Practice Plans
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Start 20:00 session
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Start 20:00 session
Session goalBuild the endurance, core stability, and shared rhythm a synchro program demands, off the ice as a team. Match tempo together; scale intensity to the least-conditioned skater's safe level.
0:00–5:005:00

Team Warm-Up

Warm up together and set a shared count.

  • Light jog or march, 3 minutes
  • Dynamic stretches to a group count
  • Arm and leg swings in unison
FocusWarm, mobile, and already moving on the same rhythm.
5:00–11:006:00

Core & Posture

Stability holds the arm and body positions steady under fatigue.

  • Plank and side plank, 30s each
  • Hollow holds and dead bugs
  • Arm-position holds against fatigueHold program arm positions while doing wall sits, to a count.
GoalKeep positions crisp and matched even as the muscles tire.
11:00–16:005:00

Endurance Intervals

Simulate program effort together. Match the tempo, not just the reps.

  • Interval cardio: 4 rounds of 45s work / 30s rest
  • Step or jump-rope intervals to a shared count
  • Recover fully between rounds
GoalFinish able to hold form. Scale intensity so everyone stays safe.
16:00–20:004:00

Cooldown & Timing Game

End calm and connected.

Option AGroup stretch to a slow count, matched
Option BShared-rhythm clap or step patterns, then stretch
GoalCool down together and reinforce the team's shared sense of timing.
20-Minute Practice Plan
Off-Ice Synchro Team Conditioning
20:00Endurance, core, and shared timing
10:00–
5:00
Team Warm-Up
Warm up together and set a shared count.
Light jog or march, 3 minutes
Dynamic stretches to a group count
Arm and leg swings in unison
FocusWarm, mobile, and already moving on the same rhythm.
25:00–
11:00
Core & Posture
Stability holds the arm and body positions steady under fatigue.
Plank and side plank, 30s each
Hollow holds and dead bugs
Arm-position holds against fatigue
GoalKeep positions crisp and matched even as the muscles tire.
311:00–
16:00
Endurance Intervals
Simulate program effort together. Match the tempo, not just the reps.
Interval cardio: 4 rounds of 45s work / 30s rest
Step or jump-rope intervals to a shared count
Recover fully between rounds
GoalFinish able to hold form. Scale intensity so everyone stays safe.
416:00–
20:00
Cooldown & Timing Game
End calm and connected.
Option A
Group stretch to a slow count, matched
Option B
Shared-rhythm clap or step patterns, then stretch
GoalCool down together and reinforce the team's shared sense of timing.
Overall Goal
Build the endurance, core stability, and shared rhythm a synchro program demands, off the ice as a team. Match tempo together; scale intensity to the least-conditioned skater's safe level.