Condition
Unlimited: Cycling. Swimming. Running on soft ground.
Stretching
15 minutes of each training session
Stand with one leg on a chair and the other leg stretched backwards. Push the weight forwards so that there is an increasing stretch on the front of the hip. 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.
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.
Stand on one leg. Play ball against the wall.
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
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
Lie on your back with your hands behind your neck. Bend your back and hips so that your head and knees are close together. Remember not to pull your neck during the exercise.
‘Pelvic lift with knee extension’. Lie on your back with your knees bent. Lift one leg straight up and simultaneously lift your hips off the floor. Your back, thighs and lower legs should be in a straight line. Hold the position for a few seconds and slowly lower your hips to the floor again. Repeat the exercise on the right and left leg alternately.
Stand with your back against the wall and your weight on both legs. Slowly bend your knees to 90 degrees and slowly stand up again.
Lie on your back with both hands stretched towards the ceiling. Bend both hips and knees 90 degrees. Bring your right arm straight up over your head so that your arm touches the floor while stretching your left leg without touching the floor. Then repeat the exercise with the left arm/right leg and then alternate opposite arm/leg
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
‘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.
‘Plank. Lie on the floor on your stomach, supporting only your elbows and toes so that your hips do not touch the floor. Hold the position for as long as possible.
