Condition
Unlimited: Cycling. Swimming. Running on soft ground
Stretching
e
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.
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.
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 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 under træningsbenet. Løft hoften op fra gulvet og stræk det raske ben. Hold stillingen i 10 sekunder. Gentag øvelsen skiftevis med højre og venstre ben.
“The runner”. Stand on the training leg with your knee straight. Bend your body forwards 90 degrees and lift your healthy leg straight backwards and the opposite arm straight forwards. Keep your balance on the training leg for as long as possible. Initially, support yourself with a hand on the wall. When you feel confident, you can make the exercise more difficult by closing your eyes.
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 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.
Stand on the bottom step with your right side facing the steps. Shift your weight to your right leg. Push off with your right leg and jump down to the floor, landing on your left leg. Then push off with your left leg and jump up the steps again, landing on your right leg.
The exercise can be repeated on the opposite side by turning 180 degrees so the left leg is facing the steps.
Stand upright with your legs straight and hip-width apart. Bend both knees and jump up as high as you can while swinging your arms towards the ceiling and back down. Land on both legs.
The exercise can be made more difficult by launching on one leg and increasing the jump height.
‘Split squat. Stand upright with your legs straight and hip-width apart and jump up as high as you can while bringing one leg forwards and swinging your arms towards the ceiling and back down. Land on both legs, bending the front leg about 90 degrees and bringing the back knee close to the floor.
