Warm up for practice and competition 

 

20-25 minutes

calf raises 

30x two feet 

30x each foot 

 

Run for 5 minutes 

Jump rope for 5 minutes

 

walk with arms in big circles forward and backwards

Jog and kick on every third step

Jog and lift the knee on every third step

run with high knees

run with butt kicks

side hops both sides

grapevine both ways

jump klicks

skip jumps forward and backwards

jog backwards

walk on toes and heels

 

roll through all joints/jump through all jumps

 

About 40 minutes

- For competitions, add:

program off ice

spin positions

landing positions

jumps from the program