Condition
Unlimited: Swimming (crawl). Running in deep water
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 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.
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 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 your buttocks are increasingly stretched. Hold the stretch for 20 seconds. Repeat the exercise on the opposite 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.
Stand up straight with your hands on your hips. Slowly sway backwards and squeeze slightly with your hands to increase the sway so that the abdominal muscles become increasingly stretched. Hold the position for 20 seconds. Relax for 20 seconds.
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 to hold balance with your eyes closed.
Strength
30 minutes of each training session
Attach an exercise band 10 cm above floor level. Stand facing the resistance band. Wrap the elastic band around the training leg between the knee and ankle (the lower down, the greater the load). Slowly pull your leg back to tighten the elastic band. Hold the tension for a few seconds and slowly bring your leg forwards to the starting position.
‘Lying pelvic lift’. Lie on your back with your legs bent and the soles of your feet 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 again.
Lie on your back with your hands on your chest. Bend your knees. Lift your upper body off the floor. Hold the position for a few seconds and slowly lower your upper body again. Keep your lower back pressed against the floor throughout the exercise.
The ‘clam’. Lie on your side with your hips and knees bent with the training leg on top. Rotate forwards slightly so your belly button points towards the ground. Lift the top knee free from the bottom knee while keeping the feet together.
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.
