Knee alignment: how to use block and strap and femoral rotation to control edging and protect the knee.

Core rotation and femoral rotation to assist turns

Back outside edge and backspin entry/alignment. Shoot the duck and sitspin/sit spin.

Focus Words. Loop jump, figure loop, forward spin, Choctaw/s-step, backward stroking.

Identifying where core rotation originates.

Where does core rotation originate?

Spirals.

Cant and counter balance/counterbalance.

Correcting misunderstandings of core rotation axis/getting off axis. Back to front transition, back crossovers, chasses, progressives, and step forwards.

Everything about turns. Turn stages.

Shoot the duck and sit spin

Review cross three/cross 3, back swing rolls, alignment, and various entrances to back spin/backspin.

Review of cross strokes and cross stroke threes/cross threes/cross 3s, and how to structure practice.

Extensions including spirals, y spirals, and catch foot spirals.

Applying the concepts of counter balance/counterbalance.

Function and implementation of core rotation. Slides chasses, Back outside eights.

Strategy and templates for effective choreography.

Picking for Toe Jumps- Toe loop, Flip, and Lutz.

Spin positions. Upright spin, sit spin/sitspin, layback spin, camel spin.

Forward power pulls and backward power pulls.

Alignment for consecutive back inside edges, back inside three turns, twizzles, rockers, salchows, back eights.

Back cross stroke technique to inform back 3, back swizzle, loop jump, lutz and back spin

What to practice at the rink:

Back outside cross stroke, back outside three, back twizzle, Loop jump, Lutz, back spin/backspin.

Forward cross strokes, entrance to waltz jump and Axel, three turns and twizzles.

Proper back body alignment for forward outside eights, three turns, change of edge, waltz jump, Axel, and spin entrance.

Open and Closed Mohawks and Choctaws

Using internal femoral rotation for back threes, back outside eights, loop jumps, back spins,/backspins and twizzles.

Stroking and origin of the pushing leg, alignment of heart column for axis, spin entrance, and crossovers.

Identifying and correcting arm misalignment patterns.

Exercises for Mohawks/c-steps.

55 mins

Spirals, three turns, Lutz jump

Enhance your choreography with pivots, slices, dips, inside spread eagles, and spirals

Off-Ice

Correcting the three turn for more successful salchow, toe loop, and flip alignment

Breaking down the steps to control turns. Brackets, double threes.

Jump biomechanics with Dr. Carly

Proper back outside edge position to help with back outside three turns, brackets, twizzles, loop jumps, etc.

Centering spins and various techniques to find your way.

Alternating front and back crossovers. Back power exchange and various power transitions.

Back inside three turns; understanding all turns.

Ina Bauer and spread eagle, back three turn, back power three turn, back twizzle, back spin/backspin, forward spin, and forward Twizzle.

Question, Answer; Application, including twizzle, bracket, backspin/back spin, flip jump, lutz jump, and birding

Tools for choreography.

Effective short warmup options; special guest Dr. Carly

Review of core rotation - applied to spins and figure loops.

Introductions, goal setting, off-ice basics

Spinal movements in choreography, musical interpretation. Spin exits in a program.

Forward and backward stroking; spin entrance, counterbalance for back crossovers and three turns.

Stops, strokes, three turns and spins.

Back inside and back outside edges, forward and backward three turns, back rockers, brackets, backspins.

Choreography.

Review of Lussi spin entrance and leg extension exercises.

Ice flow with Elin Schran.

Back inside and back outside step forward, alternating three turns, waltz threes, waltz jump, and axel. Discussion of "Flamingo leg."

SOS Principles Q&A:

Blades, ankle flexion, flamingo bent knee correction, finishing the stroke, SOS principles, back crossovers, spin entry,  back outside three turns outside edge.

Back outside and back inside three turns

Off-ice mohawks/c-steps. Inside Mohawk, back to front transition, outside Mohawk, back inside to forward inside transition.

Posture, back power exchange from pre-juvenile moves in the field test, Russian stroking, swing rolls, progressive vs. crossovers.

Posture, swing rolls, spin position - #1 entry and #2 acquiesce.

Outside three turns, inside three turns, jumps: loop, flip, toe loop, waltz jump.

Outside edges, nest position in crossovers, passive core rotation, active core rotation, proper arms, scratch spins, outside brackets, outside Mohawks/c-steps, back spins.

Off-ice introductory principles:

Counter balance, core rotation, frontbody/front body vs. backbody/back body axis, spin the hips, crossovers.