Essential skills -- Spirals -- Spread eagles and Ina Bauers -- Lunges -- Scratch spins -- Sit spins -- Camel spins -- Spin variations -- Salchows -- Toe loops -- Loops -- Flips -- Lutzes -- Axels -- Jump combinations and variations -- Ice dancing -- Pairs skating -- Basic lifts -- Synchronized skating -- Off-ice training concepts -- Warming up and cooling down -- Land and water exercises -- Music -- Choreography -- Costumes -- The total package -- Summary.