Economics of Biofuel Production and Deployment - USAID SARI/Energy
11
1 Welcome to the S.T.A.R.S. Program Exercise Guide. This guide is meant to be a starting point for athletes, coaches and trainers to work on the athletic attributes important to on-ice skills development and, of course, to improve your S.T.A.R.S. testing performance in key areas: agility, power, coordination, strength, power and flexibility. Safety note: While it is strongly recommended that all athletes train under the direct supervision of a coach or trainer, the exercises marked with an ** denote that these should ONLY be done in a supervised and safe setting. This guide, and further information about the S.T.A.R.S. program can, be found online at http://www.STARScombine.org. Happy training! © 2013 U.S. Figure Skating
Transcript of Economics of Biofuel Production and Deployment - USAID SARI/Energy
1
Welcome to the S.T.A.R.S. Program Exercise Guide. This guide is meant to be a starting point for athletes, coaches and trainers to work on
the athletic attributes important to on-ice skills development and, of course, to improve your S.T.A.R.S. testing performance in key areas:
agility, power, coordination, strength, power and flexibility.
Safety note: While it is strongly recommended that all athletes train under the direct supervision of a coach or trainer, the exercises
marked with an ** denote that these should ONLY be done in a supervised and safe setting.
This guide, and further information about the S.T.A.R.S. program can, be found online at http://www.STARScombine.org. Happy training!
© 2013 U.S. Figure Skating
2
S
.T.A.R
.S. (S
tan
da
rdize
d Te
sting
of A
thle
ticism to
Re
c-
og
nize
Sk
ate
rs) is a o
ne
-da
y e
ve
nt (ca
lled
a co
mb
ine
) tha
t
con
sists of 1
5 o
ff-ice
tests th
at e
va
lua
tes yo
u in
thre
e m
ain
are
as: A
gility
/Ba
lan
ce/C
oo
rdin
atio
n, S
tren
gth
an
d P
ow
er,
an
d Fle
xibility. S
.T.A.R
.S. is m
ea
nt to
he
lp yo
u fi
gu
re o
ut
wh
ere
you
are
stron
g a
nd
wh
ere
you
ne
ed
wo
rk in yo
ur
ath
letic sk
ills — sp
ecifi
cally
tho
se th
at a
re m
ost re
lev
an
t to
jum
pin
g, sp
inn
ing
an
d o
the
r ska
ting
skills.
Two
me
mb
ers o
f U.S
. Figu
re S
ka
ting
’s Sp
orts S
cien
ce
an
d
Me
dicin
e
Co
mm
ittee
, D
r. K
at
Arb
ou
r a
nd
p
hysica
l
the
rap
ist Jud
y H
olm
es, w
orke
d to
ge
the
r to cre
ate
this e
x-
ercise
gu
ide
to h
elp
you
pre
pa
re fo
r the
S.T.A
.R.S
. testin
g.
Th
is gu
ide
is av
aila
ble
as a
free
do
wn
loa
d a
t the
S.T.A
.R.S
.
we
bsite
— w
ww
.STA
RS
com
bin
e.o
rg. K
ee
p in
min
d th
at
wh
ile th
e g
uid
e is n
ot in
ten
de
d to
be
a co
mp
lete
or o
ne
-
size-fi
ts-all w
orko
ut, it is a
n e
xcelle
nt sta
rting
po
int fo
r you
,
you
r coa
ch a
nd
train
er to
pla
n o
ut a
n e
ffe
ctive
off
-ice fi
t-
ne
ss rou
tine
.
Th
e S
.T.A.R
.S. g
uid
e w
as fi
rst de
ve
lop
ed
to sh
are
exe
r-
cises th
at a
re sp
ecifi
cally
rela
ted
to e
ach
skill in
the
S.T.A
.R.S
.
testin
g. T
he
gu
ide
can
he
lp yo
u p
rep
are
for th
e u
pco
min
g
S.T.A
.R.S
. testin
g b
y g
uid
ing
you
thro
ug
h e
xercise
s tha
t can
he
lp im
pro
ve
you
r fle
xibility, stre
ng
th, p
ow
er a
nd
ag
ility —
all o
f the
se a
rea
s will a
lso h
elp
you
on
the
ice.
Ad
ditio
na
lly, this g
uid
e w
as d
esig
ne
d to
be
ab
le to
be
use
d w
ith a
min
imu
m o
f eq
uip
me
nt a
nd
spa
ce, so
it is a
go
od
startin
g p
oin
t for yo
ur o
ff-ice
pro
gra
m. W
hile
you
sho
uld
alw
ays co
nsu
lt you
r coa
ch o
r train
er w
he
n b
eg
in-
nin
g o
r mo
dify
ing
you
r off
-ice tra
inin
g p
rog
ram
, the
exe
r-
cises a
re b
asic e
no
ug
h to
be
do
ne
with
a m
inim
um
of su
-
pe
rvisio
n. T
he
re a
re h
ow
ev
er so
me
spe
cific m
ov
es th
at yo
u
sho
uld
on
ly d
o u
nd
er th
e su
pe
rvisio
n o
f an
ad
ult (p
refe
r-
ab
ly a
coa
ch o
r stren
gth
an
d co
nd
ition
ing
spe
cialist), a
nd
the
se a
re cle
arly
ma
rked
in th
e S
.T.A.R
.S. g
uid
e.
T
he
re is a
lso a
ne
w se
ction
for 2
01
3 th
at g
ive
s you
a
sam
ple
sche
du
le fo
r you
r ae
rob
ic an
d a
na
ero
bic e
ne
rgy
sys-
tem
s — w
hich
will h
elp
you
kee
p a
hig
h in
ten
sity th
rou
gh
-
ou
t you
r ska
ting
pro
gra
ms a
nd
also
he
lp yo
u to
reco
ve
r
qu
ickly.
If yo
u a
re n
ew
to o
ff-ice
train
ing
(ha
ve
ne
ve
r pa
rtici-
pa
ted
in a
n o
rga
nize
d o
ff-ice
wo
rkou
t be
fore
), see
the
sug
-
ge
sted
exe
rcises b
elo
w a
s a g
oo
d p
lace
to sta
rt. All o
f the
exe
rcises b
elo
w ca
n b
e fo
un
d in
this g
uid
e. S
afe
an
d h
ap
py
train
ing
!
O
bv
iou
sly, the
S.T.A
.R.S
. gu
ide
con
tain
s a lo
t of in
for-
ma
tion
, tha
t’s wh
y w
e h
av
e p
ut to
ge
the
r a sa
mp
le w
orko
ut
in th
e g
uid
e fo
r you
to u
se a
nd
inte
gra
te in
to yo
ur o
ff-ice
con
ditio
nin
g. O
n th
e n
ex
t pa
ge
, you
can
see
ho
w th
e e
xer-
cises ca
n b
e co
mb
ine
d in
to a
stren
gth
/po
we
r wo
rkou
t or
stretch
ing
sessio
n.
GET R
EAD
Y FO
RS.T.A
.R.S.
3
EX
ER
CIS
ER
EP
S X
SE
TS
Sin
gle
Leg
De
ad
Lift
10
pe
r leg
X 3
Two
Ste
p R
un
3
0 se
con
ds X
3
Pu
sh-U
ps
12
-15
X 3
Sta
nd
ing
Ro
ws w
ith B
an
ds
12
-15
X 3
Alte
rna
te Le
g Lo
we
ring
3
0 se
c X 3
Sid
e L
ift3
0 se
c X 3
GROUP 1
EX
ER
CIS
ER
EP
S X
SE
TS
Sittin
g S
traig
ht Le
g R
aise
1
2-1
5 X
3
Priso
n S
qu
at Ju
mp
s 1
2-1
5 X
3
Sta
nd
ing
Ch
est Fly
12
-15
X 3
Sta
nd
ing
Ba
ck Fly
12
-15
X 3
Sid
e P
lan
k Sta
r 3
0 se
c X 3
Mo
un
tain C
limb
ers fro
m P
lank
30
sec X
3
GROUP 2
C
om
ple
te th
e fi
rst six exe
rcises a
s a circu
it, restin
g 1
0 se
con
ds b
etw
ee
n e
xercise
s. At th
e e
nd
of th
e circu
it, reco
ve
r
for tw
o m
inu
tes th
en
rep
ea
t the
circuit tw
o m
ore
time
s (thre
e se
ts in to
tal). N
ow
mo
ve
on
to th
e fi
na
l six exe
rcises, fo
l-
low
ing
the
sam
e fo
rma
t. If you
are
no
t accu
stom
ed
to w
ork
ing
ou
t, start w
ith o
nly
the
thre
e se
ts of th
e fi
rst six exe
rcises
the
n sto
p. T
he
follo
win
g w
ee
k, a
dd
the
first tw
o e
xercise
s from
the
ne
xt se
t. Co
ntin
ue
in th
is wa
y, ad
din
g in
two
mo
re
exe
rcises e
ach
we
ek u
ntil a
ll 12
exe
rcises a
re in
the
sam
e w
orko
ut.
N
otice
tha
t this sa
mp
le w
orko
ut fo
llow
s a fo
rmu
la: (L
LUU
CC
— th
at’s Lo
we
r Low
er u
pp
er u
pp
er co
re co
re —
an
d
this is h
ow
you
can
cho
ose
diff
ere
nt e
xercise
s from
ea
ch se
ction
of th
e g
uid
e to
va
ry yo
ur w
orko
uts a
nd
kee
p it fre
sh fo
r
you
r bo
dy.
C
om
ple
te e
ach
stretch
in th
e circu
it, ho
ld e
ach
stretch
for 2
0-3
0 se
con
ds, th
en
rep
ea
t twice
on
ea
ch sid
e. If n
ot
accu
stom
ed
to stre
tchin
g, sta
rt with
sho
rter tim
es o
f 10
-15
seco
nd
s for 2
sets o
f ea
ch stre
tch fo
r 2 w
ee
ks, the
n p
rog
ress
to 3
sets.
SA
MP
LE WO
RK
OU
T: STREN
GTH
TRA
ININ
G
SA
MP
LE WO
RK
OU
T: FLEXIB
ILITY
EX
ER
CIS
ER
EP
S X
SE
TS
Sta
nd
ing
Ha
mstrin
g S
tretch
: 3
0 se
c X 3
Hip
Flexo
r Stre
tch:
30
sec X
3
Bu
tterfl
y:
30
sec X
3
Stra
dd
le-S
it: 3
0 se
c X 3
Su
pin
e H
am
string
Stre
tch:
30
sec X
3
Sp
lits: 3
0 se
c X 3
Sta
nd
ing
Sp
iral S
tretch
(foo
t o
n w
all):
30
sec X
3
Sp
lit: Ba
ck shin
on
wa
ll3
0 se
c X 3
4
Tw
o F
oo
t Jum
p/H
op
:
Jum
p o
n tw
o fe
et w
ith a
ho
p in
be
twe
en
ea
ch ju
mp
ov
er th
e ro
pe
.
Tw
o F
oo
t Wh
ips:
Jum
p a
t qu
ick pa
ce o
ve
r the
rop
e w
itho
ut a
n in
term
ed
iate
ho
p.
Jog
gin
g: A
ltern
ate
left a
nd
Rig
ht Ju
mp
s:
Jog
ov
er th
e ro
pe
, switch
ing
left th
en
righ
t foo
t.
10
Re
pe
tition
Alte
rna
te L
eft a
nd
Rig
ht W
hip
s:
Jum
p o
n th
e le
ft foo
t for 1
0 ju
mp
s the
n a
ltern
ate
to th
e rig
ht fo
ot fo
r 10
jum
ps. N
o in
term
ed
iate
ho
p is u
sed
be
twe
en
jum
ps.
Do
ub
le W
hip
s:
Jum
p o
n tw
o fe
et se
ve
ral tim
es to
fin
d a
rhy
thm
, the
n ju
mp
sligh
tly h
igh
er a
nd
twirl slig
htly
faste
r to sp
in th
e
rop
e tw
o tim
es p
er o
ne
jum
p.
• P
rog
ress to
do
ing
con
secu
tive
Do
ub
le W
hip
s
• A
ll jum
p ro
pe
drills ca
n b
e co
mp
lete
d fo
rwa
rd o
r ba
ckw
ard
Fo
rwa
rd a
nd
Sid
ew
ay
s:
Ru
n th
rou
gh
lad
de
r pu
tting
on
e fo
ot in
ea
ch sq
ua
re (B
-E-H
)
Tw
o S
tep
Ru
n:
Ste
p le
ft the
n rig
ht in
ea
ch b
ox (B
-E-E
-E-H
-H)
Re
pe
at d
rill with
righ
t foo
t lea
d
Sid
e S
hu
ffle
s:
Take
two
step
s pe
r squ
are
mo
vin
g sid
ew
ays d
ow
n la
dd
er
Lea
d le
g ste
ps fi
rst the
n tra
inin
g le
g (B
-B-E
-E-E
-H-H
)
Gra
pe
Vin
es:
Ste
pp
ing
with
on
e fo
ot p
er sq
ua
re, p
roce
ed
ov
er th
en
un
de
r the
lea
din
g le
g (B
-E-H
)
Stra
igh
t Lin
e H
op
:
Ho
p in
ea
ch o
r ev
ery
oth
er sq
ua
re o
n o
ne
foo
t (B-H
)
Zig
Za
g H
op
s:
Ho
p d
iag
on
ally
acro
ss ea
ch sq
ua
re o
r ev
ery
oth
er sq
ua
re o
n o
ne
foo
t (A-E
-I-K)
In In
Ou
t:
• S
tart to
the
left o
f the
first sq
ua
re
• S
tep
in w
ith th
e rig
ht th
en
left fo
ot (B
-B)
• S
tep
ou
t to th
e rig
ht w
ith rig
ht fo
ot (F
)
• S
tep
in w
ith th
e le
ft the
n rig
ht fo
ot (E
-E)
• S
tep
ou
t with
left fo
ot (G
)
Jum
p R
op
e D
rills
He
x Jum
p
La
dd
er D
rills
J K
L
G
H
I
D
E
F
A
B
C
EX
ER
CIS
ES
(OR
GA
NIZ
ED
BY
CO
RR
ES
PO
ND
ING
S.T
.A.R
.S. T
ES
T)
5
In In
Ou
t Ta
p-U
nd
er:
• S
tart to
the
left o
f the
first sq
ua
re
• S
tep
in w
ith th
e rig
ht th
en
left fo
ot (B
-B)
• T
he
n ta
p-u
nd
er w
ith th
e le
ft foo
t as in
a fo
rwa
rd cro
ss ov
er se
con
d p
ush
• S
tep
in w
ith th
e le
ft foo
t (E)
• R
ep
ea
t to th
e le
ft (G-G
)
Cro
ss-In O
ut O
ut:
• S
tart to
the
left o
f the
first sq
ua
re
• Le
ft foo
t crosse
s-in (ste
ps o
ve
r the
righ
t foo
t) an
d in
to th
e sq
ua
re (B
)
• S
tep
ou
t with
righ
t the
n le
ft foo
t (fee
t are
pa
ralle
l alo
ng
side
of la
dd
er) (C
)
• N
ow
cross-in
with
the
righ
t an
d o
ut w
ith th
e le
ft the
n rig
ht fo
ot (E
-D-D
)
Cro
ss-Un
de
r Ou
t Ou
t:
Sa
me
as a
bo
ve
, exce
pt cro
ss-un
de
r the
stan
din
g le
t to g
et in
to th
e sq
ua
re (fe
els like
the
skip
on
the
Yello
w
Brick R
oa
d) (B
-C-C
-E-D
-D
Tw
o P
ara
llel L
ine
s (//) Drills (4
8 Ju
mp
s):
• P
lace
two
24
-inch
pie
ces o
f tap
e 1
2 in
che
s ap
art o
n th
e fl
oo
r
• S
tart to
side
of lin
e
• O
n tw
o fe
et, ju
mp
side
wa
ys ov
er lin
e fo
r eig
ht ju
mp
s (ba
ck an
d fo
rth fo
ur tim
es)
• C
on
tinu
ing
on
the
left fo
ot, ju
mp
side
wa
ys ov
er lin
e fo
r eig
ht ju
mp
s
• C
on
tinu
ing
on
the
righ
t foo
t, jum
p sid
ew
ays o
ve
r line
for e
igh
t jum
ps
• Im
me
dia
tely
turn
to fa
ce th
e lin
e, ju
mp
on
two
fee
t forw
ard
an
d b
ack
wa
rd o
ve
r line
for e
igh
t
jum
ps
• C
on
tinu
ing
on
the
left fo
ot, ju
mp
forw
ard
an
d b
ack
wa
rd o
ve
r line
for e
igh
t jum
ps
• C
on
tinu
ing
on
the
righ
t foo
t, jum
p fo
rwa
rd a
nd
ba
ckw
ard
ov
er lin
e fo
r
eig
ht ju
mp
Tw
o C
rosse
d L
ine
(X) D
rills (48
jum
ps):
• P
lace
two
24
-inch
pie
ces o
f tap
e p
erp
en
dicu
lar to
ea
ch o
the
r on
the
flo
or
• S
tart in
So
uth
Ea
st Bo
x
• O
n tw
o fe
et, ju
mp
cou
nte
r clock
wise
for e
igh
t jum
ps (tw
o tim
es
aro
un
d)
• C
on
tinu
ing
on
two
fee
t, jum
p clo
ckw
ise fo
r eig
ht ju
mp
s (two
time
s
aro
un
d)
• Im
me
dia
tely
go
to th
e le
ft foo
t, jum
p co
un
ter clo
ckw
ise fo
r eig
ht ju
mp
s the
n clo
ckw
ise fo
r
eig
ht ju
mp
s
• Im
me
dia
tely
go
to th
e rig
ht fo
ot, ju
mp
cou
nte
r clock
wise
for e
igh
t jum
ps th
en
clock
wise
for
eig
ht ju
mp
s
Ag
ility D
ot D
rills:
Co
mp
lete
the
follo
win
g fi
ve
drills co
ntin
uo
usly
with
ou
t stop
pin
g in
be
twe
en
.
Less th
an
50
seco
nd
s is con
side
red
exce
llen
t/elite
.
Less th
an
60
seco
nd
s is ve
ry g
oo
d.
UP
an
d B
AC
K D
rill:
• S
tart w
ith fe
et o
n A
/B
• Ju
mp
to C
with
bo
th fe
et th
en
to D
/E
• Im
me
dia
tely
jum
p b
ack
wa
rd th
e sa
me
wa
y
• C
om
ple
te six tim
es u
p a
nd
ba
ck
Ag
ility D
rills
ED
C
AB
3 FEET
2 F
EE
T
6
RIG
HT
FO
OT
Drill:
• B
C D
E C
A B
• C
om
ple
te six tim
es a
rou
nd
LE
FT
FO
OT
Drill:
• E
nd
with
righ
t foo
t on
B
• H
op
left fo
ot to
C
• D
E C
A B
• C
om
ple
te six tim
es a
rou
nd
BO
TH
FE
ET
Drill:
• E
nd
with
left fo
ot o
n B
• H
op
bo
th fe
et to
C
• D
E C
A B
• C
om
ple
te six tim
es a
rou
nd
TU
RN
AR
OU
ND
Drill:
• E
nd
with
bo
th fe
et o
n B
• B
oth
D/E
• 1
80
-de
gre
e tu
rn o
n D
/E
• Ju
mp
to A
/B
• 1
80
turn
on
A/B
• C
om
ple
te six tim
es u
p a
nd
ba
ck
Oth
er D
ot D
rills:
Op
en
Clo
se O
pe
n:
• B
oth
fee
t: 4/5
, 3, ½
• B
ack
wa
rds
• C
om
ple
te fo
ur tim
es
Op
en
Clo
se O
pe
n P
ivo
t (18
0-d
eg
ree
turn
in a
ir):
• B
oth
fee
t : 4/5
, 3,1
/2, p
ivo
t 2/1
• C
om
ple
te fo
ur tim
es
Bo
th F
ee
t Fo
ur C
orn
ers:
• C
CW
is 1,2
,5,4
• C
W is 1
,4, 5
, 2
• C
om
ple
te fo
ur tim
es
X it D
rill -- Tw
o F
ee
t:
• 5
/3/1
/2/3
/4/5
• C
om
ple
te tw
o tim
es e
ach
dire
ction
On
e-F
oo
t Drills:
Le
ft Fo
ot F
ou
r Co
rne
rs:
• C
om
ple
te tw
o tim
es e
ach
dire
ction
Tw
o R
igh
t Fo
ot F
ou
r corn
ers:
• C
om
ple
te tw
o tim
es e
ach
dire
ction
X it D
rill LE
FT
:
• 5
/3/1
/2/3
/4/5
• C
om
ple
te tw
o tim
es
X it D
rill RIG
HT
:
• 5
/3/1
/2/3
/4/5
• C
om
ple
te tw
o tim
es
4 1
3
5 2
3 F
EE
T
2 FEET
7
• M
ov
ing
in o
ne
dire
ction
: Ru
n fo
rwa
rd/b
ack p
ed
al/ la
tera
l shu
ffle
left/la
tera
l shu
ffle
righ
t
• A
ltern
ate
dire
ction
s ev
ery
5 ste
ps fo
r late
ral sh
uffl
e a
nd
gra
pe
vin
e d
rills: focu
s on
qu
ick an
d sa
fe fo
ot p
lan
t
for ch
an
ge
of d
irectio
ns.
T-Test
**
Bo
x Ju
mp
s:
No
te: W
ith e
ve
ry la
nd
ing
, ma
ke su
re th
e k
ne
e is d
irectly
ov
er th
e fo
ot.
Th
e N
OS
E-K
NE
E-TO
E m
ake
s a stra
igh
t ve
rtical lin
e w
he
n sta
nd
ing
on
on
e fo
ot.
1) B
eg
in b
y sta
nd
ing
on
the
flo
or d
irectly
in fro
nt o
f a 4
-12
inch
plyo
-
me
tric bo
x.
2) W
ith h
an
ds a
t you
r side
, jum
p u
p o
n to
the
bo
x with
bo
th fe
et, th
en
imm
ed
iate
ly b
ack d
ow
n to
the
startin
g p
ositio
n (stick th
e la
nd
ing
-
ho
ld fo
r two
seco
nd
s in e
xcelle
nt a
lign
me
nt.)
3) R
ep
ea
t this fo
r 30
seco
nd
s (low
inte
nsity
) or 6
0 se
con
ds (m
ed
ium
inte
nsity
).
**
Ve
rtica
l Jum
ps:
1) S
tart w
ith fe
et u
nd
er h
ips a
nd
ha
nd
s on
hip
s
2) P
erfo
rm a
“cou
nte
r mo
ve
me
nt” in
the
low
er b
od
y, wh
ere
the
kn
ee
s
an
d h
ips b
en
d
3) Ju
mp
up
an
d fu
lly e
xte
nd
the
kn
ee
s in th
e a
ir.
4) L
an
d o
n so
ft kn
ee
s an
d co
ntin
ue
into
the
ne
xt ju
mp
qu
ickly
• U
se o
nly
leg
s for h
eig
ht a
nd
qu
ickn
ess
Va
riatio
n: H
old
squ
at fo
r five seco
nd
s betw
een ju
mp
s.
**
Alte
rna
ting
Sq
ua
t Jum
ps:
1) S
tart in
squ
at p
ositio
n w
ith b
oth
kn
ee
s be
nt a
nd
kn
ee
line
d u
p o
ve
r fron
t toe
s. Jum
p u
p in
the
air fu
lly e
x-
ten
din
g th
e k
ne
es
2) L
an
d w
ith so
ft kn
ee
s ba
ck into
a sq
ua
t po
sition
3) Im
me
dia
tely
jum
p b
ack in
to th
e a
ir
4) R
ep
ea
t
**
We
igh
ted
Sq
ua
t to Ju
mp
:
1) S
tan
d w
ith le
g w
ide
an
d a
we
igh
t on
the
flo
or b
etw
ee
n yo
ur le
gs.
2) S
qu
at a
nd
lift the
we
igh
t, squ
at to
retu
rn th
e w
eig
ht to
the
flo
or
3) Im
me
dia
tely
jum
p u
p fro
m th
e sq
ua
tted
po
sition
with
ou
t the
we
igh
t
Priso
n S
qu
at Ju
mp
s:
1) S
tart in
a sq
ua
t po
sition
, kn
ee
s be
nt a
t 90
de
-
gre
es a
nd
ha
nd
s be
hin
d h
ea
d
2) Ju
mp
up
an
d fu
lly e
xte
nd
kn
ee
s in th
e a
ir
3) L
an
d o
n so
ft kn
ee
s an
d co
ntin
ue
in th
e n
ex
t
jum
p q
uick
ly
• U
se o
nly
leg
s for h
eig
ht a
nd
qu
ickn
ess
Va
riatio
n: H
old
squ
at fo
r five seco
nd
s betw
een
jum
ps
Jum
p R
op
e D
rills
Ve
rtical Ju
mp
He
igh
t
8
Tim
ed
Tuck Ju
mp
Ma
xim
al V
ertic
al Ju
mp
s:
1) S
tart w
ith fe
et u
nd
er h
ips
2) P
erfo
rm a
“cou
nte
r mo
ve
me
nt,” w
he
re th
e a
rms sw
ing
ba
ck wh
ile th
e k
ne
es a
nd
hip
s be
nd
3) Ju
mp
up
as h
igh
as p
ossib
le, sw
ing
arm
s ov
er h
ea
d a
nd
fully
ex
ten
d k
ne
es in
the
air
4) L
an
d o
n so
ft kn
ee
s an
d co
ntin
ue
into
the
ne
xt ju
mp
qu
ickly
• U
se a
rms a
nd
leg
s for h
eig
ht a
nd
qu
ickn
ess
Va
riatio
n: H
old
squ
at fo
r five seco
nd
s betw
een ju
mp
s
Bo
x Ju
mp
s in T
uc
ke
d P
ositio
n:
1) S
tart w
ith fe
et u
nd
er h
ips sta
nd
ing
on
the
flo
or d
irectly
in fro
nt o
f a 4
-12
inch
plyo
me
tric bo
x
2) P
erfo
rm a
“cou
nte
r mo
ve
me
nt,” w
he
re th
e a
rms sw
ing
ba
ck wh
ile th
e k
ne
es a
nd
hip
s be
nd
3) Ju
mp
up
on
bo
x swin
gin
g th
e a
rms th
rou
gh
to sh
ou
lde
r he
igh
t an
d b
en
d th
e k
ne
es to
the
che
st in th
e a
ir
4) L
an
d o
n th
e b
ox w
ith so
ft kn
ee
s, stickin
g th
e la
nd
ing
, ho
ld fo
r two
seco
nd
s in e
xcelle
nt a
lign
me
nt
Pu
sh-U
ps:
To m
ain
tain
a stra
igh
t line
from
the
sho
uld
ers to
the
fee
t, stren
gth
is ne
ed
ed
in th
e m
id b
ack (b
etw
ee
n th
e sh
ou
lde
r bla
de
s), low
ba
ck mu
scles, a
bd
om
ina
ls
an
d th
igh
s (to h
old
the
kn
ee
s straig
ht). K
ee
p th
e sh
ou
lde
r bla
de
s in a
ne
utra
l
po
sition
; no
t pin
che
d to
ge
the
r or sp
rea
d w
ide
, rou
nd
ing
the
ba
ck. T
he
re
sho
uld
be
no
sag
in th
e lo
w b
ack a
nd
the
bu
ttock sh
ou
ld b
e le
ve
l with
the
sho
uld
ers. H
an
ds sh
ou
ld b
e d
irectly
un
de
r the
sho
uld
ers, fe
et to
ge
the
r, an
kle
s
fle
xed
an
d fi
ng
ers fa
cing
forw
ard
.
1) S
tart in
a p
lan
k
2) Lo
we
r bo
dy
to g
rou
nd
be
nd
ing
the
arm
s an
d lo
we
ring
the
che
st un
til
elb
ow
s are
fle
xed
at 9
0 d
eg
ree
s, an
d p
ush
ba
ck up
to a
rms stra
igh
t wh
ile
ho
ldin
g b
od
y e
rect
3) S
top
wh
en
un
ab
le to
ma
inta
in p
rop
er a
lign
me
nt o
r un
ab
le to
retu
rn to
the
startin
g p
ositio
n
Sta
nd
ing
Ch
est P
ress w
ith B
an
ds:
1) A
nch
or tw
o b
an
ds in
a d
oo
r by
loo
pin
g h
an
dle
s aro
un
d
do
or k
no
b a
nd
shu
tting
the
do
or, o
r ha
ve
a p
artn
er h
old
the
ha
nd
les
2) S
tart fa
cing
aw
ay
from
the
ba
nd
with
elb
ow
s be
nd
an
d h
an
ds
ne
xt to
che
st
3) P
ress b
oth
arm
s forw
ard
at sh
ou
lde
r he
igh
t with
ou
t lea
nin
g
forw
ard
4) To
rso sta
ys ere
ct thro
ug
ho
ut e
xercise
Increa
se diffi
culty b
y com
pletin
g th
e exercise stan
din
g o
n o
ne fo
ot.
Sta
nd
ing
Ch
est F
ly w
ith B
an
ds:
1) A
nch
or tw
o b
an
ds in
a d
oo
r by
loo
pin
g h
an
dle
s aro
un
d d
oo
r kn
ob
an
d sh
uttin
g th
e d
oo
r, or h
av
e a
pa
rtne
r ho
ld th
e h
an
dle
s
2) S
tart fa
cing
aw
ay
with
arm
s wid
e a
nd
ou
t to sid
e
3) B
ring
bo
th a
rms fo
rwa
rd a
t sho
uld
er h
eig
ht m
ain
tain
ing
sore
be
nd
in
elb
ow
s
4) To
rso sta
ys ere
ct thro
ug
ho
ut e
xercise
.
Increa
se diffi
culty b
y com
pletin
g th
e exercise stan
din
g o
n o
ne fo
ot.
Pu
sh-U
ps
9
Alte
rna
te L
eg
Lo
we
ring
:
1) L
ie o
n b
ack w
ith slig
htly
be
nt k
ne
es o
ve
r up
hip
s. Bra
ce
trun
k mu
scles a
s wh
en
lau
gh
ing
. You
r ab
s an
d sid
e tru
nk
will b
e fi
rm to
the
tou
ch
2) S
low
ly lo
we
r on
e le
g w
hile
ho
ldin
g th
e tru
nk fi
rm. If th
e lo
w
ba
ck raise
s up
mo
re th
an
an
inch
from
the
flo
or, th
en
do
n’t
low
er th
e le
g a
s far o
n th
e n
ex
t rep
etitio
n
3) R
etu
rn to
the
startin
g p
ositio
n a
nd
alte
rna
te le
ft an
d rig
ht le
gs
60
-De
gre
e A
bd
om
ina
l Isom
etric
:
1) S
it on
flo
or w
ith k
ne
es o
ut stra
igh
t (allo
w a
sligh
t be
nd
), he
els ca
n sta
y o
n th
e fl
oo
r
2) W
ith tru
ck straig
ht le
an
ba
ck to a
60
º
3) Le
ve
l of d
ifficu
lty ca
n b
e in
crea
sed
by
arm
po
sition
a. R
ea
ch fo
rwa
rd to
wa
rd fe
et
b. C
ross a
rms o
ve
r che
st
c. Ha
nd
s be
hin
d h
ea
d
Mo
un
tain
Clim
be
rs from
Pla
nk
(ha
nd
s on
flo
or):
1) S
tart in
a p
ron
e p
lan
k po
sition
,
ha
nd
s on
flo
or, e
lbo
ws e
xte
nd
ed
2) B
ring
on
e k
ne
e u
p to
wa
rd yo
ur
che
st
3) A
ltern
ate
d b
ring
ing
the
oth
er k
ne
e u
p to
the
che
st
Mo
un
tain
Clim
be
rs from
Pro
ne
Brid
ge
(elb
ow
s on
flo
or):
1) S
tart in
a p
ron
e p
lan
k po
sition
, with
elb
ow
s on
the
flo
or
dire
ctly u
nd
er yo
ur sh
ou
lde
rs
2) B
ring
on
e k
ne
e u
p to
you
r che
st
3) A
ltern
ate
brin
gin
g th
e o
the
r kn
ee
up
to th
e ch
est
Sid
e P
lan
k:
Sid
e p
lan
k at w
all -- b
ack clo
se to
wa
ll to ke
ep
he
ad
, sho
uld
ers h
ips a
nd
he
els a
ll line
d u
p.
1) R
ota
te to
side
by
com
ing
to th
e e
dg
es o
f you
r fee
t (fee
t tog
eth
er) a
nd
ba
lan
cing
on
on
e h
an
d. S
ho
uld
ers a
re
in sa
me
ve
rtical lin
e o
ve
r sup
po
rt ha
nd
, the
oth
er a
rm is a
t you
r side
2) L
ift you
r bo
dy
an
d m
ake
a stra
igh
t line
from
you
fee
t to yo
ur sh
ou
lde
rs. Do
no
t let
you
r hip
s sag
, rise u
p o
r jut fo
rwa
rd o
r ba
ck.
Sid
e P
lan
k S
tar:
From
side
pla
nk p
ositio
n, lift th
e to
p a
rm a
nd
leg
straig
ht u
p. K
ee
p yo
ur sh
ou
lde
rs an
d
hip
s in stra
igh
t line
by
ho
ldin
g th
e co
re m
uscle
s tigh
t
• W
ork o
n p
ositio
n u
p a
ga
inst a
wa
ll -- kee
p b
oth
sho
uld
ers, h
ips, fe
et a
nd
he
ad
in co
n-
tact w
ith th
e w
all
**
Sid
e L
ift:
1) L
ie o
n yo
ur sid
e o
n th
e fl
oo
r with
a p
ad
un
de
r you
r hip
2) L
ift up
sho
uld
ers, tru
nk
, arm
s an
d b
oth
leg
s to b
ala
nce
on
the
side
of h
ip (like
Su
pe
rma
n o
n yo
ur sid
e)
3) Fe
el th
e sid
e-w
aist m
uscle
s wo
rkin
g o
n th
e to
p sid
e o
f you
r
trun
k
Sid
e P
lan
k
Be
nt-K
ne
e V
-Up
10
Lo
ng
Sittin
g S
traig
ht L
eg
Ra
ise:
1) S
it with
bo
th le
gs o
ut stra
igh
t
2) R
estin
g o
n yo
ur h
an
ds, tig
hte
n th
e m
uscle
on
the
fron
t of
you
r leg
an
d lift 6
-8 in
che
s from
the
gro
un
d, ke
ep
ing
the
kn
ee
straig
ht b
ut n
ot h
yp
ere
xte
nd
ed
3) A
ltern
ate
leg
s
**
Sp
ide
rma
n P
ush
-Up
:
1) S
tart in
a p
ush
-up
po
sition
with
elb
ow
s straig
ht a
nd
fee
t
wid
e a
pa
rt
2) B
ring
on
e le
g to
wa
rd yo
ur ch
est w
ith yo
ur h
ip o
pe
n a
s you
low
er yo
ur ch
est to
wa
rd th
e fl
oo
r
3) R
etu
rn to
the
startin
g p
ositio
n a
nd
cha
ng
e le
gs o
n th
e n
ex
t
rep
etitio
n.
Le
g L
ifts (kn
ee
s be
nt o
r straig
ht) fro
m D
ip M
ac
hin
e o
r
Ha
ng
ing
Ab
sling
s:
1) S
tartin
g w
ith yo
ur le
gs h
an
gin
g, tig
hte
n yo
ur co
re a
nd
kee
p yo
ur
ba
ck straig
ht
2) W
ith k
ne
es b
en
t or fu
lly e
xte
nd
ed
(de
pe
nd
ing
on
stren
gth
), fle
x you
r
hip
s an
d lift yo
u k
ne
es o
r leg
s to 9
0 d
eg
ree
s
3) Lo
we
r the
leg
s slow
ly, with
con
trol b
ack to
the
startin
g p
ositio
n
• B
e su
re yo
u ke
ep
you
r sho
uld
er b
lad
es d
ow
n a
nd
ba
ck du
ring
this
exe
rcise. D
o n
ot a
llow
you
r sho
uld
ers to
com
e u
p to
wa
rd yo
ur e
ars.
Su
pin
e H
am
string
Stre
tch
:
1) L
ie o
n b
ack a
nd
with
bo
th le
gs stra
igh
t
2) L
ift on
e le
g u
p a
nd
ho
ld ca
lf or fo
ot
3) K
ee
p b
oth
leg
s ex
ten
de
d fu
lly. Dra
w th
e le
g o
ve
r up
tow
ard
the
he
ad
as fa
r as p
ossib
le
4) If u
na
ble
to ca
tch fo
ot, u
se b
elt a
rou
nd
foo
t the
con
ne
ct the
stretch
Se
ate
d H
am
string
Stre
tch
:
1) S
it with
bo
th le
gs e
xte
nd
ed
ou
t in fro
nt w
ith fe
et to
ge
the
r
2) R
ea
ch fo
rwa
rd to
wa
rd fe
et, ke
ep
ing
leg
s straig
ht
3) Fe
el stre
tch in
the
ba
ck of th
e le
gs a
nd
low
ba
ck. If u
na
ble
to re
ach
the
fee
t, use
a
tow
el a
rou
nd
bo
th fe
et
4) O
nce
ab
le to
ho
ld fe
et, b
en
d e
lbo
ws a
nd
dra
w to
rso to
wa
rd le
gs
Se
ate
d H
alf S
trad
dle
:
1) S
it with
bo
th le
gs to
ge
the
r straig
ht o
ut in
fron
t of b
od
y
2) B
en
d o
ne
kn
ee
an
d p
lace
the
sole
of th
e fo
ot o
n th
e in
ne
r thig
h
3) S
tretch
the
spin
e u
p a
nd
sligh
tly ro
tate
the
torso
ov
er th
e e
xte
nd
ed
leg
4) R
ea
ch fo
r the
ex
ten
de
d k
ne
e w
ith o
pp
osite
ha
nd
5) A
s fle
xibility
incre
ase
s, wa
lk the
ha
nd
s farth
er d
ow
n th
e rig
ht le
g to
wa
rd th
e o
utsid
e o
f the
foo
t to co
ntin
ue
the
stretch
Th
e sp
ine
rem
ain
s elo
ng
ate
d th
rou
gh
ou
t the
stretch
Ha
nd
Pre
ss
Fron
t Sp
lit
11
Sta
nd
ing
Ha
mstrin
g —
Su
pp
orte
d S
tretc
h:
1) S
tan
d fa
cing
a b
en
ch o
r cha
ir. Pla
ce h
ee
l on
cha
ir with
toe
s facin
g ce
iling
, hip
s squ
are
to fro
nd
an
d sta
nd
ing
foo
t facin
g stra
igh
t ah
ea
d.
2) B
oth
kn
ee
s are
straig
ht w
ith th
e fro
nt th
igh
mu
scle co
ntra
cted
, to p
rev
en
t the
kn
ee
from
lock
ing
.
3) K
ee
p sp
ine
ling
an
d lifte
d o
ff p
elv
is the
n le
an
forw
ard
. Bo
th sid
es o
f bu
ttocks sta
y e
ve
nly
pre
ssed
ba
ck as
torso
inclin
es fo
rwa
rd.
Fee
l a v
ery
stron
g stre
tch in
the
ba
ck of th
e to
p le
g.
Pro
gre
ss by
pla
cing
the
fron
t foo
t on
hig
he
r surfa
ces o
r pre
ssing
sole
of fo
ot in
to th
e w
all.
Hip
Fle
xo
r Stre
tch
:
1) S
tan
d w
ith o
n fo
ot 3
-4 fe
et in
fron
t of th
e o
the
r, ha
nd
s on
the
hip
s. Allo
w th
e b
ack h
ee
l to lift w
hile
kee
pin
g th
e to
es
po
intin
g stra
igh
t ah
ea
d.
2) D
raw
the
stom
ach
up
an
d in
the
n b
en
d th
e fro
nt k
ne
e
dire
ctly o
ve
r the
toe
s so th
e sh
in is v
ertica
l. Pre
ss the
ba
ck
leg
straig
ht a
nd
stretch
the
spin
e u
p w
hile
pre
ssing
the
hip
s
forw
ard
.
Feel the stretch
in fro
nt o
f the h
ip o
f the b
ack leg
.
Bu
tterfl
y:
1) B
eg
in in
sitting
strad
dle
with
leg
s in a
“V.” B
ring
sole
s of fe
et to
ge
the
r.
2) H
old
an
kle
s in th
e h
an
ds a
nd
pre
ss the
fore
arm
s do
wn
into
the
thig
hs
3) Le
an
forw
ard
kee
pin
g th
e h
ee
ls close
to th
e b
od
y.
Stra
dd
le-S
it:
1) S
it on
the
flo
or w
ith le
gs in
fron
t of b
od
y in
a “V
.” Th
e k
ne
es a
re p
resse
d to
the
flo
or
an
d th
e fe
et a
re a
ctive
ly fl
exe
d w
ith to
es p
oin
ted
up
to ce
iling
.
2) S
up
po
rt the
we
igh
t of th
e to
rso o
n th
e h
an
ds, p
rog
ress to
the
elb
ow
s.
3) H
old
for 6
0 se
con
ds, sh
ake
ou
t the
leg
s, the
n re
pe
at o
nce
.
Feel the stretch
on
the in
ner th
igh
s an
d h
am
string
s.
Ca
re sho
uld
be ta
ken to
ma
inta
in th
e low
er spin
e in a
leng
then
ed p
ositio
n to
avo
id o
ver stretch-
ing
the lu
mb
ar reg
ion
. Th
e na
vel is rota
ted fo
rwa
rd th
rou
gh
ou
t the stretch
.
Sp
lits:
1) S
tart in
a h
igh
kn
ee
ling
po
sition
with
on
e fo
ot fo
rwa
rd a
nd
ba
ck kn
ee
cap
facin
g
straig
ht d
ow
n in
to th
e fl
oo
r.
2) S
low
ly lo
we
r the
hip
s tow
ard
the
flo
or, to
es fa
cing
wa
ll an
d fre
e le
g b
eh
ind
an
d
turn
ed
ou
t.
3) L
ift torso
straig
ht u
p, tig
hte
n th
e a
bd
om
ina
l mu
scles a
nd
squ
are
the
hip
s to th
e fro
nt,
use
you
r ha
nd
s for su
pp
ort.
4) Yo
u m
ay
use
a b
lock a
s you
pro
gre
ss to lo
we
ring
all th
e w
ay
to th
e fl
oo
r.
Stra
dd
le
Sta
nd
ing
Sp
irals
12
Sin
gle
Le
g D
ea
d L
ift:
1) S
tart b
ala
nce
d o
n o
ne
leg
. Ma
inta
in slig
ht b
en
d o
f 10
-20
de
gre
es a
t
the
kn
ee
s an
d a
straig
ht sp
ine
thro
ug
ho
ut th
e e
xercise
.
2) T
igh
ten
core
(ab
s an
d lo
w b
ack) m
uscle
s an
d b
en
d fo
rwa
rd fro
m th
e
hip
join
t; lift bu
ttocks u
p a
nd
pre
ss che
st forw
ard
thro
ug
ho
ut d
ow
n
ph
ase
. Lift th
e fre
e le
g u
p a
nd
ba
ck into
a sp
iral p
ositio
n.
3) R
etu
rn to
stan
din
g b
y tig
hte
nin
g g
luts a
nd
ha
mstrin
gs, n
ot fro
m p
ull-
ing
on
the
ba
ck.
Th
is exe
rcise is to
be
com
ple
ted
by
ind
ivid
ua
ls with
ad
eq
ua
te h
am
-
string
fle
xibility
an
d co
re stre
ng
th.
Ad
d w
eig
ht (b
ar b
ell o
r du
mb
be
ll) on
ly w
he
n fo
rm is e
xcelle
nt a
nd
is sup
erv
ised
by
a co
nd
ition
ing
coa
ch.
Sta
nd
ing
Sp
iral S
tretc
h (fo
ot o
n w
all):
1) S
tan
d a
few
fee
t from
a w
all, b
en
d fo
rwa
rd a
nd
pu
t ha
nd
s on
the
flo
or a
nd
tip to
e o
n th
e w
all
2) L
ift torso
an
d a
rms to
spira
l, kee
pin
g to
e o
n th
e w
all fo
r ba
lan
ce.
Ho
ld a
few
seco
nd
s
3) S
traig
hte
n b
oth
leg
s fully, th
en
lift toe
UP
off
wa
ll by
usin
g b
utto
cks,
no
t by
be
nd
ing
kn
ee
or ju
tting
he
ad
forw
ard
.
4) H
old
fiv
e se
con
ds th
en
rep
ea
t with
sam
e sta
nd
ing
leg
a fe
w in
che
s
close
r to w
all. W
ork b
oth
side
s ev
en
ly, startin
g w
ith yo
ur tig
ht sid
e
Se
ate
d H
am
string
Stre
tch
:
1) S
it with
bo
th le
gs e
xte
nd
ed
ou
t in fro
nt w
ith fe
et to
ge
the
r
2) R
ea
ch fo
rwa
rd to
wa
rd fe
et, ke
ep
ing
leg
s straig
ht
3) Fe
el stre
tch in
the
ba
ck of th
e le
gs a
nd
low
ba
ck. If u
na
ble
to re
ach
the
fee
t, use
a to
we
l aro
un
d b
oth
fee
t
4) O
nce
ab
le to
ho
ld fe
et, b
en
d e
lbo
ws a
nd
dra
w to
rso to
wa
rd le
gs
Sta
nd
ing
Ha
mstrin
g S
tretc
h:
1) S
tan
d fa
cing
a w
all. P
lace
you
r ha
nd
s on
the
wa
ll with
elb
ow
s
be
nt a
t ab
ou
t 90
de
gre
es.
2) R
ou
nd
do
wn
an
d le
t the
wa
ll ho
ld yo
u a
s you
stretch
you
r
ha
mstrin
gs a
nd
ba
ck.
3) R
est yo
ur h
an
ds o
n th
e g
rou
nd
for su
pp
ort (u
se b
oo
ks or
blo
cks if the
flo
or ca
nn
ot b
e re
ach
ed
)
4) H
old
for 3
0 se
con
ds, ro
un
d u
p slo
wly
usin
g yo
ur b
utto
cks an
d
ab
do
min
als to
retu
rn to
stan
din
g.
Se
ate
d L
um
ba
r Stre
tch
:
Pe
rform
“Se
ate
d H
am
string
Stre
tch” w
ith k
ne
es slig
htly
be
nt w
ith a
rolle
r or su
pp
ort u
nd
er th
e k
ne
e a
nd
rou
nd
ing
the
ba
ck to stre
tch th
e lu
mb
ar sp
ine
.
Sta
nd
ing
Fo
rwa
rd B
en
d:
1) E
xha
le: B
en
d th
e sp
ine
forw
ard
an
d e
xte
nd
the
arm
s tow
ard
the
gro
un
d in
fron
t of th
e fe
et.
2) W
he
n th
e h
an
ds a
re co
mfo
rtab
ly re
sting
on
the
gro
un
d, re
ach
ba
ck of h
ee
ls.
3) B
en
d th
e k
ne
es a
nd
dra
w th
e h
ea
d to
wa
rd th
e sh
ins.
4) H
old
for 3
-5 b
rea
ths. R
ep
ea
t on
ce
Extra h
elp: If th
e fin
gers d
o n
ot rea
ch th
e flo
or, u
se sup
po
rt (stack o
f bo
oks o
r a step
) un
der th
e fin
gers to
preven
t exces-
sive strain
on
the lu
mb
ar sp
ine. Exten
d th
e knees.
Se
ate
d R
ea
ch
13
Ma
ke Yo
ur O
wn
Wo
rkou
t
14
W
he
n
you
e
xercise
yo
u
acce
ss tw
o
typ
es
of
en
erg
y
system
s: th
e
an
ae
rob
ic
system
a
nd
th
e
ae
rob
ic syste
m.
So
me
-
time
s the
ma
jority
of th
e e
ne
rgy
to ru
n
you
r mu
scles co
me
s from
on
e syste
m o
r
the
oth
er, b
ut in
fig
ure
ska
ting
a g
oo
d d
ea
l
of tim
e yo
u a
ccess b
oth
en
erg
y syste
ms
du
ring
train
ing
an
d co
mp
etitio
n. Fo
r tha
t
rea
son
, fig
ure
ska
ters a
re ca
teg
orize
d a
s
ae
rob
ic-an
ae
rob
ic ath
lete
s.
E
ve
ry sk
ate
r ha
s felt th
e u
nco
mfo
rtab
le
lactic a
cid b
urn
in th
e th
igh
s asso
ciate
d
with
hig
h-in
ten
sity sk
atin
g, su
ch a
s do
ing
a p
rog
ram
run
-thro
ug
h, d
urin
g fa
st po
we
r
strok
ing
drills o
r a “sp
rint” p
ortio
n o
f off
-
ice in
terv
al tra
inin
g. T
his b
urn
is asso
ci-
ate
d w
ith th
e a
na
ero
bic (w
itho
ut o
xyg
en
)
me
tab
olism
wh
en
you
r bo
dy
bre
aks d
ow
n
glu
cose
(carb
oh
ydra
tes) w
itho
ut o
xyg
en
.
It is no
t po
ssible
for yo
ur b
od
y to
ma
inta
in
this h
igh
eff
ort fo
r lon
g; th
ere
fore
this sys-
tem
is use
d fo
r sho
rt-du
ratio
n, h
igh
-inte
n-
sity e
xercise
s tha
t are
at o
r ne
ar yo
ur m
axi-
ma
l exe
rcise e
ffo
rt. With
ou
t ge
tting
too
tech
nica
l, me
tab
olic w
aste
pro
du
cts (such
as la
ctic acid
) accu
mu
late
in yo
ur w
ork
ing
mu
scle fa
ster th
an
you
r bo
dy
can
rem
ov
e
it du
ring
the
se h
igh
inte
nsity
bu
rsts of a
c-
tivity.
A
s th
e
lactic
acid
b
uild
s u
p
in
you
r
mu
scles, it co
ntrib
ute
s to p
rod
ucin
g th
e
fam
iliar fe
elin
gs o
f mu
scle p
ain
, bu
rnin
g
an
d fa
tigu
e. T
he
go
od
ne
ws is th
at in
terv
al
train
ing
incre
ase
s you
r tole
ran
ce fo
r this
bu
ild u
p o
f lactic a
cid, a
llow
ing
lon
ge
r pe
-
riod
s of h
igh
-inte
nsity
exe
rcise b
efo
re yo
u
fatig
ue
. Inte
rva
l train
ing
is an
esp
ecia
lly
imp
orta
nt co
mp
on
en
t of o
ff-ice
train
ing
to h
elp
you
r pro
gra
m ru
n-th
rou
gh
s on
the
ice.
S
ka
ters a
re a
lso fa
milia
r with
the
sen
-
satio
n o
f ska
ting
at a
n in
ten
sity tha
t can
be
ma
inta
ine
d fo
r the
wh
ole
sessio
n, su
ch
as w
ork
ing
on
cho
reo
gra
ph
y o
r spin
s, or
mo
ve
s in th
e fi
eld
. You
are
usin
g a
ero
bic
(with
ox
yge
n) m
eta
bo
lism w
he
n yo
u ca
n
ma
inta
in e
xercise
for lo
ng
pe
riod
s of tim
e
an
d a
re w
ork
ing
at a
low
to m
ed
ium
-lev
el
inte
nsity.
You
r a
ero
bic
en
erg
y p
ath
wa
y
use
s o
xyg
en
to
co
nv
ert
carb
oh
ydra
tes,
fats
an
d
pro
tein
s to
p
rod
uce
e
ne
rgy.
It
pro
vid
es th
e o
xyg
en
to m
uscle
from
the
blo
od
, wh
ich is m
ov
ed
thro
ug
h yo
ur b
od
y
as yo
ur h
ea
rt be
ats. Tra
inin
g yo
ur a
ero
bic
en
erg
y syste
m ca
n b
e th
ou
gh
t of a
s the
card
iov
ascu
lar/e
nd
ura
nce
e
xercise
p
or-
tion
of yo
ur tra
inin
g. T
his ty
pe
of e
xercise
imp
rov
es th
e stre
ng
th a
nd
effi
cien
cy o
f
the
he
art m
uscle
wh
ich in
crea
ses yo
ur to
l-
era
nce
for lo
ng
du
ratio
n e
xercise
.
TRA
ININ
G Y
OU
REN
ERG
Y SY
STEMB
y K
at A
rbo
ur
15
To e
licit a tra
inin
g e
ffe
ct, ae
rob
ic train
ing
ne
ed
s to b
e d
on
e co
nsiste
ntly
at a
n in
ten
sity o
f 75
-85
% o
f you
r ma
xima
l he
art ra
te (H
R
ma
x) for 2
0-6
0 m
inu
tes, se
ve
ral tim
es p
er w
ee
k. Fo
r be
st resu
lts, va
ry th
e m
eth
od
an
d ca
rdio
eq
uip
me
nt to
kee
p it in
tere
sting
an
d
to h
elp
pre
ve
nt o
ve
ruse
inju
ries. E
xam
ple
s of ca
rdio
ma
chin
e-b
ase
d tra
inin
g w
ou
ld b
e b
ike, tre
ad
mill (ru
n, o
r wa
lk up
hill a
t a 3
-5%
or g
rea
ter g
rad
e a
nd
qu
ick pa
ce), e
lliptica
l ma
chin
e, sw
imm
ing
, etc.
CA
RD
IO T
RA
ININ
G
Lev
el a
nd
Du
ratio
n
• P
re-p
re –
Pre
Juv
en
ile, 1
0 - 1
5 m
in
• Ju
ve
nile
- Inte
rme
dia
te, 1
5- 2
0 m
in
• N
ov
ice - Ju
nio
r, 20
- 30
min
• S
en
ior, 3
0 - 4
0 m
in
Th
is sho
uld
be
do
ne
1-3
da
ys p
er w
ee
k fo
r ma
ch
ine
-ba
sed
ca
rdio
- jog
gin
g, e
lliptic
al, b
ike
, etc.
Ple
ase
ke
ep
in m
ind
tha
t the
nu
mb
er o
f da
ys p
er w
ee
k d
ep
en
ds o
n se
aso
n
CA
RD
IO T
IPS
for M
ac
hin
e-B
ase
d T
rain
ing
• M
ain
tain
he
art ra
te a
bo
ve
75
% o
f you
r estim
ate
d m
ax h
ea
rt rate
, calcu
late
d b
y su
btra
cting
you
r ag
e fro
m 2
20
, for th
e d
ura
tion
of th
e ca
rdio
train
ing
• W
ithin
a ca
rdio
wo
rkou
t, alte
r the
inte
nsity
freq
ue
ntly
as if yo
u a
re ru
nn
ing
up
an
d d
ow
n a
serie
s of sh
ort h
ills
• In
crea
se th
e in
ten
sity b
y tu
rnin
g u
p th
e re
sistan
ce (le
ve
l) or ca
de
nce
(pe
da
l or ru
n fa
ster) fo
r 30
-60
sec, th
en
de
crea
se o
ne
or
bo
th fo
r the
sam
e a
mo
un
t of tim
e. R
ep
ea
t this 1
0-2
0 tim
es in
a w
orko
ut fo
r be
st resu
lts.
• Yo
u w
ill train
you
r bo
dy
mo
re sp
ecifi
cally
for th
e d
em
an
ds o
f ska
ting
, an
d yo
u w
ill bu
rn m
ore
calo
ries th
is wa
y th
an
if you
stay
at
the
sam
e in
ten
sity th
rou
gh
ou
t you
r wo
rkou
t!
• A
s alw
ays, yo
ur co
ach
an
d/o
r train
er sh
ou
ld h
elp
de
sign
you
r pro
gra
m a
nd
he
lp yo
u to
mo
nito
r you
r pro
gre
ss.
He
art R
ate
Ch
art
Inte
rva
l Tra
inin
g P
roto
cols:
Sh
ou
ld b
e d
on
e a
bo
ut 2
da
ys / we
ek (D
ays p
er w
ee
k ma
y v
ary
de
pe
nd
ing
on
wh
ere
you
are
in yo
ur se
aso
n!)
1
da
y / w
ee
k of Lo
ng
Sp
rints
1
da
y / w
ee
k of S
ho
rt Sp
rints
INT
ER
VA
L-S
PR
INT
TIP
S
• A
ltern
ate
SH
OR
T a
nd
LON
G In
terv
als e
ach
Inte
rva
l Se
ssion
, startin
g w
ith lo
ng
Inte
rva
ls ea
ch w
ee
k
• S
prin
ts are
a M
AX
IMA
L e
ffo
rt. I.e. yo
u w
an
t to a
ttem
pt to
rep
rod
uce
pro
gra
m-ru
n-th
rou
gh
inte
nsity
du
ring
you
r sprin
t.
• U
se ca
rdio
eq
uip
me
nt o
r set u
p a
gility
cou
rse w
ith co
ne
s, lad
de
rs, etc. T
he
re a
re m
an
y v
arie
ties yo
u ca
n u
se:
o
Ru
nn
ing
Sp
rints;
o
Ca
rdio
Eq
uip
me
nt - a
dd
ing
Ele
va
tion
an
d / o
r Re
sistan
ce;
o
Sp
inn
ing
Bike
s - stan
din
g o
r sea
ted
sprin
t ag
ain
st resista
nce
;
o
Bo
x Jum
ps; Lu
ng
e Ju
mp
s with
/with
ou
t ad
de
d w
eig
ht;
o
Sta
ir Ste
pp
ing
(Sp
rint u
p, w
alk d
ow
n);
o
Ca
rdio
Ste
p: U
p/U
p/D
ow
n/D
ow
n w
hile
curlin
g/p
ressin
g w
eig
hts
• A
lwa
ys take
at le
ast o
ne
da
y o
ff b
etw
ee
n in
terv
al tra
inin
g se
ssion
s
Ae
rob
ic - Ca
rdio
Train
ing
An
ae
rob
ic / Inte
rva
ls (ag
ility/p
lyom
etrics)
AG
E
MH
R
75
%
85
%
95
%
10
2
10
1
58
1
78
1
99
11
2
09
1
57
1
77
1
98
12
2
08
1
56
1
76
1
97
13
2
07
1
55
1
76
1
96
14
2
06
1
55
1
75
1
95
15
2
05
1
54
1
74
1
94
16
2
04
1
53
1
73
1
93
AG
E
MH
R
75
%
85
%
95
%
17
2
03
1
52
1
72
1
92
18
2
02
1
52
1
71
1
92
19
2
01
1
51
1
70
1
91
20
2
00
1
50
1
70
1
90
21
1
99
1
49
1
69
1
89
22
1
98
1
49
1
68
1
88
23
1
97
1
48
1
68
1
87
AG
E
MH
R
75
%
85
%
95
%
24
1
96
1
47
1
66
1
86
25
1
95
1
46
1
66
1
85
26
1
94
1
46
1
66
1
84
27
1
93
1
45
1
64
1
83
28
1
92
1
44
1
63
1
82
29
1
91
1
43
1
62
1
81
30
1
90
1
43
1
61
1
80
16
LO
NG
Inte
rva
l Sp
rints: H
igh
Inte
nsity
Tra
inin
g
• W
arm
up
for 5
-10
min
ute
s
o
Re
pe
at 3
sets o
f 60
sec m
ax-e
ffo
rt sprin
ts, follo
we
d b
y a
30
sec w
alk
ing
reco
ve
ry (w
ritten
“60
:30
”)
o
If you
are
do
ing
the
se a
t the
corre
ct inte
nsity, a
t the
en
d o
f you
r third
sprin
t, you
sho
uld
fee
l tha
t you
cou
ld n
ot p
roce
ed
to a
fou
rth rig
ht n
ow
• R
eco
ve
r for a
dd
ition
al 3
min
ute
s at a
wa
lkin
g (o
r eq
uiv
ale
nt) in
ten
sity
o
Re
pe
at 3
sets o
f 60
:30
sprin
t:reco
ve
ry in
terv
als
o
If you
are
do
ing
the
se a
t the
corre
ct inte
nsity, a
t the
en
d o
f you
r third
sprin
t, you
sho
uld
fee
l tha
t you
cou
ld n
ot p
roce
ed
to a
fou
rth rig
ht n
ow
• R
eco
ve
r for a
dd
ition
al 3
min
ute
s at a
wa
lkin
g in
ten
sity
o R
ep
ea
t 3 se
ts of 6
0:3
0 S
prin
t:Re
cov
ery
Inte
rva
ls
o
If you
are
do
ing
the
se a
t the
corre
ct inte
nsity, a
t the
en
d o
f you
r third
sprin
t, you
sho
uld
fee
l tha
t you
cou
ld n
ot p
roce
ed
to a
fou
rth rig
ht n
ow
• R
eco
ve
r for a
dd
ition
al 3
min
ute
s at w
alk
ing
” inte
nsity
• C
oo
l do
wn
for 5
min
ute
s the
n d
o yo
ur n
orm
al w
arm
-do
wn
stretch
es
(Tota
l of 9
Ve
ry H
igh
Inte
nsity
60
seco
nd
inte
rva
ls pe
r wo
rkou
t)
SH
OR
T In
terv
al S
prin
ts: Ve
ry H
igh
Inte
nsity
Tra
inin
g (A
LL
-OU
T M
ax
Eff
ort fo
r 20
sec
bu
rst)
• W
arm
up
for 5
-10
min
ute
s
o R
ep
ea
t 3 se
ts of 2
0 se
con
d m
axim
al-e
ffo
rt sprin
ts, follo
we
d b
y a
20
sec w
alk
ing
(or e
qu
iva
len
t inte
nsity
) reco
ve
ry (w
ritten
“20
:20
”)
o
If you
are
do
ing
the
se a
t the
corre
ct inte
nsity, a
t the
en
d o
f you
r third
sprin
t, you
sho
uld
fee
l tha
t you
cou
ld n
ot p
roce
ed
to a
fou
rth rig
ht n
ow
• R
eco
ve
r for a
dd
ition
al 3
min
ute
s at w
alk
ing
inte
nsity
o R
ep
ea
t 3 se
ts of 2
0:2
0 S
prin
t:Re
cov
ery
Inte
rva
ls
o
If you
are
do
ing
the
se a
t the
corre
ct inte
nsity, a
t the
en
d o
f you
r third
sprin
t, you
sho
uld
fee
l tha
t you
cou
ld n
ot p
roce
ed
to a
fou
rth rig
ht n
ow
• R
eco
ve
r for a
dd
ition
al 3
min
ute
s at w
alk
ing
inte
nsity
o R
ep
ea
t 3 se
ts of 2
0:2
0 S
prin
t:Re
cov
ery
Inte
rva
ls
o
If you
are
do
ing
the
se a
t the
corre
ct inte
nsity, a
t the
en
d o
f you
r third
sprin
t, you
sho
uld
fee
l tha
t you
cou
ld n
ot p
roce
ed
to a
fou
rth rig
ht n
ow
• R
eco
ve
r for a
dd
ition
al 3
min
ute
s at “w
alk
ing
” inte
nsity
• C
oo
l do
wn
for 5
min
ute
s the
n stre
tch
(Tota
l of 9
Ve
ry H
igh
Inte
nsity
20
seco
nd
inte
rva
ls pe
r wo
rkou
t)
INT
ER
VA
L-S
PR
INT
TIP
S
• W
ith in
crea
sed
con
ditio
nin
g, yo
u w
ill be
ab
le to
ma
inta
in a
hig
h e
xercise
inte
nsity
is with
ou
t incre
ase
d e
ffo
rt on
you
r pa
rt.
o T
he
ov
erlo
ad
of sp
ecifi
c mu
scles m
ake
s the
m b
ette
r ab
le to
clea
r lactic a
cid d
urin
g e
xercise
. A re
sult o
f an
ae
rob
ic train
ing
is
imp
rov
ed
pe
rform
an
ce.
• T
he
he
art ra
te a
t the
en
d o
f the
inte
rva
l sho
uld
be
in b
etw
ee
n 8
5%
- 10
0%
of yo
ur e
stima
ted
or m
ea
sure
d m
axim
al h
ea
rt rate
.
o
For m
ost a
ccura
te re
sults, ta
ke yo
ur p
ulse
imm
ed
iate
ly, with
in 5
seco
nd
s afte
r fin
ishin
g th
e in
terv
al.
o
He
art ra
te m
on
itors a
re a
n e
xcelle
nt tra
inin
g to
ol to
ob
jectiv
ely
fam
iliarize
ska
ters w
ith h
igh
inte
nsity
exe
rcise, a
nd
ap
pro
pri-
ate
targ
et h
ea
rt rate
s. Use
the
m if th
ey
are
av
aila
ble
.
• S
tart in
terv
al tra
inin
g b
y th
e m
idd
le o
f the
La
te O
ff S
ea
son
, aro
un
d m
id-A
pril
• A
ltern
ate
SH
OR
T a
nd
LON
G In
terv
als e
ach
Inte
rva
l Se
ssion
, startin
g w
ith Lo
ng
Inte
rva
ls ea
ch w
ee
k
• S
prin
ts are
a M
AX
IMA
L e
ffo
rt. Atte
mp
t to re
pro
du
ce p
rog
ram
-run
-thro
ug
h in
ten
sity
• U
se ca
rdio
eq
uip
me
nt o
r set u
p a
gility
cou
rse w
ith co
ne
s, lad
de
rs, etc
• A
lwa
ys take
at le
ast o
ne
da
y o
ff b
etw
ee
n in
terv
al tra
inin
g se
ssion
s
• T
he
we
ek b
efo
re yo
u a
re g
oin
g to
a co
mp
etitio
n, d
ecre
ase
you
r inte
rva
l train
ing
to 1
-2 X
’s pe
r we
ek
.
Inte
rva
l train
ing
is be
st acco
mp
lishe
d b
y co
mb
inin
g b
od
y w
eig
ht e
xercise
s (lun
ge
s, jum
ps, p
ush
up
s, pu
ll up
s) an
d q
uick
ne
ss drills
inclu
din
g ste
pp
ing
up
an
d d
ow
n fro
m a
bo
x, jum
pin
g ro
pe
or a
gility
drills. S
tatio
na
ry a
ero
bic e
qu
ipm
en
t (bike
, trea
dm
ill, stair
step
pe
r, ellip
tical tra
ine
rs) are
also
inco
rpo
rate
d in
to th
e in
terv
als if th
ey
are
av
aila
ble
. Th
e a
na
ero
bic re
qu
irem
en
ts of a
pro
gra
m
run
-thro
ug
h (th
e sk
ate
ma
inta
ins a
ne
arly
ma
xima
l he
art ra
te fo
r the
du
ratio
n o
f the
pro
gra
m) ca
n b
e m
atch
ed
by
an
y o
f the
ab
ov
e tra
inin
g m
eth
od
s. Th
e a
thle
te in
crea
ses co
nd
ition
ing
by
gra
du
ally
incre
asin
g th
e d
ura
tion
(len
gth
of in
terv
al) a
nd
fre-
qu
en
cy (in
terv
als p
er se
ssion
an
d w
orko
uts p
er w
ee
k) of in
terv
al tra
inin
g se
ssion
s. Inte
rva
l train
ing
pe
rform
ed
at th
e rig
ht tra
inin
g
inte
nsity
can
imp
rov
e th
e p
ow
er a
nd
stam
ina
of th
e sk
ate
r.
17
SA
MP
LE
SE
AS
ON
AL
SC
HE
DU
LE
18
U.S
. Figu
re S
ka
ting
wo
uld
like to
ack
no
wle
dg
e
the
eff
orts o
f its Sp
orts S
cien
ces a
nd
Me
dicin
e C
om
mitte
e, p
articu
larly
Dr. K
at A
rbo
ur
an
d V
ice C
ha
ir Jud
y H
olm
es fo
r the
ir con
tribu
tion
in th
e a
uth
orin
g a
nd
org
an
izatio
n o
f this g
uid
e.
Th
an
k you
!
All p
ho
tos b
y Peter Z
ap
alo
