Condition
Unlimited: Cycling, swimming (Crawl). Jogging without change of direction
Stretching
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.
The exercise can also be performed lying on your side or stomach. Lie on your stomach and wrap a towel around your ankle. Use your hands to pull the towel, so that your foot is pulled up and back. Hold the stretch for 20 seconds. Repeat the exercise, alternating between your right and left legs.
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.
Coordination
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.
Stand on one leg on the floor. Look forwards and keep your knee slightly bent. Initially, support your hand against the wall. Later, make the exercise more difficult by closing your eyes.
Strength
“Pelvic lift with knee extension”. Lie on your back with your knees bent. Lift one leg straight up and, at the same time, lift your hips off the floor. Your back, thighs and lower legs should be in a straight line. Hold the position for a few seconds and slowly lower your hips back to the floor. Repeat the exercise, alternating between the right and left legs.
Stand with your back against a wall, holding a ball between the back of your knee and your leg. Push your knee backwards to maximise the pressure on the ball. Hold the position for a few seconds, then relax.
Lie on your back with a ball between your feet. Squeeze for 20 seconds. Relax for 10 seconds.
Stand in a doorway or by a wall. Stand with your weight on your healthy leg and press your training leg against the wall. Hold the pressure for about 10 seconds. Repeat the exercise with the right and left leg alternately.
“The Clam”. Lie on your side with your hips and knees bent, with the working leg on top. Rotate slightly forwards so that your navel is pointing towards the floor. Lift the top knee away from the bottom knee, keeping your feet together.
Lie on your side with your lower leg bent at the hip and knee, and your working leg on top. Lie with your upper body slightly rotated forwards so that your navel is facing the floor. Tighten your glutes and lift your top leg backwards. Hold your leg raised for a few seconds, then lift it towards the ceiling. Hold it there for a few seconds, then slowly lower it back to the starting position.
Lie on your back with both hands stretched towards the ceiling. Bend both hips and knees 90 degrees. Bring your right arm straight up over your head so that your arm touches the floor while stretching your left leg without touching the floor. Then repeat the exercise with the left arm/right leg and then alternate the opposite arm/leg.
Lie on the floor with your legs stretched out. Place a rolled-up towel in the hollow of the knee of the working leg. Rest your heel on a raised surface about 5 cm high. Point your foot upwards as far as possible. Hold the position for a few seconds, then relax for a few seconds.
Attach the tn exercise band at hip height. Stand with your side facing the resistance band with your training leg furthest away from the band. Wrap the elastic band around the thigh of the training leg just above the knee. Slowly move your leg out to the side to tighten the elastic band. Hold the tension for a few seconds and slowly bring the leg forwards to the starting position.