Condition
Unlimited: Cycling. Swimming. Running on soft surfaces.
Stretching
10 minutes of each training session
Stand by crossing the training leg straight behind the support leg while bending out to the side over the training leg so that there is an increasing stretching of the outer thigh. Hold stretching for 20 seconds. Repeat exercise alternately on right and left leg
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
10 minutes of each training session
Balance on two feet on the balance board. To begin with, use your hand to support yourself against the wall. Later, balance on one foot without support. Try holding it later 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.
“The Runner”. Stand on your training leg with your knee straight. Bend your body forwards at a 90-degree angle and lift your good leg straight backwards and the opposite arm straight forwards. Maintain your balance on the supporting leg for as long as possible. If necessary, use one hand to support yourself against the wall at the start. Once you feel confident, you can make the exercise more challenging by closing your eyes.
Strength
40 minutes of each training session
Lie on your side. Bend your lower leg and straighten your upper leg. Fully extend your hip. Lift your upper leg toward the ceiling, with your heel pointing upward. You can increase the resistance by placing a sandbag or similar object around your ankle.
Lie on your side. Extend your lower leg. Keep your upper leg slightly bent, with your foot in front of your lower leg. Lift your lower leg straight up toward the ceiling. You can increase the resistance by placing a sandbag or similar weight around your ankle.
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.
Attach an exercise band 10 cm above floor level. Stand with your side facing the exercise band, with the working leg closest to the band. Place the band around the working leg. Position the band between the knee and the ankle (the lower the position, the greater the resistance). Slowly move the leg to the side (in front of the supporting leg) so that the band tightens. Hold the tension for a few seconds and slowly return the leg to the starting position.
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 side, supporting yourself on your elbow and hip. Place your top leg on a chair. Lift yourself up so that you are supported only by your elbow and the leg resting on the chair. Your body should be horizontal. Hold the position for a few seconds, then slowly lower your body back to the starting position. Repeat the exercise on both sides.
Lie on your back and bend your hips and knees at a 90-degree angle so that your lower legs are raised and parallel to the floor. Keep your neck on the floor. Extend your arms out to the sides. Slowly bring your knees alternately to the left and right sides by rotating your lower back and hips. Keep your knees bent at 90 degrees and your feet together throughout the exercise.
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.
Attach an exercise band at hip height. Place the resistance band around your hips so that it is taut. Stand on your good leg with your side facing the resistance band. Push off with your good leg and land on the leg furthest away, so that the resistance band tightens further. Remember that the band must be positioned so that it provides resistance during the push-off. Repeat the exercise on the other leg.