"From the physical standpoint of skating, you're using every area of the muscle at the same time. It demands quickness, explosiveness, and flat-out strength," says Lysacek. This exercise trains all three.
Above your head, hold a bar that is slightly longer than shoulder-width (when testing this, we used a sawed-in-half kung fu staff). Lunge your front leg forward into a split-squat, bearing most of your body weight through your front foot. With an explosive jump, scissor your legs to land with your feet in their alternate positions, so that your back foot is now in front. Repeat for five sets of 10 reps (five reps each leg), and you'll be on your way to a quadruple jump.