The move: Wall sits
Three reasons to do it now:
• They'll help you play harder and longer:"With your muscles contracted throughout the entire move -- try staying for a full minute -- wall sits build strength and endurance in your legs," said espnW columnist Amy Dixon, an exercise physiologist and group fitness manager for Equinox in Santa Monica, Calif. "Endurance is the base of all fitness. You need endurance before you can develop agility, speed and power."
• To learn good squatting form: With your back against the wall, you're forced to sit into your heels rather than the toes -- a common mistake while squatting. "When your weight is too far forward you don't load the glutes enough and strain the knees," Dixon said. "Learning to squat properly makes the move more challenging and also more effective."
• They'll add spring in sports: "The isometric nature of the exercise helps you increase your ability to hold an athletic ready position before you need to explode to spike a volleyball or fight for a rebound on the offensive boards," Dixon said.