Condition
Unlimited: Cycling, swimming and jogging
Stretching
10 minutes of each training session
Lie on your back. Hold your knee with both hands and pull it up towards your chest, so that you feel a gradual stretch in the back of your thigh. Hold the stretch for 20 seconds. Then do the same exercise on the other leg.
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 side on a table or treatment table. Bend your lower leg up towards your body and let your upper leg hang over the edge of the table, so that you feel a gradual stretch along the outside of your thigh. Hold the stretch for 20 seconds. Turn round and do the same exercise on the other leg.
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.
Lie on your back with one leg stretched out. Bend the other leg and place your foot on the opposite side of the stretched leg. Using both hands, pull your knee up towards the opposite shoulder so that you feel a gradual stretch in your glutes. Hold the stretch for 20 seconds. Repeat the exercise on the other leg.
Lie on your back. Bend your right leg 90 degrees at the hip and knee Place the outside of your left foot against your right knee. With your hands on the back of your right knee, pull your leg up towards your head, so that the buttocks of your left leg become increasingly stretched. Hold the stretch for 20 seconds. Repeat the exercise on the opposite leg.
Kneel with your knees and hips bent as far as possible. Stretch your arms out above your head, with your palms flat on the floor. Arch your back as much as possible. Hold the position for 15 seconds. Rest for 15 seconds.
Coordination
5 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 a ball or stick under both feet. Roll the ball back and forth at a steady pace while lifting your hips.
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.
Strength
45 minutes of each training session
Secure an exercise band at hip height in front of you. Sit on a chair facing the exercise band. Loop the exercise band around your ankle. Lift and extend your leg. Then slowly bend your knee so that the exercise band tightens. Hold the tension for a few seconds and slowly straighten your knee again.
Attach an exercise band at ankle height behind you. Sit on a chair with your back against the exercise band. Loop the exercise band around your shin, just above the ankle joint. Slowly straighten your knee so that the exercise band tightens. Hold the tension for a few seconds, then slowly bend your knee again.
Attach an exercise band 10 cm above floor level. Stand facing the exercise band. Place the resistance band around your training leg between the knee and the ankle (the lower you place it, the greater the resistance). Slowly bring your leg back so that the band tightens. Hold the tension for a few seconds, then slowly bring your leg forward to the starting position.
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.
Stand next to a chair, putting your weight on your good leg. If necessary, use one hand to hold onto the back of the chair for support at first. Stand with the sandbag on your training leg. Slowly bend and straighten the knee of your training leg.
Sit on the floor with your knees slightly bent. Place an exercise band under your foot and hold the ends of the band with your hands. Straighten your knee so that the band tightens and your foot bends backwards. Slowly bend your knee again.
Lie on your side with your lower leg bent at the hip and knee, and your working leg on top. Lie with your upper body slightly rotated forwards so that your navel is facing the floor. Tighten your glutes and lift your top leg backwards. Hold your leg raised for a few seconds, then lift it towards the ceiling. Hold it there for a few seconds, then slowly lower it back to the starting position.
‘Sideboard’. Lie on your side, supporting yourself on your forearm and foot, with your legs stretched out and the leg you are exercising at the top. Lift your hips so that your body is straight. Hold the position for as long as possible, then lower your hips back to the starting position.