Condition
Unlimited: Cycling, swimming.
Stretching
10 minutes of each training session
Stand with your arms resting against a wall and your working leg stretched out behind you so that you feel a stretch in your calf muscle. Slowly bend the knee of your working leg so that you feel an increasing stretch in your calf muscle. Hold the stretch for 20 seconds. Repeat the exercise on the other leg.
Attach an exercise band to a sturdy chair leg. Sit on the floor with your leg stretched out, with the outside of your foot against the chair leg. Place the exercise band around the front of your foot (on the inside). Slowly turn your foot inwards towards your other foot so that the band tightens. Hold the tension for a few seconds and move slowly the foot back to the starting position. Do not rotate the knee.
Stand on your left leg. Bend your right knee and grasp the little toe side of your right foot with your left hand. Slowly pull upwards so that the ankle is stretched as far as possible and the heel moves towards your buttock, bringing the foot behind your good leg so that you feel a gradual stretch along the outside of your shin. Hold the stretch for 20 seconds. Repeat the exercise, alternating between your right and left legs.
Sid på en stol og læg anklen på det skadede ben over på modsatte knæ. Den ene hånd holder anklen, mens den anden hånd langsomt bøjer tæerne opad (hvorved der kan føles et stræk under foden). Hold spændingen i mindst 10 sekunder. Bøj derefter tæerne maksimalt nedad og hold udspændingen i 10 sekunder.
Stand upright. Stretch your ankle and touch your toes to the floor so that they bend backwards as much as possible. Hold the position for 10 seconds. Then put your toes on the floor so that they bend forwards as much as possible. Hold the position for 10 seconds.
Sid på en stol med en bold under foden. Rul bolden frem og tilbage og fra side til side. Skift senere bolden ud med en tennisbold.
Coordination
5 minutes of each training session
Stå på et ben på gulvet. Kig frem og hold knæet let bøjet. Støt i starten evt. med hånden mod væggen. Gør senere øvelsen sværere ved at lukke øjnene.
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.
Stå på tæerne med bøjede knæ. Læg vægten frem på tåspidserne og hold balancen. Støt i starten evt. med en hånd mod væggen.
Strength
45 minutes of each training session
Sit on a chair with your leg stretched out. Hold an exercise band in both hands. Place the band around your heel, the sole of your foot and all your toes. Bend your ankle upwards as far as possible by pulling on the band. Hold the position for 10 seconds. Then slowly stretch your foot so that the elastic band is stretched out. Hold the stretch for a few seconds, then bend your ankle upwards to return to the starting position.
Sit on a chair. Hold an exercise band in both hands. Place the band around your big toe. Bend your big toe upwards as far as possible by pulling on the band. Hold the position for 10 seconds. Then slowly bend your big toe downwards as much as possible to stretch the elastic. Hold the tension for a few seconds and then bend your big toe upwards to reach the starting position.
Sit or stand with your bare feet on a tea towel. Pull the tea towel together with your toes.
Stand with your legs straight, with the balls of your feet on a doorstep. Rise onto your toes. Hold the position for a few seconds. Slowly return to the starting position. Make the exercise more challenging by wearing a rucksack with increasing weight.
Stand with your knees slightly bent, with the balls of your feet on a doorstep. Rise onto your toes whilst keeping your knees bent. Hold the position for a few seconds. Slowly return to the starting position. Make the exercise more challenging by wearing a rucksack with increasing weight.