Condition
Unlimited: Cycling, swimming, running in deep water
Stretching
None
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
55 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
Lie on your back. Let the heel of the training leg rest on a smooth floor. Bend and stretch the training leg while maintaining contact with the ground.
Attach an exercise band to a heavy chair leg. Sit on the floor with your leg straight with the outside of the training foot next to the chair leg. Wrap the exercise band around your forefoot (inside). Slowly turn your foot sideways towards the other foot to tighten the elastic band. Hold the tension for a few seconds and slowly move the foot back to the starting position. Do not rotate your knee.
Attach an exercise band to a heavy chair leg. Sit on the floor with your leg straight with the inside of the training foot next to the chair leg. Wrap the exercise band around your forefoot (outside). Slowly turn your foot sideways to tighten the elastic band. Hold the tension for a few seconds and slowly return the foot to the starting position. Do not rotate the knee.
Elasticate your 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.
Sit/stand with bare toes on a tea towel. Pull the tea towel together with your toes
