Condition
Unlimited: Cycling, Swimming – Running
Stretching
10 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
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
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 with your back to the wall, with your weight on your working leg. Lift your non-working leg onto a step. Slowly bend the knee of your working leg to 90 degrees. Put your weight back on your good leg and use it to help you stand up.
Attach an exercise band at ankle height behind you. Sit on a chair with your back against the resistance band. Wrap the resistance band around your shin just above the ankle. Slowly stretch your knee to tighten the elastic band. Hold the tension for a few seconds and slowly bend the 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.
“Bicycle crunch”. Lie on your back. Place your hands behind your head. Make cycling movements with your legs and bring your right elbow towards your left knee and your left elbow towards your right knee in turn. Fully extend the leg that is raised.
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.
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 back with your legs straight. Lift your legs straight up and, at the same time, lift your head, shoulders and back so that you are supported only by your pelvis. Place your hands on the floor for support. Move your straight legs in a circle: up, to the right, down, to the left, and so on. At some point, switch to moving in the opposite direction.
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.