0:00–2:002:00
Quick Edge & Turn Prep
Get control before the harder elements.
- Right inside edges
- Left forward outside edges
- Left forward inside edge
- A few clean 3-turns each direction
FocusDeep knees, clean edge changes, and controlled arms.
Session goalTouch every required skill, get 2–4 focused attempts per element, and note what needs the most coach help for the next lesson.
2:00–5:003:00
Twizzle Element Sequence
Practice the full sequence in pieces, then connect it.
- Salchow landing → right back outside double twizzle (arms up)
- Step to left forward outside 3-turn
- Push back into left back outside double twizzle (arms clasped in front)
Goal3–4 quality attempts, prioritizing control over speed.
5:00–7:002:00
Pivot Block Skills
Work this as a short skill sequence.
- Right inside deep rocker turn
- Right inside 3-turn
- Right back outside double twizzle
GoalClean entry edge and controlled exit, especially after the rocker.
7:00–9:002:00
Spin Element
Practice the program spin sequence.
- Tuck sit spin, 3–4 revs, 90° position, chest down
- Rise into back scratch, 3–4 revs
GoalHold the tuck sit low and steady before standing up.
9:00–11:302:30
Spiral Element
Alternate sides so both are trained.
- Right forward outside spiral
- Left forward outside spiral
- Deep outside edge, free leg well above hip
- Biellmann: pull-up position → high spiral
GoalStrong edge, high free leg, no collapsing through the back or hips.
11:30–14:002:30
Additional Program Elements
Run as single skills with a clean setup and exit.
Flip jumpFalling leaf1/2 loopLeft fwd inside bracketLeft lungeRight inside double twizzle
GoalOne or two good reps of each, move on quickly when a rep is clean.
14:00–15:001:00
Mini Program Endurance Finish
Pick one short combo and perform it with full program energy.
GoalFinish tired but controlled, with proper program posture and arms.
15-Minute Practice Plan
Intermediate Synchro Prep
15:00Synchro element session · half of freestyle
10:00–
2:00
2:00
Quick Edge & Turn Prep
Get control before the harder elements.
Right inside edges
Left forward outside edges
Left forward inside edge
A few clean 3-turns each direction
FocusDeep knees, clean edge changes, and controlled arms.
22:00–
5:00
5:00
Twizzle Element Sequence
Practice the full sequence in pieces, then connect it.
Salchow landing → right back outside double twizzle (arms up)
Step to left forward outside 3-turn
Push back into left back outside double twizzle (arms clasped in front)
Goal3–4 quality attempts, prioritizing control over speed.
35:00–
7:00
7:00
Pivot Block Skills
Work this as a short skill sequence.
Right inside deep rocker turn
Right inside 3-turn
Right back outside double twizzle
GoalClean entry edge and controlled exit, especially after the rocker.
47:00–
9:00
9:00
Spin Element
Practice the program spin sequence.
Tuck sit spin, 3–4 revs, 90° position, chest down
Rise into back scratch, 3–4 revs
GoalHold the tuck sit low and steady before standing up.
59:00–
11:30
11:30
Spiral Element
Alternate sides so both are trained.
Right forward outside spiral
Left forward outside spiral
Deep outside edge, free leg well above hip
Biellmann: pull-up position → high spiral
GoalStrong edge, high free leg, no collapsing through the back or hips.
611:30–
14:00
14:00
Additional Program Elements
Run as single skills with a clean setup and exit.
Flip jumpFalling leaf1/2 loopLeft fwd inside bracketLeft lungeRight inside double twizzle
GoalOne or two good reps of each, move on quickly when a rep is clean.
714:00–
15:00
15:00
Mini Program Endurance Finish
Pick one short combo and perform it with full program energy.
Option A
Flip jump → falling leaf → left lunge → spiral exit
Option B
Twizzle sequence → spin entry → tuck sit / back scratch
GoalFinish tired but controlled, with proper program posture and arms.