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 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.
Stå ved at krydse træningsbenet strakt ind bagved støttebenet samtidig med, du bøjer dig ud til siden ud over træningsbenet, så der kommer tiltagende udspænding af ydersiden af låret. Hold udspændingen i 20 sekunder. Gentag øvelse skiftevis på højre og venstre ben
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.
Sid på en stol. Hold hælen i gulvet og løft tæerne mod loftet. Hold spændingen i få sekunder og før foden i gulvet igen.
Stå på begge ben. Før træningsbenet en fodlængde frem. Mens hælen holdes i gulvet, løftes forfoden/tæerne på træningsbenet op mod loftet. Hold spændingen i få sekunder og før foden ned igen.
Coodination
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.
Stå på et ben på gulvet. Kig frem og hold knæet let bøjet. Støt i starten evt. med hånden mod væggen. Gør senere øvelsen sværere ved at lukke øjnene.
Strength
35 minutes of each training session
Fastgør en træningselastik 10 cm over gulvhøjde. Stå med siden mod træningselastikken med træningsbenet tættest på elastikken. Før elastikken om træningsbenet. Placer elastikken mellem knæ og ankel (jo længere nede jo kraftigere er belastningen). Før langsomt benet til siden (ind foran støttebenet), så elastikken strammes. Hold spændingen i få sekunder og før langsomt benet frem til udgangspositionen.
Lie on your back with the 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 on your forearms and knees with your knees bent and the training leg on top. Lift your hips so your body is straight. Hold the position for at least 5 seconds. Slowly lower your hip back to the starting position.
Lie on your back and bend your hips and knees 90 degrees so that your lower legs are lifted and parallel to the floor. Cross your ankles. The neck is on the floor. Your fingers are touching 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 on the floor. The neck is on the floor. Your fingers are touching your neck. Lift your head, shoulders and upper back and bring your right hand on the outside of your left leg down towards your left foot. Slowly lower your back, shoulders and head back to the starting position and repeat the exercise alternately with your right and left arm.
Lie on your back with your neck on the floor and knees stretched as far as possible towards the ceiling. Tighten your abs and glutes and lift your pelvis up so that it does not touch the floor. Hold the position for a few seconds and slowly lower your pelvis to the starting position.
