Bronze workout

Jana Kading, one of my coach friends in Phoenix, used to provide workouts for various levels of skaters on her website.  Her Pre-Bronze workout was the basis of my skating practice for a long time.

Now that I've passed my Pre-Bonze tests, I've modified it for Bronze MIF.  If I were to do the entire workout without stopping, it would probably take a little over an hour.  Since I do stop for water breaks (that's adult skater for "gasp for air") and to visit with other skaters, I takes closer to 1.5 hours.  No, I don't really have that kind of time, so I cut back on the number of repetitions or leave sections out (adult skater for "forget to do something")
 
Holly's Bronze Workout
Warm-up/Bronze MIF

• Forward and backward perimeter power stroking.  
• One full lap forward, end pattern per rulebook, one full lap backward
• Forward power 3 turns (2 laps)
• Alternating backward crossovers to backward outside edges (1 full lap)
• Forward circle 8 (x2)
• Five-step Mohawk sequence (1 lap)

Plus . . . 

• Alternating 3-turns:  1 hockey line each FO & FI 3-turns

Or, if that's not working very well, 

• Pre-bronze 3 turn pattern, since it uses all 4 forward 3's

Spins: 5x each

• 1-foot spin
• Scratch spin
• Backward outside edge on hockey circle with free leg in back-spin position
• Back spin
• Change-foot spin

Jumps:  5x ea

• Individual jumps
• Waltz (5 in a row, if possible)
• Salchow
• 1/2 flip
• Toe loop
• Combo jumps
• Waltz/toe-loop
• Salchow/toe-loop
• Toe-loop/toe-loop
• Jump sequence:  waltz-1/2 flip-Salchow-toe-loop

Footwork - 1 length of rink each

• Mohawk footwork
• Alternating crossovers/tap-toe

Program:  run through entire program at least once

Cool down:  2 laps (any pattern)