Condition
Ubegrænset: Cykling stigende belastning. Swimming Jogging
Stretching
20 minutes of each training session
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.
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
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. Use both hands to pull your knee towards the opposite shoulder, so that you feel a gradual stretch in your buttock. Hold the stretch for 20 seconds. Repeat the exercise on the other leg.
Sit on a chair. Keep your heel on the floor and lift your toes towards the ceiling. Hold the position for a few seconds, then lower your foot back to the floor.
Stand on both feet. Step the working leg forward by a foot’s length. Keeping the heel on the floor, lift the forefoot and toes of the working leg towards the ceiling. Hold the position for a few seconds, then lower the foot back down.
Coodination
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.
Stand on one leg on the floor. Look forwards and keep your knee slightly bent. Initially, support your hand against the wall. Later, make the exercise more difficult by closing your eyes.
Strength
35 minutes of each training session
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 stomach on a table. Hold the edge of the table with your hands at head height. Bend both knees. Tighten your glutes and lift your legs straight up towards the ceiling.
Stand with your back against the wall, with your weight evenly distributed on both legs. Slowly bend your knees to a 90-degree angle, then stand up slowly.
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 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 back with your knees bent and the soles of your feet flat on the floor. Your neck is resting on the floor. Your fingers are touching your neck. Lift your head, shoulders and upper back, and bring your right hand down towards the outside of your right lower leg. Slowly lower your back, shoulders and head back to the starting position and repeat the exercise, alternating between your right and left arms.
Lie on your back with your hands behind your neck. Lift both legs off the floor and bring your right elbow towards your left knee and your left elbow towards your right knee, alternating between them.