Spring is the time of the year when those of us who have been cooped up inside, watching the snow and cold weather, are eager to get outside. Spring sports arrive more quickly than we expect, and our winter bodies may protest the physical demands we put on them.

Avoid injury and improve your spring sports performance by getting your body ready before you go all out. Here are my top ten tips to get in shape for spring sports:

10. Work on your swing

Before you hit the golf course, work on getting your swing back. Buy a bucket of balls and get a great shoulder workout, too! Make certain that your clubs are in prime condition too, check your iron and wood grips, adjust the weights and make certain the shafts are in good shape.

9. Join a running club

Get ready for your race by joining a running club. Great motivation and meet new people! Show up in new running shoes and clothing in great Spring colors to pump up your attitude.

8. Go for a ride

Whether just on the weekends, or part of your weekday commute: utilize your bike as much as possible. It’ll build up your cardio, strengthen your legs, and burn calories.

7. Take up yoga

Whatever sport you’re getting ready for, yoga will increase flexibility, and body strength, and help you stay focused.

6. Hit the cages

Grab a handful of quarters and start swinging! Perfect for working on your hand-eye coordination and timing before getting in the game.

5. Grill healthy food

Take advantage of the nice weather and get out of the grill! Grilling is a healthy and easy alternative to cooking most of your meals.

4. Partner up

Enlist a friend to make your workouts fun or even for a little friendly competition. You’re more likely to stick it out if you have someone to train with.

3. Put a fight

Try taking boxing, kickboxing, or other forms of fight training classes. Not only will you get in great shape, but you’ll learn some self-defense.

2. Work with a trainer

Hire a pro to help you with general conditioning or sports-specific training. Look for someone who specializes in whatever your chosen sport.

1. Eat fresh

The most important thing is nutrition. Make certain to get plenty of protein, and load up on fruits and veggies. If you don’t have time to cook right for yourself, sign up for one of the healthy food plans that deliver daily and indulge in a “personal chef” for your shape-up season. Good nutrition will keep your body performing at the top of its game.