Condition
Unlimited: Cycling. Swimming Run with sprint.
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 alternately on the right and left leg. The exercise can also be performed lying on your side or stomach.
Cross your working leg behind your supporting leg whilst leaning out to the side over your working leg, so that you feel a gradual stretch along the outside of 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.
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.
Coodination
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 balancing with your eyes closed later.
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.
Strength
40 minutes of each training session
Secure an exercise band at hip height in front of you. Sit on a chair facing the exercise band. Loop the exercise band around your ankle. Lift and extend your leg. Then slowly bend your knee so that the exercise band tightens. Hold the tension for a few seconds and slowly straighten your knee again.
Attach an exercise band at ankle height behind you. Sit on a chair with your back against the exercise band. Loop the exercise band around your shin, just above the ankle joint. Slowly straighten your knee so that the exercise band tightens. Hold the tension for a few seconds, then slowly bend your 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 at chest height. Stand with your back to the resistance band and loop it around your hips or chest. Stand upright with your feet together. Step forward onto your working leg, bending your knee to a maximum of 90 degrees so that the resistance band tightens. Keep your front knee behind your toes. Keep your front foot flat on the floor. Bend your back leg and rise up onto the balls of your back foot. Stand up on the same leg and return to the starting position.
Stand next to a chair, putting your weight on your good leg. If necessary, use one hand to hold onto the back of the chair for support at first. Stand with the sandbag on your training leg. Slowly bend and straighten the knee of your training leg.
“Nordic hamstring curls”. Kneel down. Keep your lower legs still*. Lean forward slowly in a smooth motion. Keep your back and hips straight (tighten your glutes) and engage the muscles at the back of your thighs. When you can’t lean any further forward without your head falling towards the floor, push back with your arms. Push off with your arms so that you can use your hamstrings to pull yourself back up to the starting position.
*) The feet can be secured either by placing them under a sofa, by having someone hold them by the ankles, or by fastening a belt around the ankles and threading the belt under an open door, with the ankles on either side of the door.
Kneel down. Keep your lower legs straight*. Attach an exercise band behind you at shoulder height. Loop the band over both shoulders so that you can hold it with both hands, placed in front of your shoulders. Lean forwards slowly in a smooth motion. Keep your back and hips straight (tighten your glutes) and engage the muscles at the back of your thighs. When you reach the floor, slowly stand back up again by using your hamstrings and the tension in the resistance band to pull yourself back into the starting position.
*) The feet can be secured either by placing them under a sofa, by having someone hold them by the ankles, or by fastening a belt around the ankles and threading the belt under an open door, with the ankles on either side of the door.
Sit on your knees, bent at a 90-degree angle. Keep your lower legs still*. Slowly bend forwards in a smooth motion until your forehead (almost) touches the floor. Use your back and hamstring muscles to pull yourself back up to the starting position.
*) The feet can be secured either by placing them under a sofa, by having someone hold them by the ankles, or by fastening a belt around the ankles and threading the belt under an open door, with the ankles on either side of the door.