Condition
Unlimited: Cycling, swimming, light jogging
Stretching
20 minutes of each training session
Stand with your arms supporting a wall and with the training leg stretched backwards so that it tightens the calf muscle. Slowly bend the knee of the training leg so that the calf muscle becomes increasingly stretched. Hold the stretch for 20 seconds. Repeat the exercise on the opposite leg.
Stand in front of a wall with your training leg stretched with your heel on the floor and with the ankle bent so that the forefoot rests on the wall. Press your pelvis against the wall so that the calf muscle becomes increasingly stretched. Hold the stretch for 20 seconds. Repeat the exercise on the opposite leg.
Stå på dit venstre ben. Støt eventuelt din venstre hånd mod væggen. Bøj højre knæ, og tag fat om storetåen på forfoden med højre hånd, så anklen strækkes og drejes lidt udad, og så hælen kommer ind mod balderne, og indersiden af skinnebenet strækkes mere og mere. Hold the stretch for 20 seconds. Repeat the exercise alternately on the right and left leg.
Stand on your left leg. Bend your right knee and grasp the ball of your right foot with your left hand. Slowly pull upwards so that the ankle is maximally stretched and the heel comes towards the buttock and the foot is brought over behind the healthy leg so that the outside of the tibia is increasingly stretched. Hold the stretch for 20 seconds. Repeat the exercise alternately on the right and left leg.
Kneel down and support your toes. Lower your buttocks so that they are pressed down towards your lower leg, bending your toes to the maximum. Hold the tension for at least 10 seconds. Lift the buttocks and return to the starting position.
Coordination
10 minutes of each training session
Balance on two legs on the seesaw. Initially support with your hand against the wall. Later, balance on one leg without support. Later, try to hold balance with your eyes closed.
Strength
30 minutes of each training session
Attach an exercise band to a heavy chair leg. Sit on the floor with your legs straight and face the resistance band. Wrap the exercise band around your forefoot (back of the foot). Slowly bend your foot upwards to tighten the elastic band. Hold the tension for a few seconds and slowly bring the foot back to the starting position
Stand on both legs. Bring the training leg forward one foot length. While keeping your heel on the floor, lift the front foot/toe of the training leg towards the ceiling. Hold the tension for a few seconds and bring your foot back down.
Attach an exercise band to a heavy chair leg. Sit on the floor with your leg straight with the inside of the training foot next to the chair leg. Wrap the exercise band around your forefoot (outside). Slowly turn your foot sideways to tighten the elastic band. Hold the tension for a few seconds and slowly return the foot to the starting position. Do not rotate the knee.
Attach an exercise band to a heavy chair leg. Sit on the floor with your leg straight with the outside of the training foot next to the chair leg. Wrap the exercise band around your forefoot (inside). Slowly turn your foot sideways towards the other foot to tighten the elastic band. Hold the tension for a few seconds and slowly move the foot back to the starting position. Do not rotate the knee.
Lie on your back with your legs straight. Lower legs crossed. Wrap an elastic band around the foot of the training leg. Place the sole of the other foot on the elastic band very close to the foot of the training leg, which is rotated as far away from the other foot as possible so that the outer collateral ligaments and the elastic band are stretched to the maximum. Hold the tension for a few seconds and then slowly bring the feet back together.
Sit on the chair. Elasticate your feet. Slowly rotate your feet outwards as much as possible. Hold the tension for a few seconds, then slowly bring your legs back together.
Stand with your legs straight with your front foot on a doorstep. Go up on your toes. Hold the tension for a few seconds. Slowly return to the starting position. Make the exercise more difficult by putting on a backpack with increasing load.
Stand behind a chair and support yourself with your hands on the backrest. Slowly go up on tiptoe. Hold the tension for a few seconds. Go back down again.
