5 Day Workout Plan: Getting Ready For Spring Sports

COVID cut your season short - make it count by making it the strongest season you've ever had!


Get stronger, faster, and ready to step onto the fields, on the track, in the boats, and on the courts in April. Our Athletic Trainers have created a 5-day plan using workouts from the Performance FIT Series in partnership with Brown University Athletics that requires little equipment and can be done in the comfort of your own backyard.


The week’s progression includes upper body, mobility, core, and lower body strengthening for a full-body workout. Add some sport-specific skills and drills suggested by your coaches, a 20-minute run, and a cool-down for a productive session. Make sure to start each day of the week with Dr. Bobby Datillo's warmup video.

Day 1: Upper Body Strengthening

Follow Dr. Bobby Dattilo’s direction to improve your overall upper body strength in preparation for lacrosse, baseball, softball, tennis, and crew.

  • Lacrosse: Follow it up with some stick work!

  • Baseball/Softball: Grab a teammate and your glove! Practice a long-toss progression drill.

  • Crew: Jump on that erg!

  • Tennis: Practice your serve toss!

Prone T’s, Y's, and I’s are great for tennis players to keep their posterior shoulders strong for skills like serving overhead. Great for lacrosse, baseball, and softball athletes as well!

Rowers/swimmers should try the dynamic scapular stability exercise. This will challenge the swimmer to keep their shoulder blades stable while moving through ranges of motion like their swimming strokes.


Day 2: Mobility

All you need is an exercise mat for this 18-minute workout with Dr. Danielle Moreau.


All sports: Following Dr. Moreau’s workout, head outside in your neighborhood for a 20-minute run/jog and cool-down stretching routine.





CARS for the shoulder are a great exercise for softball, baseball, and lacrosse players to open up their shoulders. Players can use this as a warm-up exercise before getting into their throwing progressions or shooting drills for lacrosse. Softball and baseball catchers should use CARS for the hips to loosen their hips and maintain a squat position behind the plate.


Day 3: Core Foundations

You're about halfway there! Get into it with this 28-minute core-focused workout. Core strength is beneficial to any athlete as most of your movements come through the core.

  • Lacrosse: Follow it up with some “wall ball”!

  • Baseball/Softball: Work on your hitting mechanics with a soft toss hitting drill. Ask a teammate to join you!

  • Crew: Jump on that erg!

  • Tennis: Grab a teammate and practice the volley-to-volley drill!


Core workouts are vital for all sports. The core is the link between the upper body and lower body, allowing forces to be generated for motions such as pitching, shooting a lacrosse ball, or hitting a tennis ball over the net with velocity. The opposite toe touch exercise works the oblique muscle which activates during those rotational movements.


Day 4: Mobility

Grab your exercise mat and foam roller, if you have one, for this 12-minute mobility workout.


All sports: Following Dr. Dattilo’s workout, head outside in your neighborhood for a 20-minute run/jog and cool-down stretching routine.





Volleyball players use a lot of overhead movement patterns, from blocking and serving to setting and hitting. An athlete that is lacking mobility in the thoracic spine could develop shoulder pain. Thoracic extension on the foam roller will help to keep the spine from stiffening, adding rotation to the movement to access different areas that may be stiff or hypomobile.


Golf is a sport that requires a lot of movement through the thoracic and lumbar spine. Golfers should incorporate the "thread the needle" mobility exercise and thoracic extension exercises to ensure they maintain mobility throughout their spine.


Day 5: Lower Extremity Foundations

Dr. Danielle Moreau leads a lower extremity strengthening and plyometric workout. Get those legs stronger for running, jumping, and rowing!

  • Lacrosse: Follow it up with some stick work!

  • Baseball/Softball: Grab a teammate and your glove!

  • Crew: Jump on that erg!

  • Tennis: Hit solo off a wall!




Tennis players should challenge themselves with the lateral jump series as it involves a lot of side-to-side movement to get back and forth across the court. These explosive movements will benefit their game, whereas softball and baseball should focus on long sprints to help them accelerate on the base paths or chasing down a ball. Lacrosse should incorporate cutting in short bursts of speed for dynamic short bursts of speed to prepare for defenders and attackers.


We’re here to help. Reach out to your athletic trainer if you have any concerns or questions as you perform the exercises in the Performance Fit Series.