Practice Plans
Sign in
Start 12:00 session
Make a copy
Start 12:00 session
Session goalBuild a high, controlled spiral and clean extended positions off a strong edge. Ease into every stretched position; never force a joint to its limit on the ice.
0:00–3:003:00

On-Ice Warm-Up

Get the hips and back moving before deep extension.

  • Stroking and swing rolls, 1 lap
  • Low lunges gliding down the line
  • Gentle free-leg lifts to hip height
FocusWarm and loose before reaching for full extension.
3:00–8:005:00

Spiral Development

Strong edge first, height second. Both sides so both are trained.

  • Right forward outside spiral, hold the length of a line
  • Left forward outside spiral, hold the length of a line
  • Forward inside spirals, both feet
  • Backward spiral, short and controlled
GoalFree leg above hip, strong edge, no collapsing through the back or standing hip.
8:00–12:004:00

Extended Positions

Clean line matters more than maximum height.

Spread eagleIna BauerLunge, both sidesSpiral into a lunge
GoalHold each position with a proud, extended line. Back off if anything pinches.
12-Minute Practice Plan
Spiral & Flexibility Builder
12:00Extension, edge, and line
10:00–
3:00
On-Ice Warm-Up
Get the hips and back moving before deep extension.
Stroking and swing rolls, 1 lap
Low lunges gliding down the line
Gentle free-leg lifts to hip height
FocusWarm and loose before reaching for full extension.
23:00–
8:00
Spiral Development
Strong edge first, height second. Both sides so both are trained.
Right forward outside spiral, hold the length of a line
Left forward outside spiral, hold the length of a line
Forward inside spirals, both feet
Backward spiral, short and controlled
GoalFree leg above hip, strong edge, no collapsing through the back or standing hip.
38:00–
12:00
Extended Positions
Clean line matters more than maximum height.
Spread eagleIna BauerLunge, both sidesSpiral into a lunge
GoalHold each position with a proud, extended line. Back off if anything pinches.
Overall Goal
Build a high, controlled spiral and clean extended positions off a strong edge. Ease into every stretched position; never force a joint to its limit on the ice.