Condition
Unlimited: Cycling, swimming, running with sprints and sudden changes of direction and jumps.
Stretching
5 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.
Stå ved at krydse træningsbenet strakt ind bagved støttebenet samtidig med, du bøjer dig ud til siden ud over træningsbenet, så der kommer tiltagende udspænding af ydersiden af låret. Hold udspændingen i 20 sekunder. Gentag øvelse skiftevis på højre og venstre ben
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.
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.
Coordination
10 minutes of each training session
Hold balancen på to ben på vippebrættet. Støt i starten med hånden mod væggen. Senere holdes balancen på ét ben uden støtte. Prøv senere at holde balancen med lukkede øjne.
Lig på ryggen med bold under træningsbenet. Løft hoften op fra gulvet og stræk det raske ben. Hold stillingen i 10 sekunder. Gentag øvelsen skiftevis med højre og venstre ben.
“The runner”. Stand on the training leg with your knee straight. Bend your body forwards 90 degrees and lift your healthy leg straight backwards and the opposite arm straight forwards. Keep your balance on the training leg for as long as possible. Initially, support yourself with a hand on the wall. When you feel confident, you can make the exercise more difficult by closing your eyes.
Stretching
45 minutes of each training session
Lig på siden. Bøj det nederste ben og stræk det øverste. Stæk hoften helt. Løft det øverste ben mod loftet med hælen pegende mod loftet. Belastningen kan øges, ved at komme en sandsæk eller lignende om anklen.
Lie on your side and support your forearm and foot with your legs straight and your training leg on top. Lift your hips so your body is straight. Raise the top leg straight as high as possible. Hold the position for as long as possible and then lower your legs and hips to the starting position.
Lie on your side and support your elbow and hip. The top leg is on a chair. Raise yourself so that you only rest on your elbow and the leg resting on the chair. Your body should be horizontal. Hold the position for a few seconds and slowly lower your body to the starting position. Repeat the exercise on both sides.
Lie on your back with your legs stretched. Wrap an exercise band around your ankles. Spread your legs as wide as possible. Hold the position for a few seconds and slowly bring your legs back to the starting position.
Lie on your back with your legs bent. Place your hands on your hips. Press your pelvis down towards the floor as much as possible. Hold the pressure for a few seconds. Release the pressure so that the pelvis returns to the starting position.
Fastgør en træningselastik i hoftehøjde. Sæt træningselastikken rundt om hoften, så træningselastikken er spændt. Stå på det raske ben med siden mod træningselastikken. Sæt af på det raske ben og land på træningsbenet længere væk, så træningselastikken spændes yderligere. Husk at elastikken skal være placeret så den giver modstand i afsættet. Gentag øvelsen på modsatte ben.
