Condition
Unlimited: Cycling, swimming, running on soft surfaces.
Stretching
10 minutes of each training session
Stand on one leg. Support yourself with one hand against a wall or chair. Bend the opposite knee and grasp your foot with the hand on the same side. Pull your foot upwards and your knee slightly backwards, so that you feel a gradual stretch in your thigh. Hold the stretch for 20 seconds. Repeat the exercise, alternating between your right and left legs.
Stand with one foot on a chair and the other leg stretched out behind you. Shift your weight forwards so that you feel a gradual stretch at the front of your hip. Hold the stretch for 20 seconds. Repeat the exercise on the other leg.
Sit with your knees bent and the soles of your feet touching. Place your hands on both knees and slowly push your knees apart, so that you feel a gradual stretch in your groin. Hold the stretch for 20 seconds. Relax for 20 seconds.
Stand with your legs apart. Keep one leg straight and the other slightly bent. Shift your weight to the side onto your bent leg, so that you feel a gradual stretch on the inside of the opposite thigh. Hold the stretch for 20 seconds. Repeat the exercise on the other leg.
Stand up straight with your hands on your hips. Gently arch your back and press down slightly with your hands to deepen the arch, so that you feel a gradual stretch in your abdominal muscles. Hold the position for 20 seconds. Relax for 20 seconds.
Coodination
5 minutes of each training session
Balance on two feet on the balance board. To begin with, use your hand to support yourself against the wall. Later, balance on one foot without support. Try holding it later balance with your eyes closed.
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.
“The Runner”. Stand on your training leg with your knee straight. Bend your body forwards at a 90-degree angle and lift your good leg straight backwards and the opposite arm straight forwards. Maintain your balance on the supporting leg for as long as possible. If necessary, use one hand to support yourself against the wall at the start. Once you feel confident, you can make the exercise more challenging by closing your eyes.
Strength
45 minutes of each training session
Attach an exercise band at ankle height behind you. Sit on a chair with your back against the resistance band. Wrap the resistance 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 the knee again
Attach an exercise band 10 cm above floor level. Stand facing the exercise band. Place the resistance band around your training leg between the knee and the ankle (the lower you place it, the greater the resistance). Slowly bring your leg back so that the band tightens. Hold the tension for a few seconds, then slowly bring your leg forward to the starting position.
“Bicycle crunch”. Lie on your back. Place your hands behind your head. Make cycling movements with your legs and bring your right elbow towards your left knee and your left elbow towards your right knee in turn. Fully extend the leg that is raised.
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.
Lie on your side, supporting yourself on your forearm and foot, with your legs stretched out and the leg you are working on at the top. Lift your hips so that your body is straight. Lift your top leg, keeping it straight, as high as possible. Hold the position for as long as possible, then lower your leg and hips back to the starting position.
“Reverse crunches”. Lie on the floor with your knees bent at a 90-degree angle and your hands under your hips. Lift your feet 10 cm off the floor. With a quick movement, bring your legs towards your chest, lift your pelvis off the floor and push your feet towards the ceiling. In the same movement, lower your pelvis and legs so that your feet just touch the floor before repeating the exercise.
Lie on your back and bend your hips and knees at a 90-degree angle so that your lower legs are raised and parallel to the floor. Keep your neck on the floor. Extend your arms out to the sides. Slowly bring your knees alternately to the left and right sides by rotating your lower back and hips. Keep your knees bent at 90 degrees and your feet together throughout the exercise.
Lie on your back with your legs straight. Lift your legs straight up and, at the same time, lift your head, shoulders and back so that you are supported only by your pelvis. Place your hands on the floor for support. Move your straight legs in a circle: up, to the right, down, to the left, and so on. At some point, switch to moving in the opposite direction.
Lie on your back with your hands behind your neck. Lift both legs off the floor and bring your right elbow towards your left knee and your left elbow towards your right knee, alternating between them.