Condition
Unlimited: Cycling, swimming, running with increasing distance and speed
Stretching
10 minutes of each training session
Stand with your arms supporting a wall and with the training leg stretched backwards so that it tightens the calf muscle. Slowly bend the knee of the training leg so that the calf muscle becomes increasingly stretched. Hold the stretch for 20 seconds. Repeat the exercise on the opposite leg.
Stand in front of a wall with your training leg stretched with your heel on the floor and with the ankle bent so that the forefoot rests on the wall. Press your pelvis against the wall so that the calf muscle becomes increasingly stretched. Hold the stretch for 20 seconds. Repeat the exercise on the opposite leg.
Stå på dit venstre ben. Støt eventuelt din venstre hånd mod væggen. Bøj højre knæ, og tag fat om storetåen på forfoden med højre hånd, så anklen strækkes og drejes lidt udad, og så hælen kommer ind mod balderne, og indersiden af skinnebenet strækkes mere og mere. Hold the stretch for 20 seconds. Repeat the exercise alternately on the right and left leg.
Stand on your left leg. Bend your right knee and grasp the ball of your right foot with your left hand. Slowly pull upwards so that the ankle is maximally stretched and the heel comes towards the buttock and the foot is brought over behind the healthy leg so that the outside of the tibia is increasingly stretched. Hold the stretch for 20 seconds. Repeat the exercise alternately on the right and left leg.
Sit on a chair and place the ankle of the injured leg on the opposite knee. One hand holds the ankle while the other hand slowly bends the toes upwards (you may feel a stretch under the foot). Hold the tension for at least 10 seconds. Then bend your toes downwards to the maximum and hold the stretch for 10 seconds.
Coordination
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 to hold 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.
Strength
45 minutes of each training session
Sit on the floor with your leg straight. Wrap an exercise band around the forefoot (sole of the foot) and hold the exercise band in your hand. Slowly stretch your foot to tighten the elastic band. Hold the tension for a few seconds and slowly bring the foot back to the starting position
Attach an exercise band to a heavy chair leg. Sit on the floor with your legs straight and face the resistance band. Wrap the exercise band around your forefoot (back of the foot). Slowly bend your foot upwards to tighten the elastic band. Hold the tension for a few seconds and slowly bring the foot back to the starting position
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.
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 the knee.
Sit on the chair. Elasticated 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.
Stand on both front feet on a step with your heel over the edge. Slowly stand up on your toes with your weight on your healthy leg. Slowly lower yourself down onto the training leg as far as you can go, tightening the calf muscle. Use the healthy leg to get back on your toes. Support with a hand on the wall if necessary. The exercise is performed alternately with the knee stretched and bent. The load can be increased by putting on a backpack and gradually increasing the ballast in the backpack.
Stand with slightly bent knees with your forefoot on a doorstep. Stand on your toes while maintaining the bend in your knees. Hold the tension for a few seconds. Slowly return to the starting position. Make the exercise more difficult by putting on a backpack with increasing load.
Attach an exercise band at hip height. Wrap the exercise band around your hip so that the exercise band is taut. Stand on your healthy leg with your side facing the resistance band. Sit down on the healthy leg and land on the training leg further away so that the exercise band is further tensioned. Remember that the elastic band should be positioned so that it provides resistance in the push-off. Repeat the exercise on the opposite leg.
Attach an exercise band at hip height behind you. Stand with both legs on a stool with the resistance band around your hips. Make a full lunge and land on both feet in front of the stool.
Stand on the training leg. Set off and jump straight up. Land on the training leg.
