Condition
Unlimited: Cycling with the saddle up high. Swimming. Running with increasing speed and distance
Stretching
20 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.
Sit on your left knee and right foot. Bend your right leg 90 degrees at the hip and knee. The left knee is extended as far back as possible and the foot is lifted up and resting on a small box. Push your hips forwards and downwards without swaying your lower back so that the front of the hip is increasingly stretched. 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.
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.
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.
Sit on your left knee with your left leg facing backwards. Bend your right hip and knee 90 degrees so that your thigh is horizontally forwards and the sole of your foot is on the floor. Keep your hands on your right thigh in front of your body. Bend your body to the right, stretching the outside of your right hip. Hold the stretch for 15 seconds and return your body to the starting position. Switch the position of the right and left leg and repeat the exercise on the opposite side.
Coodination
5 min of each training session
Tilt board. Balance on two legs, possibly with your hand supporting the wall. Later balance on one leg without support. Look forwards and keep your knee bent.
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
40 minutes of each training session
Lie on your side with your hips and knees bent with the training leg on top. Rotate forwards slightly so that your belly button points towards the ground. Place the elastic band around your thighs just above your knees. Lift the top knee free from the bottom knee as much as possible. Hold the position for a few seconds and slowly return to the starting position
Lie on your side with your training leg on top and an elastic band around your lower legs just above your ankles. Lie slightly rotated forwards so that your navel points towards the ground. Tighten your glutes and lift your top leg backwards. Keep the leg lifted for a few seconds and then lift the leg towards the ceiling. Hold the leg for a few seconds and slowly bring it back down to the starting position.
‘Sideboard’. Lie on your side and support your forearm and foot with your legs straight and your training leg on top. Raise your hips so your body is straight. Hold the position for as long as possible and then lower your hips to the starting position.
Stand on one leg and jump to the side and land on the opposite leg. Repeat the exercise alternately on the right and left leg.
‘Hamstring plank’. Lie on your back with your body fully stretched. Press your heels into the ground, tense up your entire body and lift your hips off the ground. Hold the tension for as long as possible.
The exercise can be made more difficult by lifting one leg.
Kneel on your knees and support on stretched arms. Lift one leg backwards so that your thigh is horizontal in line with your back and your knee is bent 90 degrees so your foot is facing the ceiling. Then bring your knee straight out to the side so that your thigh is still horizontal. Hold the position for a few seconds and bring your leg back to the starting position with both knees on the floor. Do the same exercise alternately on the right and left leg.
