0:00–3:003:00
Warm-Up Laps
Ease the legs in before loading them.
- Forward perimeter stroking, 2 easy laps
- Backward perimeter stroking, 1 lap
FocusFull extension and quiet arms. Save the power for the work blocks.
Session goalDevelop test-level stroking power and edge quality with full extension and a quiet upper body. Accelerate through every push instead of coasting.
3:00–8:005:00
Power Crossovers
Both directions, both feet. Drive each push to full extension.
- Forward crossovers, 8 per circle
- Backward crossovers, 8 per circle
- Repeat both directions
GoalAccelerate through every crossover. No gliding between pushes.
8:00–12:004:00
Stroking Pattern
Long, deep pushes end to end.
- Forward stroking with a hold on each glide
- Crossover the ends
- Backward stroking on the return
GoalMatch power side to side, with a full glide before the next push.
12:00–15:003:00
Endurance Finish
Pick one and skate it with power to the last stroke.
GoalThe last lap should look as strong as the first.
15-Minute Practice Plan
Stroking & Power Endurance
15:00Build clean, powerful basic skating
10:00–
3:00
3:00
Warm-Up Laps
Ease the legs in before loading them.
Forward perimeter stroking, 2 easy laps
Backward perimeter stroking, 1 lap
FocusFull extension and quiet arms. Save the power for the work blocks.
23:00–
8:00
8:00
Power Crossovers
Both directions, both feet. Drive each push to full extension.
Forward crossovers, 8 per circle
Backward crossovers, 8 per circle
Repeat both directions
GoalAccelerate through every crossover. No gliding between pushes.
38:00–
12:00
12:00
Stroking Pattern
Long, deep pushes end to end.
Forward stroking with a hold on each glide
Crossover the ends
Backward stroking on the return
GoalMatch power side to side, with a full glide before the next push.
412:00–
15:00
15:00
Endurance Finish
Pick one and skate it with power to the last stroke.
Option A
Continuous stroking laps, 90 seconds without stopping
Option B
Power pulls end to end, both feet
GoalThe last lap should look as strong as the first.