The move: Tuck jumps
Three reasons to do it now
• It's a bona fide bone builder: Plyometric exercises like this one stress your frame, but as your bones rebuild, they come back stronger. Doing just 10 jumps per day, three days per week can help increase bone mineral density in the lumbar spine and hips, which can help ward off osteoporosis as you age, a study in the Journal of Applied Physiology reports.
• You'll be one step closer to that personal record: The high-impact move boosts power and strength in your lower body. The result: Kill it at your next race. A University of Nebraska study found that runners who added vertical jumps to their training clocked faster 10k times.
• Your knees will thank you: Attention basketball players, skiers and tennis players: "Tuck jumps help athletes learn proper landing techniques -- softly, with bent knees -- to reduce the risk of injury any time their feet leave the ground," said Craig Ballantyne, C.S.C.S., author of Turbulence Training.