Condition
Unlimited: Cycling, swimming and running with sprint
Stretching
10 minutes of each training session
Stand with your training leg straight on a step/stool while bending your front body slightly forwards. Hold the stretch for 20 seconds.
Stand on one leg. Support with one hand on a wall/chair. Bend the opposite knee and grasp the foot with the hand on the same side. Pull your foot up and your knee slightly backwards, so that your front thigh becomes increasingly stretched. Hold the stretch for 20 seconds. Repeat the exercise alternately on the right and left 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
Stand with your legs spread apart. One leg straight and the other slightly bent. Shift your weight to the side on the bent leg so that there is an increasing stretch on the inside of the opposite thigh. Hold the stretch for 20 seconds. Repeat the exercise on the opposite leg.
Lie on your back with one leg straight. Bend the other leg and place your foot on the other side of the stretched leg. With both hands, pull your knee up towards the opposite shoulder so that the buttocks are increasingly stretched. Hold the stretch for 20 seconds. Repeat the exercise on the opposite 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.
Lig på ryggen med bold under træningsbenet. Løft hoften op fra gulvet og stræk det raske ben. Hold stillingen i 10 sekunder. Gentag øvelsen skiftevis med højre og venstre ben.
Strength
45 minutes of each training session
Fastgør en træningselastik i hoftehøjde foran dig. Sid på stol med ansigtet mod træningselastikken. Træningselastikken føres om anklen. Løft og stræk benet. Bøj herefter langsomt knæet, så træningselastikken strammes. Hold spændingen i få sekunder og stræk langsomt knæet igen.
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.
Stå ved stol med vægt på det raske ben. Støt evt. i starten med en hånd på stolryggen. Stå med sandsæk om træningsbenet. Bøj og stræk langsomt i knæet på træningsbenet.
Lie on your side with your training leg on top and an elastic band around your lower legs just above your ankles. Lie slightly rotated forwards so that your navel points towards the ground. Tighten your glutes and lift your top leg backwards. Keep the leg lifted for a few seconds and then lift the leg towards the ceiling. Hold the leg for a few seconds and slowly bring it back down to the starting position.
‘Nordic hamstring curls. Sit on your knees. Fix your lower legs*. Slowly lean forwards in a smooth movement. Keep your back and hips straight (tighten your glutes) and hold the muscles on the back of your thighs. When you can’t move forwards any further and fall to the floor, push back with your arms. Push off with your arms so you can use your hamstrings to pull yourself back up to the starting position.
*) Feet can be fixed either by placing them under a sofa, by having someone hold them by the ankles, or by putting a belt around the ankles and passing the belt under an open door with the ankles on both sides of the door.
Sit on your knees. Fix your lower legs*. Attach an exercise band at shoulder height behind you. Pass the elastic band over both shoulders so that you can grab the band with both hands placed on the front of your shoulders. Slowly lean forwards in a smooth movement. Keep your back and hips stretched (tighten your glutes) and hold the muscles on the back of your thighs. When you reach the floor, slowly stand up again by using your hamstrings and the tension in the exercise band to pull yourself back up to the starting position.
*) Feet can be fixed either by placing them under a sofa, by having someone hold them by the ankles, or by putting a belt around the ankles and passing the belt under an open door with the ankles on both sides of the door.
Sit on your knees bent 90 degrees. Fix your lower legs*. Slowly bend forwards in a smooth movement until your forehead (almost) reaches the floor. Use your back hamstrings to pull yourself back up to the starting position.
*) Feet can be fixed either by placing them under a sofa, by having someone hold them by the ankles, or by putting a belt around the ankles and passing the belt under an open door with the ankles on both sides of the door.
