Warm up

About 30 min

Clockwise motion will be reffered as CW, anticlockwise - ACW

Run

4.5 circles around the rink, last 0.5 circle is finished by walk.

Neck

5 x full circles CW and ACW

5 x ear touching shoulder (left shoulder, straight, right shouldrer, straigt etc.)

Shoulders

5 x circles fowards and backwards, left and right shoulder (20 in total)

Stretching routine. steps 1-3 (each step is done for 10 seconds)

Waist + back

5 x full circles CW and ACW.( Reaching the ground in front of you, going max to the side, going as low as you can

behind you etc.)

5 x (each side) Touching opposide toe with hand. (Arms up horizontal, legs on shoulder level,knees straigt)

5 x (each side) Touching opposite foor with elbow. (Arms crossed, legs on shoulder level,knees straigt)

Hip

5 x big circles with hip CW and ACW, standing by the wall (left and right)

Knees

10 x knee circles CW and ACW. (A bit sitting position, on 2 feet, ankles put together)

10 x drawing big circles with toe, moving only knee, standing by the wall on one leg (left and right)

Stretching routine. steps 4-6 (each step is done for 10 seconds)

Leg muscles

10 x front leg swings, standing by the wall on full foot (left and right)

10 x back leg swings, standing by the wall on full foot (left and right)

10 x side leg swings standing by the wall on full foot (left and right)

Ankle

5 x ankle circles, standing by the wall, on one foot. CW and ACW (left and right)

Skipping rope

10 x running jumps

10 x very high single jumps

50 x double jumps

Jumps

3 x 3 repetative jumps (without rotation). (starting from 2 feet, 2 feet, 2 feet, landing)

3 x single jumps with landing (with rotation)

5 x double jumps

3-4 times Axel (start with skøjte spring if needed)

3-4 times double loop (warm up with with single if needed)

3-4 times double salchow (warm up with single if needed)

3-4 times double toeloop (warm up with single if needed)

3-4 times single, very high flip

3-4 times signle, very high lutz

Finish up with strething. Steps 7-11 (all splits are done for 1 minute, brigde is done 3-5 times)