成人滑冰系列练习 - warm up and practice plan

Many figure skaters have a difficult time figuring out how and what to practice during Freestyle practice sessions.

This is a recommended practice plan for an ice skater who is able to do "the basics" (forward and backward stroking, 3-turns, stops, and crossovers):

Once at ice, do:
1.     Stroke around the rink (in both directions if possible):  I我以前做2X快，慢1X，2X快，慢1X，2X快，1X慢，没有停止。然后休息。或者3X快，。2X慢 - >2X快，1X慢 - >2X快，1X慢 - >
  
2.     Next do forward crossovers in both directions.

3.     Now do backward crossovers in both directons.

4.     Next, practice all the forward and backward edges.  Edges are important!

5.     Do mohawks and three turns. 

6.     Skaters working on US Figure Skating "Moves in the Field" tests, should run through an entire test at least once.

7.     Now, practice forward and backward spirals.

8.   接下来，做弓步 (lunge)，鸭子步 (shoot-the-duck)，spread-eagles, pivots, attitudes and t-stop.

9. next go through the jumps:  Bunny Hopes, Mazurkas, Ballet Jumps, Waltz Jumps

advanced adult skaters can continue on: 1/2 Flips, 1/2 Lutzes, Salchow, Toe-Loop..; lutz, Axel.

10. 自旋 (spin) 可以练 跳跃之间,或之前或之后: 建议先直立旋转 (upright spin)。此外，每个自旋应该做几次，不只是一次
•一只脚旋转: one-foot-spin
•划旋:  scratch-spin
• attitude-spin

今天先写到这里。有人喜欢我再继续贴。