Condition
Unlimited: Cycling with light load. Swimming. Running with increasing distances on soft surfaces
Stretching
15 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.
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
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.
Stand with one leg on a chair and the other leg stretched backwards. Push the weight forwards so that there is increasing tension on the front of the hip. Hold the stretch for 20 seconds. Repeat the exercise on the opposite leg.
Stand with your legs spread apart. One leg straight and the other slightly bent. Shift your weight to the side on 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.
Coordination
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.
Lig på ryggen med bold eller pølle under begge fødder. Tril bolden frem og til bage i roligt tempo, mens du løfter hoften.
Strength
45 minutes of each training session
Fastgør en træningselastik i ankelhøjde bag dig. Sid på stol med ryggen mod træningselastikken. Træningselastikken føres om skinnebenet lige over fodleddet. Stræk langsomt knæet, så træningselastikken strammes. Hold spændingen i få sekunder og bøj langsomt knæet igen.
Stå med ryggen mod væggen og med vægten på begge ben. Bøj langsomt knæene til 90 grader og rejs dig roligt igen
Fastgør elastikken i hoftehøjde. Stå med ansigtet mod elastikken foran en skammel/et trappetrin. Før elastikken om ryggen. Gå baglæns op med det raske ben først og gå langsomt ned (mindst varighed 3 sekunder) ligeledes med det raske ben først, så vægten er på træningsbenet.
Stand up straight with your arms down at your sides. Bend your knees and hips 90 degrees and extend your arms straight ahead. Hold the position for a few seconds and stand back up to the starting position.
Stand on a training leg on an incline wedge that is angled at about 25 degrees. Slowly bend the knee of the supporting leg to about 60 degrees. Then extend the knee (possibly with the help of the other leg).
The load can be increased by putting a rucksack on your back and filling it with increasing load.
Attach an exercise band at knee height. Stand up straight with your face towards the exercise band, wrapped around your lower legs just below the back of your knees. Bend your hips and knees 90 degrees so that your thigh is horizontal and your lower leg is vertical and stretch your arms straight out. Hold the position for a few seconds. Then stretch your knees so that you stand up straight in the starting position.
