Condition
Unlimited: Low-impact cycling. Swimming. Running in water.
Stretching
20 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. The exercise can also be performed lying on your side or stomach.
Cross your training leg straight behind the support leg while bending sideways over the training leg so that the outside of the thigh is increasingly stretched. Hold the stretch for 20 seconds. Repeat the exercise alternately on the right and left leg.
Stand with your legs spread apart. One leg straight and the other slightly bent. Shift your weight sideways onto 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.
Sit on your left knee and right foot. Bend your right leg 90 degrees at the hip and knee. The left knee is extended as far back as possible and the foot is lifted up and resting on a small box. Slide your hip forwards and downwards without swaying your lower back, so that there is an increasing stretch in the front of the hip. Hold the stretch for 20 seconds. Repeat the exercise on the opposite leg.
Coodination
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
35 minutes of each training session
Sit on a chair. Extend your knee to horizontal. Hold the position for a few seconds. Bend your knee to about 45 degrees and hold the position for a few seconds. Bend your knee so that your foot is in contact with the floor.
Attach an exercise band 10 cm above floor level. Stand with your side facing the exercise band with your training leg closest to the band. Wrap the elastic band around the training leg. Place the elastic band between your knee and ankle (the further down, the greater the load). Slowly move your leg to the side (in front of the support leg) to tighten the elastic. Hold the tension for a few seconds and slowly bring your leg forwards to the starting position.
Lie on your back. Let the heel of the training leg rest on a smooth floor. Bend and stretch the training leg while maintaining contact with the ground.
Attach an exercise band at hip height in front of you. Sit on a chair with your face towards the exercise band. Wrap the exercise band around your ankle. Lift and stretch your leg. Then slowly bend your knee to tighten the resistance band. Hold the tension for a few seconds and slowly stretch the knee again
