Condition
Unlimited: Swimming, possibly without using your legs (possibly with a leg wrap). Cycling with light load
Stretching
25 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 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.
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
Sit on your left knee and right foot. Bend your right leg at a 90-degree angle at the hip and knee. Extend your left knee as far back as possible, with your foot raised and resting on a small box. Push your hips forwards and downwards without arching your lower back, so that you feel a gradual stretch at the front of your hip. Hold the stretch for 20 seconds. Repeat the exercise on the other leg.
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.
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.
Stand up straight with your hands on your hips. Gently arch your back and press down slightly with your hands to deepen the arch, so that you feel a gradual stretch in your abdominal muscles. Hold the position for 20 seconds. Relax for 20 seconds.
Coodination
5 minutes of each training session
Stå på tæerne med bøjede knæ. Læg vægten frem på tåspidserne og hold balancen. Støt i starten evt. med en hånd mod væggen.
Stå på ét ben. Spil bold op ad væggen.
Strength
30 minutes of each training session
Stand on a slippery surface with a tea towel under your foot. Point the toes of your working leg straight ahead. Slide your working leg out to the side and back again. Repeat the exercise with your toes pointing out to the side.
Lie on your stomach on a table. Hold the edge of the table with your hands at head height. Bend both knees. Tighten your glutes and lift your legs straight up towards the ceiling.
Lie on your back with your knees bent and the ball between your knees. Squeeze the ball with 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.
Stand with your side to a wall. Support your shoulder against the wall and press your hip into the wall. Hold the pressure for a few seconds. Relax for a few seconds.
Lie on your stomach with your legs straight and both arms stretched above your head. Lift your upper body and arms. Hold the position for a few seconds. Slowly lower your upper body and arms again.
Lie on your back with a ball between your feet. Squeeze for 20 seconds. Relax for 10 seconds.
Lie on your back with your legs straight and your arms stretched out above your head. Sit up and reach your hands as far down towards your toes as possible. Hold the position for 10 seconds. Return to the starting position.
Lie on your back with your neck flat on the floor and your knees bent at a 90-degree angle. Stretch your arms out in front of you and slowly lift your head, shoulders and upper back so that your hands come between your knees. Hold the position for a few seconds, then slowly lower your back, shoulders, head and arms back to the starting position.
Lie on your back with your legs straight and your arms stretched out above your head. Lift your legs straight up towards the ceiling and, at the same time, lift your arms straight up towards the ceiling and down alongside your body. Lower your legs to the floor and lift your arms towards the ceiling and up above your head, so that they rest on the floor as in the starting position.