Condition
Unlimited: Cycling and swimming
Stretching
10 minutes of each training session
Lie on your back. Hold the back of your knee with both hands. Pull your working leg up towards your head, so that you feel a gradual stretch in your hamstring. Perform the exercise with both a straight and a bent knee. Hold the stretch for 20 seconds. Then do the same exercise on the other leg.
Stand on one leg. Support yourself with one hand against a wall or chair. Bend the opposite knee and grasp your foot with the hand on the same side. Pull your foot upwards and your knee slightly backwards, so that you feel a gradual stretch in your thigh. Hold the stretch for 20 seconds. Repeat the exercise, alternating between your right and left legs.
Stand with your legs apart. Keep one leg straight and the other slightly bent. Shift your weight to the side onto your bent leg, so that you feel a gradual stretch on the inside of the opposite thigh. Hold the stretch for 20 seconds. Repeat the exercise on the other leg.
Stå ved at krydse træningsbenet strakt ind bagved støttebenet samtidig med, du bøjer dig ud til siden ud over træningsbenet, så der kommer tiltagende udspænding af ydersiden af låret. Hold udspændingen i 20 sekunder. Gentag øvelse skiftevis på højre og venstre ben
Lie on your back with one leg stretched out. Bend the other leg and place your foot on the opposite side of the stretched leg. Use both hands to pull your knee towards the opposite shoulder, so that you feel a gradual stretch in your buttock. Hold the stretch for 20 seconds. Repeat the exercise on the other leg.
Lie on your back. Bend your right leg at a 90-degree angle at the hip and knee. Place the outside of your left foot against your right knee. Using your hands, pull the back of your right knee towards your head, so that you feel a gradual stretch in the gluteal muscle of your left leg. Hold the stretch for 20 seconds. Repeat the exercise on the other leg.
Coordination
5 minutes of each training session
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.
Strength
40 minutes of each training session
Fastgør en træningselastik 10 cm over gulvhøjde. Stå med ansigtet mod træningselastikken. Før elastikken om træningsbenet mellem knæ og ankel (jo længere nede jo kraftigere er belastningen). Før langsomt benet tilbage, så elastikken strammes. Hold spændingen i få sekunder og før langsomt benet frem til udgangspositionen.
Fastgør en træningselastik 10 cm over gulvhøjde. Stå med siden mod træningselastikken med træningsbenet tættest på elastikken. Før elastikken om træningsbenet. Placer elastikken mellem knæ og ankel (jo længere nede jo kraftigere er belastningen). Før langsomt benet til siden (ind foran støttebenet), så elastikken strammes. Hold spændingen i få sekunder og før langsomt benet frem til udgangspositionen.
Lie on your back and bend 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.
“Lying pelvic lift”. Lie on your back with your knees bent and the soles of your feet flat on the floor. Slowly lift your pelvis and lower back off the floor and hold the position for a few seconds. Your back and thighs should be in a straight line. Slowly lower your pelvis back down.
“The Clam”. Lie on your side with your hips and knees bent, with the working leg on top. Rotate slightly forwards so that your navel is pointing towards the floor. Lift the top knee away from the bottom knee, keeping your feet together.
Lie on your side with your lower leg bent at the hip and knee, and your working leg on top. Lie with your upper body slightly rotated forwards so that your navel is facing the floor. Tighten your glutes and lift your top leg backwards. Hold the leg raised for a few seconds, then lift it towards the ceiling. Hold the leg for a few seconds and slowly lower it back to the starting position.