Condition
Unlimited: Cycling. Swimming. Running.
Stretching
10 minutes of each training session
Bring your training arm bent behind your neck. With the opposite hand, pull behind the elbow of the training arm so that the elbow is pressed against the opposite shoulder, causing an increasing stretch. Hold the stretch for 20 seconds. Repeat the exercise on the opposite side.
Coordination
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 balancing with your eyes closed.
Strength
45 minutes of each training session
‘Push-ups’. Lie on your stomach with your hands under your shoulders with your fingers pointing forwards. Stretch your arms so that your torso and pelvis are lifted straight and only your hands and toes are supported. Your stomach should not touch the floor.
Hold an exercise band in your healthy hand in front of the shoulder of your training arm. With the hand on the training arm, grasp the other end of the exercise band with your elbow bent. Slowly stretch the training arm down towards the floor to tighten the elastic band. Hold the tension for a few seconds and slowly bend your arm back to the starting position.
Attach an exercise band at elbow height. Stand with your upper arm down along your body and the back of the elbow of your training arm against the attachment of the exercise band. Keep the elbow of the training arm bent at 90 degrees. Grip the elastic band with your hand with the back of your hand facing the ceiling. Slowly stretch your arm forwards to tighten the elastic band while rotating your hand so that the back of your hand is facing the floor. Hold the tension for a few seconds and slowly bring the arm back to the starting position.
Attach an exercise band at shoulder height. Stand with the back of the shoulder of the training arm against the attachment of the exercise band. Grasp the elastic band with your training arm with your elbow bent and your hand level with your shoulder and the back of your hand facing the ceiling. Slowly stretch your arm forwards to tighten the elastic and rotate your forearm so that the back of your hand is facing the floor. Hold the tension for a few seconds and slowly bend/rotate the arm back to the starting position.
Hold your hand out with your fingers extended. With fingers stretched, maximise the knuckle joints. Stretch your fingers again. Bend your fingers to the maximum in the middle and outer joints without bending at the knuckles. Stretch your fingers again. Bend your fingers to the maximum in the crook and middle joints with the outer joints stretched. Stretch your fingers again.
Attach the exercise band at hip height. Stand with your healthy arm against the resistance band. Grasp the elastic band with your hand on your training arm and slowly move your arm out to the side to shoulder level to tighten the elastic band. Hold the tension for a few seconds and slowly lower your arm again.
