Hot Winter Workouts Get You In Shape for Spring

As the cold weather drives us to working out indoors, it's more important than ever to have a smart cross-training routine. Start the spring season better then when you left it in the fall by using this sport by sport workout strategy!

Biking: Of course you will want to take at least two spin classes a week to keep up your cardiovascular thresholds, but you should also mix in yoga and upper body strength training. The yoga will help your balance which can only improve your performance on the road and the upper body strength is something that's easy to miss during the season. A strong upper body can help with hill climbs and fatigue. You could use free weights, a gym circuit or even push ups are a good place to start.

Volleyball: There is indoor volleyball, but that's just not as much fun as playing on the sand, is it? You won't need two weeks to get your sand legs under you if you do some weight training and plyometric work in the off-season. Practice jumping and landing on a BOSU with the round side up. Once you get the hang of it try the move with the round side down. It's much harder than it looks! This progression of jumps will really strengthen your legs and improve your balance immediately which will make landing on the uneven surface of a sand court that much easier in the spring. For weight training go for your lats (the big muscles in your back) and your shoulder muscles. Use a circuit in the gym or some simple upper body free weight moves. Strengthening these areas will improve your reach, serve and your ability to spike.

Softball: It's all about core strength and side-to-side training in the off-season. There is so much rotation in softball and almost all of it in the same direction. A Pilates mat class will go a long way to having you game ready in the spring. The moves emphasize the abdominals, including the obliques, which you need for balanced rotation. Also, work on the inner and outer thighs through strength training. You can use the circuit machines on the gym or tie a band around your ankles and move laterally back and forth across your living room. By strengthening your inner/outer thighs you'll be able to move fast sideways to get those stray balls as they come at you.

Golf: While you're waiting for the greens to thaw, I also recommend going for Pilates. If it's good enough for Tiger Woods (and about half of the top 10 PGA players), it's good enough for you. If you can afford it, take the equipment classes for even more fine tuning of shoulder movement and rotation, both will help you immensely in the spring with your drive. There are Pilates pros out there who only focus on golfers, a simple Google search will turn one up in your area. If you train with one of these guys you can add as much as 50 yards to your drive in the off-season. Really.

Runners: Treadmill running is sooo boring and it can actually mess with your stride when you're back on the road next spring. Instead, try to get at least one run a week outside on a less snowy day, and cross-train with other forms of cardio like the elliptical or arc trainers. I also recommend group exercise classes like Zumba or Nia. The classes are fun, danceable and will help with your inner/outer thigh strength which you're probably neglecting. While your at it, do a simple circuit training in the gym to work out your upper body. If you're a home exerciser, try about 10 to 12 weight training moves for your whole body so you can strengthen and tone everywhere. By resting your running muscles in the off-season, keeping your cardiovascular thresholds high and strengthening your whole body, you're priming yourself for a personal best in the spring.

Also be sure to check out this great article on how to stay motivated to run in the winter.