Condition
Unlimited: Cycling, swimming, running with sprint and push-off
Stretching
10 minutes of each training session
Stand with your arms resting against a wall and your working leg stretched out behind you so that you feel a stretch in your calf muscle. Slowly bend the knee of your working leg so that you feel an increasing stretch in your calf muscle. Hold the stretch for 20 seconds. Repeat the exercise on the other leg.
Stand on your left leg. If necessary, use your left hand to support yourself against the wall. Bend your right knee and wrap your right hand around the big toe side of your forefoot, so that the ankle is stretched and turned slightly outwards, bringing your heel towards your buttock and creating a gradual stretch along the inside of your shin. Hold the stretch for 20 seconds. Repeat the exercise, alternating between your right and left legs.
Coordination
10 minutes of each training session
Balance on two feet on the balance board. At first, use your hand to support yourself against the wall. Later, balance on one foot without support.
Try balancing with your eyes closed later.
“The Runner”. Stand on your training leg with your knee straight. Bend your body forwards at a 90-degree angle and lift your healthy leg straight out behind you and the opposite arm straight out in front of you. Keep your balance on your supporting leg for as long as possible. If necessary, use one hand to support yourself against the wall at the start. Once you feel confident, you can make the exercise more challenging by closing your eyes.
Strength
10 minutes of each training session
Stand on one leg facing a wall. If needed, place your hands on the wall for support. Slowly rise onto your toes. Hold the position for a few seconds, then slowly lower your foot back to the starting position. Perform the exercise alternately with one knee straight and the other bent. Once you can perform the exercise many times without discomfort, you can increase the load by wearing a backpack and gradually adding weight to it.
Stand on the balls of both feet on a step, with your heels hanging over the edge. Slowly rise onto your toes, keeping your weight on your good leg. Slowly lower yourself onto your training leg as far as you can, so that you feel a stretch in your calf muscle. Use your good leg to rise back onto your toes. If necessary, support yourself with one hand on the wall. The exercise is performed alternately with the knee straight and bent. The load can be increased by wearing a rucksack and gradually adding weight to it.
Lie on your back with your legs stretched out. Place the elastic band around your feet. Slowly rotate your feet outwards as far as possible. Hold the position for a few seconds, then slowly bring your legs back together.
Lie on your back with your legs stretched out. Cross your lower legs. Tie an exercise band around the foot of the working leg. Place the sole of the other foot on the exercise band, right next to the foot of the working leg, which is turned as far away from the other foot as possible, so that the lateral ligaments and the exercise band are stretched to their maximum. Hold the stretch for a few seconds, then slowly bring your feet back together.
Secure the resistance band at floor level. Sit on the floor with your legs stretched out, with your legs facing the resistance band, wrapped around the back of the training leg. Bend your foot upwards as far as possible to tighten the elastic band. Hold the position for a few seconds and then slowly stretch the foot to the starting position.