Spring is on the way, though in North Carolina we never know for sure. Sometimes Spring arrives in February; sometimes it snows in April.

In my younger days, I found myself moving from one sport to another as the seasons changed. From basketball to tennis was one of those transitions. Training for an upcoming sport is important for our success. Functional fitness is the key. Bodybuilding is of a lesser importance, though strength building applies to either.

This post will speak of training for these spring sports – tennis, golf and baseball.



  • Jog or skip rope for 5-10 minutes to warm up muscles and increase heart rate.
  • Do dynamic stretching on the lower body, core and shoulders – arm circles, shoulder rolls, leg swings

Strength and power:

  • Medicine ball throws. Do overhead throws, chest passes and rotational throws to simulate tennis movement
  • Resistance band exercises. Try lateral band walks, external rotations and rows to strengthen the muscles involved in tennis strokes and movements

Agility and footwork:

  • Drill with footwork patterns specific to tennis, such as ladder drills, cone drills and plyometric exercises for agility and quickness on the court

Skill practice:

  • Practice ground strokes, serves, volleys and footwork. Work on consistency, accuracy and power.

Match simulation:

  • Play practice matches or points to simulate real match situations and to improve decision-making under pressure


Flexibility and mobility:

  • Golf requires a full range of motion in the shoulders, hips and spine. Stretching and mobility exercises are needed to improve flexibility and prevent injuries

Strength training:

  • It’s important to build strength in the core, back, shoulders and legs. Exercise like deadlifts, rows, planks and lunges can improve power and stability in the golf swing.

Golf specific drills:

  • Golfers need to practice swinging drills that focus on tempo, balance and club control in the golf swing.

Short game practice:

  • We need to spend time practicing putting, chipping and pitching.

Course management:

  • It’s important to learn to strategize and make smart decisions on the course. This includes club selection, green reading and risk management.


Strength and power:

  • Baseball requires explosive movements, like throwing, hitting and running. Helpful strength building exercises are squats, deadlifts and bench presses.

Speed and agility:

  • Drills to improve speed, agility and reaction time include cone drills, ladder drills and sprint intervals.

Skill development:

  • Throwing, catching, fielding and batting should be practiced regularly. Each skill can be broken down into specific drills to improve technique.

Endurance training:

  • Baseball games can be long and physically demanding. It’s important to include cardiovascular exercises such as running, cycling or swimming to maximize endurance and stamina.

Mental preparation:

  • We can develop mental toughness and focus through visualization, meditation and relaxation techniques. Baseball often requires players to perform under pressure, so mental preparation is crucial.


I am an Amazon customer and associate, able to use their relevant links in my articles. I may earn from activity on the links, though all prices are the same. Each link will show complete product details, pictures, prices and other suggestions for similar or complementary choices.

Large medicine ball for workouts, slamming

Lateral resistance bands, for use in tennis training

Agility ladder, for tennis and other sports training

Agility cones

Plyometric jump box

Jump ropes


I am also a customer and associate of Dick’s Sporting Goods, the largest sporting goods dealer in the United States. I have always purchased athletic equipment from this company – tennis and golf equipment most recently, as well as workout equipment and sportswear.

As an associate, I may earn commissions from sales generated by my link. I have a permanent link for DSG at the side of my website.

Here is the simple process to order Online:

  • Click on the red link at the side
  • You will see the question “What are you looking for?”
  • Proceed from there and look for specials


Whatever the sport, it is important to tailor individual training routines to our individual goals and needs. Also, we need to include rest and recovery time to prevent overtraining and injury. Working with a coach or trainer can help us to get a personalized program.

I can well remember my college tennis coach spending hours with me on strokes and strategy – even filming my strokes. His expertise was invaluable.

Spring sports are fun! We can get outside and enjoy ourselves whether we are playing or spectating.

Please leave me any comments or questions in the “Comments” section below. Or email me, richard@myworkoutathome.com.

Let’s stay active!


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