Hey ok this may be a dumb question but I'm used to synchro where there is always a coach telling you what to do haha.

Ok so I want to start practicing and training for synchro again but I don't really know any good stroking exercises or any footwork. Like brackets and rockers and twizzles... specific things you know? Can anyone suggest some?

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There is no try, only do.

We just did a bracket exercise the other day that I liked. On one foot, going backwards, scull from outside, to inside, to outside, do a bracket to a front inside edge (freeleg in front of your skating foot) and then do a bracket back to your back outside edge, keeping your freeleg behind your skating foot. Then start sculling again, outside-inside-outside. The idea is to keep doing this for the entire length of the ice without touching down. A variation is to hold each scull and turn for 8, then do it for 4, then back to 8 again. Once you get to one end of the ice, go back on the other foot.

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~No thinking, breathing, or hesitation!~