Condition
Unlimited: Cycling, swimming, light running straight ahead on level ground.
Stretching
10 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.
Coordination
15 minutes of each training session
Stand on one leg. Play ball against the wall.
Balance on two legs on the seesaw. Initially support with your hand against the wall. Later, balance on one leg without support. Later, try balancing with your eyes closed.
Strength
35 minutes of each training session
Sit on the floor with your leg straight. Wrap an exercise band around the forefoot (sole of the foot) and hold the exercise band in your hand. Slowly stretch your foot to tighten the elastic band. Hold the tension for a few seconds and slowly bring the foot back to the starting position
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
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.
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.
Stand in front of a stool/step. Attach a resistance band behind you at chest height. Wrap the exercise band around your chest and walk up onto the stool in a slow movement. Bring your legs together on the stool and slowly descend again.
Get up on a stool (or steps). Go down again. Walk up and down alternately, first with the right and then the left leg. The load can be increased by putting on a backpack and gradually increasing the ballast in the backpack.
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.
