Condition
Unlimited: Cycling, swimming.
Stretching
10 minutes of each training session
Stand with your arms supporting a wall and with the training leg stretched backwards so that it tightens the calf muscle. Slowly bend the knee of the training leg so that the calf muscle becomes increasingly stretched. Hold the stretch for 20 seconds. Repeat the exercise on the opposite leg.
Attach an exercise band to a heavy chair leg. Sit on the floor with your leg straight with the outside of the training foot next to the chair leg. Wrap the exercise band around your forefoot (inside). Slowly turn your foot sideways towards the other foot to tighten the elastic band. Hold the tension for a few seconds and slowly move the foot back to the starting position. Do not rotate the knee.
Stand on your left leg. Bend your right knee and grasp the ball of your right foot with your left hand. Slowly pull upwards so that the ankle is maximally stretched and the heel comes towards the buttock and the foot is brought over behind the healthy leg so that the outside of the shin is increasingly stretched. Hold the stretch for 20 seconds. Repeat the exercise alternately on the right and left leg.
Sid på en stol og læg anklen på det skadede ben over på modsatte knæ. Den ene hånd holder anklen, mens den anden hånd langsomt bøjer tæerne opad (hvorved der kan føles et stræk under foden). Hold spændingen i mindst 10 sekunder. Bøj derefter tæerne maksimalt nedad og hold udspændingen i 10 sekunder.
Stand upright. Stretch your ankle and touch your toes to the floor so that they bend backwards as much as possible. Hold the outer position for 10 seconds. Then put your toes on the floor so that they bend forwards as much as possible. Hold the outer position for 10 seconds.
Sid på en stol med en bold under foden. Rul bolden frem og tilbage og fra side til side. Skift senere bolden ud med en tennisbold.
Coordination
5 minutes of each training session
Stå på et ben på gulvet. Kig frem og hold knæet let bøjet. Støt i starten evt. med hånden mod væggen. Gør senere øvelsen sværere ved at lukke øjnene.
Hold balancen på to ben på vippebrættet. Støt i starten med hånden mod væggen. Senere holdes balancen på ét ben uden støtte. Prøv senere at holde balancen med lukkede øjne.
Stå på tæerne med bøjede knæ. Læg vægten frem på tåspidserne og hold balancen. Støt i starten evt. med en hånd mod væggen.
Strength
45 minutes of each training session
Sit on a chair with your legs straight. Hold an exercise band in both hands. Place the elastic band around the heel, sole of the foot and all toes. Bend your ankle upwards as much as possible by pulling the elastic band. Hold the outer position for 10 seconds. Then slowly stretch your foot so that the elastic is stretched. Hold the tension for a few seconds and then bend your ankle upwards to reach the starting position.
Sit on a chair. Hold an exercise band in both hands. Place the elastic band around your big toe. Bend your big toe upwards as much as possible by pulling the elastic band. Hold the outer position for 10 seconds. Then slowly bend your big toe downwards as much as possible to stretch the elastic. Hold the tension for a few seconds and then bend your big toe upwards to reach the starting position.
Sit/stand with bare toes on a tea towel. Pull the tea towel together with your toes.
Stand with your legs straight with your front foot on a doorstep. Go up on your toes. Hold the tension for a few seconds. Slowly return to the starting position. Make the exercise more difficult by putting on a backpack with increasing load.
Stand with slightly bent knees with your forefoot on a doorstep. Stand on your toes while maintaining the bend in your knees. Hold the tension for a few seconds. Slowly return to the starting position. Make the exercise more difficult by putting on a backpack with increasing load.
