Condition
Unlimited: Cycling, Swimming. Jogging on soft ground without sudden changes of direction
Stretching
10 minutes of each training session
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
Stand with your training leg straight on a step/stool while bending your front body slightly forwards. Hold the stretch for 20 seconds.
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.
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 your buttocks are increasingly stretched. Hold the stretch for 20 seconds. Repeat the exercise on the opposite leg.
Sit on your left knee and right foot. Bend your right leg at a 90-degree angle at the hip and knee. Extend your left knee as far back as possible, with your foot raised and resting on a small box. Push your hips forwards and downwards without arching your lower back, 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.
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
Lig på siden. Bøj det nederste ben og stræk det øverste. Stæk hoften helt. Løft det øverste ben mod loftet med hælen pegende mod loftet. Belastningen kan øges, ved at komme en sandsæk eller lignende om anklen.
Lig på siden. Stræk det nederste ben. Lad det øverste ben være let bøjet med foden foran det nederste ben. Løft det nederste ben strakt mod loftet. Belastningen kan øges, ved at komme en sandsæk eller lignende om anklen.
Attach an exercise band to a sturdy chair leg. Get down on all fours with your head facing away from the band. Loop the exercise band around one foot (the instep). Lift the leg with the band attached and pull your knee forwards so that the band tightens. Slowly bring your leg back.
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.
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.
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 knees bent. Cross your legs so that the outside of your right ankle rests against your right thigh just below the knee. Place your right arm across your stomach and rest your left hand on the back of your neck. Extend your right arm out from your body and over your head, whilst lifting your head and left shoulder so that your left elbow touches your right knee, then return to the starting position.
Do the same exercise on the other side.
Lie on your side with your lower arm above your head. Your arm rests on your elbow and your hand supports your head. Raise both legs together as high as possible towards the ceiling. Hold the position for a few seconds and slowly lower your legs back to the starting position.
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.