Condition
Unlimited: Cycling, swimming and light running on soft surfaces
Stretching
20 minutes of each training session
Lie on your back. Hold the back of the knee with both hands. Pull the training leg up towards your head so that the back thigh is increasingly stretched. Perform the exercise with both straight and bent knees. Hold the stretch for 20 seconds. Then do the same exercise on the opposite leg.
Stå ved at krydse træningsbenet strakt ind bagved støttebenet samtidig med, du bøjer dig ud til siden ud over træningsbenet, så der kommer tiltagende udspænding af ydersiden af låret. Hold udspændingen i 20 sekunder. Gentag øvelse skiftevis på højre og venstre ben
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 the buttocks are increasingly stretched. Hold the stretch for 20 seconds. Repeat the exercise on the opposite leg.
Stand with your legs spread apart. One leg straight and the other slightly bent. Shift your weight to the side on the bent leg so that there is an increasing stretch on the inside of the opposite thigh. Hold the stretch for 20 seconds. Repeat the exercise on the opposite leg.
Sit with your knees bent and the soles of your feet facing each other. Place your hands on both knees and slowly push your knees apart to increase the tension in your groin. Hold the stretch for 20 seconds. Relax for 20 seconds.
The ‘clam’. Lie on your side with your hips and knees bent with the training leg on top. Rotate forwards slightly so your belly button points towards the ground. Lift the top knee free from the bottom knee while keeping the feet together.
Lie on your back. Bend your hips and knees. Grasp your shins with your hands and press your knees up towards your head, lifting them at the same time to increase the tension in your back. Hold the position for 20 seconds. Relax for 20 seconds.
Stand with one leg on a chair and the other leg stretched backwards. Push the weight forwards so that there is increasing tension on the front of the hip. Hold the stretch for 20 seconds. Repeat the exercise on the opposite leg.
Coordination
5 minutes of each training session
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.
“The runner”. Stand on the training leg with your knee straight. Bend your body forwards 90 degrees and lift your healthy leg straight backwards and the opposite arm straight forwards. Keep your balance on the training leg for as long as possible. Initially, support yourself with a hand on the wall. When you feel confident, you can make the exercise more difficult by closing your eyes.
Strength
35 minutes of each training session
Fastgør en træningselastik i ankelhøjde bag dig. Sid på stol med ryggen mod træningselastikken. Træningselastikken føres om skinnebenet lige over fodleddet. Stræk langsomt knæet, så træningselastikken strammes. Hold spændingen i få sekunder og bøj langsomt knæet igen
Fastgør en træningselastik 10 cm over gulvhøjde. Stå med ansigtet mod træningselastikken. Før elastikken om træningsbenet mellem knæ og ankel (jo længere nede jo kraftigere er belastningen). Før langsomt benet tilbage, så elastikken strammes. Hold spændingen i få sekunder og før langsomt benet frem til udgangspositionen.
Fastgør en træningselastik 10 cm over gulvhøjde. Stå med siden mod træningselastikken med træningsbenet tættest på elastikken. Før elastikken om træningsbenet. Placer elastikken mellem knæ og ankel (jo længere nede jo kraftigere er belastningen). Før langsomt benet til siden (ind foran støttebenet), så elastikken strammes. Hold spændingen i få sekunder og før langsomt benet frem til udgangspositionen.
Tie an exercise band to a heavy chair leg. Lie on all fours with your head away from the elastic band. Tie the exercise band around one foot (instep). Lift your leg with the elastic and pull your knee forwards to tighten the elastic. Slowly bring your leg back.
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.
Lig på ryggen med bold eller pølle under begge fødder. Tril bolden frem og til bage i roligt tempo, mens du løfter hoften.
Lie on your side with your hips and knees bent with the training leg on top. Rotate forwards slightly so that your belly button points towards the ground. Place the elastic band around your thighs just above your knees. Lift the top knee free from the bottom knee as much as possible. Hold the position for a few seconds and slowly return to the starting position.
Lig på ryggen med bold eller pølle under begge fødder. Tril bolden frem og til bage i roligt tempo, mens du løfter hoften.
