Warm-Up Laps

Ease the legs in before loading them.

FocusFull extension and quiet arms. Save the power for the work blocks.

3:00–8:005:00

Power Crossovers

Both directions, both feet. Drive each push to full extension.

GoalAccelerate through every crossover. No gliding between pushes.

8:00–12:004:00

Long, deep pushes end to end.

GoalMatch power side to side, with a full glide before the next push.

12:00–15:003:00

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

15:004 blocksFigure Skating

Develop test-level stroking power and edge quality with full extension and a quiet upper body. Accelerate through every push instead of coasting.

Auto-advances each block · pulses when time is almost up · screen stays awake