The Fun of Figure Skating
by Maribel Vinson Owen
 
Introduction

Chap. 1 Equipment

Chap. 2 First Strokes
    First Time
    Double Sculling
    Pushing Off
    Forward Stroking
    Stopping
    Forward Crossovers
    Skating Backward
    Back Crossovers

Chap. 3 Basic Edges
    F. Inside Spirals
    F. Outside Spirals
    Spread Eagles
    Back Outside Spirals
    Back Inside Spirals
    Inside Mohawks
    Forward Outside 3's
    Exercises

Chap. 4 Four Rolls
    Forward Outside Rolls
    Forward Inside Rolls
    Back Outside Rolls
    Back Inside Rolls
    Waltz Eight
    Man's 10-Step

Chap. 5 School Figures
    Forward Outside 8
    Forward Inside 8
    Preliminary Test
    Back Outside 8
    Forward Changes
    Threes-to-Center
    USFSA First Test

Chap. 6 Completing Fundamental Figures 
    Back Inside 8
    Forward Outside 3
    Back Changes
    Forward Inside 3
    Basic Theory

Chap. 7 Free Skating
    Basic Spirals
    Dance Steps
    Basic Spins
    Basic Jumps
    Free Skating Program

Chap. 8 Ice Dances
    Dutch Waltz
    Fiesta Tango
    Fourteen Step
    American Waltz

Chap. 9 Skater

Source - 
World Figure Skating

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Chapter 3 Basic Edges -
Exercises

As you must realize by now, the same directions keep running through skating instruction. They concern certain body move­ments that require understanding the muscular action involved. Over my years of teaching I have found that pupils do not auto­matically know what I mean by what seem to me the simplest directions. For instance, "pressing a shoulder backward" means always to press that shoulder blade into the backbone, using the latissimus dorsi muscles. It does not mean to exert pressure on the top of the shoulder in any way; in fact, you must be care­ful not to raise or tighten those muscles, as it will give an un­pleasant look of tension to your skating.

If you are finding it difficult to keep a strong forward bend on the skating knee and ankle with an erect body while you stretch the other leg straight, it may be because you have a shortened Achilles tendon. A good exercise to reduce the pull at the back of your heel is this: Stand at the barrier and hold on to it. Lift the toes of your skates against it, with your weight on the points of your heels.
Allow your body to bend out back at first, then slowly pull yourself erect, keeping your knees rigidly straight. Gradually decrease the distance of your heels from the wall until the strain is intense.

Daily stretching will help a lot. Another useful exercise is to face a barrier with both feet parallel a few inches from it, and then without moving your skates, bend forward until both knees are touching the wall. Make sure your pelvis stays over your feet. Gradually increase the distance of your toes from the barrier. Keep your skates flat on the ice; do not allow the heels to lift.

The great Gillis Grafstom, whose footwork was the most sensitive of any skater I've seen, attributed a good deal of his suppleness to daily ro­tation exercises of the feet inward and outward from the ankle. A word to the wise should suffice.