Condition
Unlimited: Low impact cycling. Swimming. Jogging on soft ground.
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.
Lie on your side on a table/bench. Bend your lower leg up underneath you and let your upper leg hang over the edge of the table so that the outside of your thigh is increasingly stretched. Hold the stretch for 20 seconds. Turn round and do the same exercise on the opposite leg
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. Slide your hip forwards and downwards without swaying your lower back, so that there is an increasing stretch in the front of the hip. 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 your buttocks are increasingly stretched. Hold the stretch for 20 seconds. Repeat the exercise on the opposite leg.
Sit with your knees bent and the soles of your feet facing each other. Place your hands on both knees and slowly press your knees apart to increase the stretch in your groin. Hold the stretch for 20 seconds. Relax for 20 seconds.
Stand with your legs spread apart. One leg straight and the other slightly bent. Shift your weight sideways onto 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.
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 to hold balance with your eyes closed.
Strength
30 min
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 the leg back to the starting position
Attach an exercise band 10 cm above floor level. Stand facing the resistance band. Wrap the elastic band around the training leg between the knee and ankle (the lower down, the greater the load). Slowly pull your leg back to tighten the elastic band. Hold the tension for a few seconds and slowly bring your leg forwards to the starting position.
Lie on your back with your knees bent and the ball between your knees. Squeeze the ball with your knees. Lift your head and shoulders 15 cm off the floor and hold the position for a few seconds before slowly lowering your head and shoulders again.
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.
‘Single leg pelvic lift’. Lie on your back with the training leg bent. Lift the healthy leg. Then lift your hip off the floor with your weight on the training leg. Your back and thighs should be in a straight line. The knee must be bent. Hold the position for a few seconds and lower your buttocks again. Increase the load by stretching the training leg more so that the foot is further away from the body.
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.
