Practice Plans
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Start 17:00 session
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Start 17:00 session
Session goalImprove the flexibility behind spirals, spins, and spread positions. Always stretch warm muscles, ease into each position, and never bounce or force a stretch.
0:00–5:005:00

Warm Up First

Cold stretching risks strains. Raise your temperature before you lengthen.

  • Light cardio, 3 to 5 minutes until slightly warm
  • Dynamic leg swings, front-to-back and side-to-side
  • Arm circles and gentle spinal rotations
FocusMuscles warm and blood moving before any deep stretch.
5:00–12:007:00

Lower-Body Stretches

Ease into each, hold steady, breathe. No bouncing.

  • Hamstring and hip flexor stretches, 30s each sideSupports spiral height and stride.
  • Splits progression, both sides, held gentlyGo only as low as is comfortable. Depth comes over weeks, not one session.
  • Butterfly and pigeon for hips, 30s eachOpens the hips for spirals and spread eagles.
GoalA steady, comfortable stretch, never sharp pain. Ease off if it pinches.
12:00–17:005:00

Back & Shoulder Mobility

For laybacks, Biellmanns, and spread positions.

  • Gentle back bends and bridges, controlled
  • Shoulder and chest opener stretches
  • Spiral position hold on the floor, both legsLift the free leg to a comfortable height and hold with good posture.
GoalBuild back and shoulder range gradually. Support with strength, do not only stretch.
17-Minute Practice Plan
Off-Ice Flexibility & Mobility
17:00Splits, spirals, and joint health
10:00–
5:00
Warm Up First
Cold stretching risks strains. Raise your temperature before you lengthen.
Light cardio, 3 to 5 minutes until slightly warm
Dynamic leg swings, front-to-back and side-to-side
Arm circles and gentle spinal rotations
FocusMuscles warm and blood moving before any deep stretch.
25:00–
12:00
Lower-Body Stretches
Ease into each, hold steady, breathe. No bouncing.
Hamstring and hip flexor stretches, 30s each side
Splits progression, both sides, held gently
Butterfly and pigeon for hips, 30s each
GoalA steady, comfortable stretch, never sharp pain. Ease off if it pinches.
312:00–
17:00
Back & Shoulder Mobility
For laybacks, Biellmanns, and spread positions.
Gentle back bends and bridges, controlled
Shoulder and chest opener stretches
Spiral position hold on the floor, both legs
GoalBuild back and shoulder range gradually. Support with strength, do not only stretch.
Overall Goal
Improve the flexibility behind spirals, spins, and spread positions. Always stretch warm muscles, ease into each position, and never bounce or force a stretch.