Condition
Unlimited: Cycling. Swimming. Jogging.
Stretching
10 minutes of each training session
Lie on your back. Hold the knee with both hands and pull the knee up towards your chest, so that there is a gradual stretching of the back thigh. Hold the stretch for 20 seconds. Then do the same exercise on the opposite leg.
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. The exercise can also be performed lying on your side or stomach.
Cross your training leg straight behind the support leg while bending sideways over the training leg so that the outside of the thigh is increasingly stretched. Hold the stretch for 20 seconds. Repeat the exercise alternately on the right and left 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.
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 the buttocks are increasingly stretched. Hold the stretch for 20 seconds. Repeat the exercise on the opposite leg.
Coodination
5 minutes of each training session
Balance on two legs on the seesaw. Initially support with your hand against the wall. Later, balance on one leg without support. Later, try balancing with your eyes closed.
Lie on your back with a ball or stick under both feet. Roll the ball back and forth at a steady pace while lifting your hips.
Lie on your back with the ball under the training leg. Lift your hip off the floor and stretch your healthy leg. Hold the position for 10 seconds. Repeat the exercise alternately with the right and left leg.
Strength
45 minutes of each training session
Attach an exercise band at hip height in front of you. Sit on a chair with your face towards the exercise band. Wrap the exercise band around your ankle. Lift and stretch your leg. Then slowly bend your knee to tighten the resistance band. Hold the tension for a few seconds and slowly stretch the knee again.
Attach an exercise band at ankle height behind you. Sit on a chair with your back against the resistance band. Wrap the elastic band around your shin just above the ankle. Slowly stretch your knee to tighten the elastic band. Hold the tension for a few seconds and slowly bend your knee again.
Attach an exercise band 10 cm above floor level. Stand facing the resistance band. Wrap the elastic band around the training leg between the knee and ankle (the lower down, the greater the load). Slowly pull your leg back to tighten the elastic band. Hold the tension for a few seconds and slowly bring your leg forwards to the starting position.
‘Single leg pelvic lift’. Lie on your back with the training leg bent. Lift the healthy leg. Then lift your hip off the floor with your weight on the training leg. Your back and thighs should be in a straight line. The knee must be bent. Hold the position for a few seconds and lower your buttocks again. Increase the load by stretching the training leg more so that the foot is further away from the body.
Stand by a chair with weight on the healthy leg. Initially support with one hand on the back of the chair. Stand with a sandbag around the training leg. Slowly bend and stretch the knee of the training leg.
Sit on the floor with your knees slightly bent. Place an exercise band under your foot and hold the band with your hands. Stretch your knee to tighten the elastic band and bend your foot backwards. Slowly bend your knee again.
Lie on your back with your legs straight and a cloth under one heel. Bend both knees slightly and lift your hip. Hold the tension for a few seconds. Then lift the other leg straight. Hold the tension for a few seconds. Pull the support leg as close to the buttocks as possible. Hold the tension for a few seconds. Then stretch the support leg so that the leg is almost straight. Hold the tension for a few seconds. Then lower your hips to the floor and stretch your legs as in the starting position.
