Condition
Unlimited: Cycling, swimming, jogging on soft surfaces without sudden changes of direction
Stretching
10 minutes of each training session
Stand on one leg. Support with one hand on a wall/chair. Bend the opposite knee and grasp the foot with the hand on the same side. Pull your foot up and your knee slightly backwards, so that your front thigh becomes increasingly stretched. Hold the stretch for 20 seconds. Repeat the exercise alternately on the right and left leg.
Stand with one leg on a chair and the other leg stretched backwards. Push the weight forwards so that there is an increasing stretch on the front of the hip. 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 sideways onto 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.
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.
Coodination
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.
Lig på ryggen med bold eller pølle under begge fødder. Tril bolden frem og til bage i roligt tempo, mens du løfter hoften.
Strength
45 minutes of each training session
Lie on your back with your knees bent and the ball between your knees. Squeeze the ball with your knees. Lift your head and shoulders 15 cm off the floor and hold the position for a few seconds before slowly lowering your head and shoulders again.
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.
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.
‘Sideboard’. Lie on your side and support your forearm and foot with your legs straight and your training leg on top. Raise your hips so your body is straight. Hold the position for as long as possible and then lower your hips to the starting position.
Lie on your back with your knees bent. Cross your legs so that the outside of your right ankle rests against your right thigh just below the knee. Your right arm is across your stomach and your left hand is at the back of your neck. Bring your right arm straight out from your body and over your head while lifting your head and left shoulder so that your left elbow is in contact with your right knee and return to the starting position.
Do the same exercise on the opposite side.
Lie on your back with your knees bent and the soles of your feet on the floor. The neck is on the floor. Your fingers are touching your neck. Lift your head, shoulders and upper back and bring your right hand down towards the outside of your right lower leg. Slowly lower your back, shoulders and head back to the starting position and repeat the exercise alternately with your right and left arm.
Lie on your back with your hands behind your neck. Lift both legs off the floor and alternately bring your right elbow towards your left knee and your left elbow towards your right knee.
