Condition
Unlimited: Cycling increasing load. 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 with one hand on a wall/chair. Bend the opposite knee and grasp the foot with the hand on the same side. Pull your foot up and your knee slightly backwards, so that your front thigh becomes increasingly stretched. Hold the stretch for 20 seconds. Repeat the exercise alternately on the right and left leg.
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
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.
Sid på en stol. Hold hælen i gulvet og løft tæerne mod loftet. Hold spændingen i få sekunder og før foden i gulvet igen.
Stå på begge ben. Før træningsbenet en fodlængde frem. Mens hælen holdes i gulvet, løftes forfoden/tæerne på træningsbenet op mod loftet. Hold spændingen i få sekunder og før foden ned igen.
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.
Stå på et ben på gulvet. Kig frem og hold knæet let bøjet. Støt i starten evt. med hånden mod væggen. Gør senere øvelsen sværere ved at lukke øjnene.
Strength
35 minutes of each training session
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 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.
Stå med ryggen mod væggen og med vægten på begge ben. Bøj langsomt knæene til 90 grader og rejs dig roligt igen
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. Your right arm is across your stomach and your left hand is at the back of your neck. Bring your right arm straight out from your body and over your head while lifting your head and left shoulder so that your left elbow is in contact with your right knee and return to the starting position.
Do the same exercise on the opposite side.
Lie on your back with your knees bent and the soles of your feet on the floor. The neck is 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 alternately with your right and left arm.
Lie on your back with your hands behind your neck. Lift both legs off the floor and alternately bring your right elbow towards your left knee and your left elbow towards your right knee.
