Condition
Unlimited: Low-impact cycling. Swimming. Jogging.
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 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. The exercise can also be performed lying on your side or stomach.
Cross the training leg straight behind the support leg while bending sideways over the training leg so that the outside of the thigh is increasingly stretched. Hold the stretch for 20 seconds. Repeat the exercise alternately on the right and left leg.
Stand with your legs spread apart. One leg straight and the other slightly bent. Shift your weight to the side on the bent leg so that there is an increasing stretch on the inside of the opposite thigh. Hold the stretch for 20 seconds. Repeat the exercise on the opposite leg.
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 the buttocks are increasingly stretched. Hold the stretch for 20 seconds. Repeat the exercise on the opposite leg.
Stand with one leg on a chair and the other leg stretched backwards. Push the weight forwards so that there is increasing tension on the front of the hip. Hold the stretch for 20 seconds. Repeat the exercise on the opposite leg.
Coodination
5 minutes of each training session
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
45 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 elastic 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 your knee again.
Attach an exercise band 10 cm above floor level. Stand with your side facing the exercise band with your training leg closest to the band. Wrap the elastic band around the training leg. Place the elastic band between your knee and ankle (the further down, the greater the load). Slowly move your leg to the side (in front of the support leg) to tighten the elastic. Hold the tension for a few seconds and slowly bring your leg forwards to the starting position.
Attach an exercise band at hip height in front of you. Sit on a chair with your face towards the exercise band. Wrap the exercise band around your ankle. Lift and stretch your leg. Then slowly bend your knee to tighten the resistance band. Hold the tension for a few seconds and slowly stretch the knee 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 floor with your knees slightly bent. Place an exercise band under your foot and hold the band with your hands. Stretch your knee to tighten the elastic band and bend your foot backwards. Slowly bend your knee again.
Attach an exercise band 10 cm above floor level. Stand with your back against the resistance band. Wrap the elastic band around the training leg between the knee and ankle (the lower down, the greater the load). Slowly move your leg forwards to tighten the elastic band. Hold the tension for a few seconds and slowly bring your leg back to the starting position.
