Condition
Unlimited: Cycling. Swimming. Running on soft ground.
Stretching
10 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.
Coordination
10 minutes of each training session
Stand on one leg. Play ball against the wall.
‘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
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
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
Tie an exercise band to a heavy chair leg. Lie on all fours with your head away from the elastic band. Tie the exercise band around one foot (instep). Lift your leg with the elastic and pull your knee forwards to tighten the elastic. Slowly bring the leg back.
‘Bicycle crunch. Lie on your back. Hands on the back of your neck. Make cycling movements with your legs and alternately bring your right elbow towards your left knee and your left elbow towards your right knee. Extend the extended leg fully.
Stand with your back against the wall and your weight on the training leg. Lift the healthy leg onto a stool. Slowly bend the knee of the training leg to 90 degrees. Support again with the healthy leg and use this to get up and stand.
‘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.
