Condition
Unlimited: Cycling, swimming, running in deep water
Stretching
5 minutes of each training session
Stand with your arms supporting a wall and with the training leg stretched backwards so that it tightens the calf muscle. Slowly bend the knee of the training leg so that the calf muscle becomes increasingly stretched. Hold the stretch for 20 seconds. Repeat the exercise on the opposite leg.
Stand in front of a wall with your training leg stretched with your heel on the floor and with the ankle bent so that the forefoot rests on the wall. Press your pelvis against the wall so that the calf muscle becomes increasingly stretched. Hold the stretch for 20 seconds. Repeat the exercise on the opposite leg.
Stå på dit venstre ben. Støt eventuelt din venstre hånd mod væggen. Bøj højre knæ, og tag fat om storetåen på forfoden med højre hånd, så anklen strækkes og drejes lidt udad, og så hælen kommer ind mod balderne, og indersiden af skinnebenet strækkes mere og mere. Hold the stretch for 20 seconds. Repeat the exercise alternately on the right and left leg.
Stand on your left leg. Bend your right knee and grasp the ball of your right foot with your left hand. Slowly pull upwards so that the ankle is maximally stretched and the heel comes towards the buttock and the foot is brought over behind the healthy leg so that the outside of the tibia is increasingly stretched. Hold the stretch for 20 seconds. Repeat the exercise alternately on the right and left leg.
Coordination
5 minutes of each training session
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
50 minutes of each training session
Lie on your back on the floor with your lower leg on a stool/chair. The foot hangs freely. Tilt your foot up and down and from side to side.
Sit on the chair. Elasticated feet. Slowly rotate your feet outwards as much as possible. Hold the tension for a few seconds and then slowly bring your legs back together.
Sit on a chair with a ball under your foot. Roll the ball back and forth and from side to side. Later, replace the ball with a tennis ball.
Stand on both legs. Bring the training leg forward one foot length. While keeping your heel on the floor, lift the front foot/toes of the training leg up towards the ceiling. Hold the tension for a few seconds and bring the foot back down.
Sit/stand with bare toes on a tea towel. Pull the tea towel together with your toes.
