Condition
Unlimited: Cycling. Swimming Run i water
Stretching
25 minutes of each training session
Lie on your back. Hold your knee with both hands and pull it up towards your chest, so that you feel a gradual stretch in the back of your thigh. Hold the stretch for 20 seconds. Then do the same exercise on the other leg.
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 with your legs apart. Keep one leg straight and the other slightly bent. Shift your weight to the side onto your bent leg, so that you feel a gradual stretch on the inside of the opposite thigh. Hold the stretch for 20 seconds. Repeat the exercise on the other leg.
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 other side of the stretched leg. Using both hands, pull your knee up towards the opposite shoulder so that you feel a gradual stretch in your glutes. Hold the stretch for 20 seconds. Repeat the exercise on the other leg.
Lie on your back. Bend your right leg 90 degrees at the hip and knee Place the outside of your left foot against your right knee. With your hands on the back of your right knee, pull your leg up towards your head, so that the buttocks of your left leg become increasingly stretched. Hold the stretch for 20 seconds. Repeat the exercise on the opposite leg.
Kneel with your knees and hips bent as far as possible. Stretch your arms out above your head, with your palms flat on the floor. Arch your back as much as possible. Hold the position for 15 seconds. Rest for 15 seconds.
Sit on the floor with your left leg bent so that your lower leg is in front of your body. Your right leg is stretched out behind you. Lean your upper body forward over your front leg to intensify the stretch. Hold the stretch for 15 seconds, then lift your upper body back to the starting position and repeat the exercise on the other side.
Coordination
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.
Lie on your back with a ball or stick under both feet. Roll the ball back and forth at a steady pace while lifting your hips.
Strength
30 minutes of each training session
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.
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 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.
“Pelvic lift on one leg”. Lie on your back with the working leg bent. Lift the healthy leg. Then lift your hips off the floor, keeping your weight on the working leg. Your back and thighs should be in a straight line. Your knee should remain bent. Hold the position for a few seconds and lower your bottom again. The intensity is increased by extending the working leg further, so that the foot moves further away from the body.
Lie on your side with your lower leg bent at the hip and knee, and your working leg on top. Lie with your upper body slightly rotated forwards so that your navel is facing the floor. Tighten your glutes and lift your top leg backwards. Hold your leg raised for a few seconds, then lift it towards the ceiling. Hold it there for a few seconds, then slowly lower it back to the starting position.
Lie on your side with your forearm and knee on the floor, knees bent, and the working leg on top. Lift your hips so that your body is straight. Hold the position for at least 5 seconds. Slowly lower your hips back to the starting position.