Hi, I am curious as to what a typical training session designed to improve stroking looks like. What kind of exercises do the skaters do?
YMMV, but for a 1 hour lesson with
my coach focused on "performance and skating" (his words), he has me do:
a lap of forward power stroking (prejuvenile MIF test)
backward power stroking (prejuvenile MIF test)
Focusing on even-ness of push, quality of edge, carriage, and ice coverage for each of those.
Then we proceed to a mohawk-crossover pattern with similar focus as the first two.
Then to the "next level" of the mohawk crossover exercise with back inside double threes between focusing on body line and extension in the double threes.
Then to the "third level" of the same exercise with a counter to change circles between instead of a plain stroke.
Then slow figure 8 crossovers forward focusing on even-ness of push, generation of power (slow being the tempo of the crossover, not the speed across the ice)
Then slow figure 8 crossovers backward focusin on even-ness of push and generation of power
We do forward outside circles (in preparation for the forward loop pattern in MIF) down one length followed by insides on the other, focusing on upper body and knee action
We flip it and do it backwards with the same focus
We do power pulls from a dead stop down the length of the ice on each foot with the free foot resting on a hockey puck to learn how to only use the skating leg to generate power (R+L, F/B)
We do forward and backward cross strokes followed by forward and backward inside slips focusing on knee action of the skating foot
Finally we do alternating single, double, and triple twizzles down the length of the ice focusing on foot placement and upper body position (or the Novice back twizzles), or the forward and backward loops from the Novice and Junior MIF, or the alternating rocker-choctaws from the Novice MIF, the counters and rockers from Novice and Junior respectively or pieces of the sustained edge step from Senior MIF. (I am currently working on my Novice MIF, so the Junior and Senior stuff is a lot harder for me than the Novice stuff since I work on it ONLY in lessons because I am not comfortable with them yet).
Depending on when in the season it is, we may work on the step sequences in my programs or just skate through the choreography of my programs (without jumps and spins) if they are done near the end of a stroking session.
Any or all of these items may be repeated if I don't "get" the purpose of the exercise which cuts into the bottom items.