Jump Takeoff Simulation
Credit: Photograph by Dustin Snipes

Lycasek will sometimes train for seven hours straight. If he trains incorrectly, such a high volume of exercise can seriously damage his body. This exercise instills the muscle memory of a clean takeoff but without jumping, which eliminates the wear and tear of landing that can occur from repeatedly performing plyometrics ("jumping and rebounding").

Holding a comfortable weight (regular dumbbells are fine), start with your feet approximately shoulder-width apart and the weights at your sides. Without bending your knees, lift the weights from your sides up in front of your face. At the same time, rise onto the balls of your feet. Hold for one second and slowly lower down. Repeat five sets of 10 to 12 reps. Enjoy the calf burn.