Course-based agility training is crucial for developing the athletic grace required in figure skating. If you want to train like Lysacek, however, you don't need to go out and buy a course ladder. He suggests simply placing 12 small pieces of tape or small plastic cups in a zigzag course on the floor, spaced approximately 3 feet up and 3 feet over from each other. Stand on your right leg on the first mark, facing away from the course, angled so that the next mark is 3 feet behind you and to your left. Jump and turn 180 degrees in the air, rotating in the direction of the bent leg, to land on your right leg on the next mark (the idea is to land so you're facing away from the course again). Then jump and spin to land on the third mark, working your way through the entire course. Switch legs after each set. Perform three sets for each leg.
Credit: Photograph by Dustin Snipes
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