Condition
Unlimited: Cycling, swimming, light jogging on soft surfaces.
Stretching
15 minutes of each training session
Stand with the training leg stretched on a step/stool while bending the front body slightly forwards. Hold the stretch for 20 seconds.
Stand up straight with your hands on your hips. Slowly sway backwards and squeeze slightly with your hands to increase the sway so that the abdominal muscles become increasingly stretched. Hold the position for 20 seconds. Relax for 20 seconds.
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 your buttocks are increasingly stretched. Hold the stretch for 20 seconds. Repeat the exercise on the opposite leg.
Lie on your back. Bend your right leg 90 degrees at the hip and knee Place the outside of your left foot against your right knee. With your hands on the back of your right knee, pull your leg up towards your head, so that the buttocks of your left leg become 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. First support with your hand against the wall. Later, balance on one leg without support. Later you can try balancing with your eyes closed.
Lie on the floor on a stool. Bend your knees. Lift your hands off the floor and keep your balance.
Strength
40 minutes of each training session
Lie on the floor with your arms above your head and legs straight. Lift your right arm and left leg simultaneously. Then lift the opposite arm and leg.
‘Plank. Lie on the floor on your stomach, supporting only your elbows and toes so that your hips do not touch the floor. Hold the position for as long as possible.
‘Hamstring plank’. Lie on your back with your body fully stretched. Press your heels into the ground, tense up your entire body and lift your hips off the ground. Hold the tension for as long as possible.
The exercise can be made more difficult by lifting one leg.
‘Mountain climbers. Lie on the floor on your stomach and support only with your arms extended and on your toes. Knees and body are straight (same position as for push-ups). Put all your weight on one leg and bring the other knee as far forwards towards your chest as possible. Then bring your knee back to the starting position and put all your weight on this leg while repeating the exercise on the opposite side.
Lie on your back with your hands behind your neck. Bend your back and hips so that your head and knees are close together. Remember not to pull your neck during the exercise.
‘Pelvic lift with knee extension’. Lie on your back with your knees bent. Lift one leg straight up and simultaneously lift your hips off the floor. Your back, thighs and lower legs should be in a straight line. Hold the position for a few seconds and slowly lower your hips to the floor again. Repeat the exercise on alternating right and left leg
