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 — proper program posture and arms.