Figure skating requires great explosive power. One way Lysacek trains for his on-ice aerials is by practicing repeated broad jumps on solid ground. Find a space where you have about 20 meters to move in a single direction. Stand with both feet shoulder-width apart. Load into a squat position and launch into a forward jump (as you learned in gym class). "The landing of each jump is the takeoff for the next," says Lysacek. Perform six to 10 long jumps in a row, maintaining an even tempo. Jog back to where you began, and begin again. This is a sure way to quickly elevate your heart-rate – increasing your metabolism and engaging your anaerobic energy system. Perform four sets.
Credit: Photograph by Dustin Snipes
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