that it does not touch the floor. Hold the position for a few seconds and slowly lower your pelvis back to the starting position.