2011-2012 St. Albert Skating Centre- 45 min. Session Break-Down

1)      Stroking: (10 min) Goal: Speed

JR Skaters

- Perimeter Stroking with Crossovers on the end- forwards

- Outside Edges

- Bubbles with bend- forwards

- Half bubbles on lines- backwards

Repeat in the other direction (inside for outside edges)

INT/SR skaters

- Russian Stroking

- "St. Albert" Pattern

- Power Mohawks with landing position on end

- 1 Foot Rocker Exercise

- 1 Foot Bracket Exercise

Repeat all exercises in other direction

2)     Field Moves: Goal: Extension & Turn-out

- Spirals forward on both feet

- Spirals backward on both feet

3)     Edges and Footwork:

4)   Spins (10 min.) Goal: Keep it simple: Bend, Balance, In, Out

- 1 foot spin

- Backspin

- Sit spin

- Camel Spin

5)   Jumps (20 min.) Goal: Height & Control of Landing Positions

- Bunny hops

- 3-jumps

- Waltz jump

- Salchow

- Toe loop

- Loop

- Flip

- Lutz

6)      Programs (5 min.) Goal: Consistancy

- Elements program or program to music

7)      Cool-Down- (2 min) Goal: Improved Flexibility

- Stroking with Spirals