Condition
Unlimited: Cycling, swimming, running on soft surfaces.
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.
Sit with your knees bent and the soles of your feet facing each other. Place your hands on both knees and slowly press your knees apart to increase the stretch in your groin. Hold the stretch for 20 seconds. Relax for 20 seconds.
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 under træningsbenet. Løft hoften op fra gulvet og stræk det raske ben. Hold stillingen i 10 sekunder. Gentag øvelsen skiftevis med højre og venstre ben.
“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
45 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.
‘Bicycle crunch. Lie on your back. Hands on the back of your neck. Make cycling movements with your legs and alternately bring your right elbow towards your left knee and your left elbow towards your right knee. Extend the extended leg fully.
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 and support your forearm and foot with your legs straight and your training leg on top. Lift your hips so your body is straight. Raise the top leg straight as high as possible. Hold the position for as long as possible and then lower your legs and hips to the starting position.
‘Reverse crunches. Lie on the floor with your knees bent at 90 degrees 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 up 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 90 degrees so that your lower legs are lifted and parallel to the floor. The neck is on the floor. Arms stretched out to the sides. Slowly bring your knees alternately to the left and right side by rotating your lower back and hips. The knees are bent 90 degrees and the feet are together throughout the exercise.
Lie on your back with your legs straight. Lift your legs straight and simultaneously lift your head, shoulders and back so that only your pelvis is supported. Support with your hands on the floor. Move your legs straight in a circle: up-right-down-left, etc. At some point, switch to doing the circle in the opposite direction.
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.
