Winter is finally behind us, and with longer days and warmer weather ahead, there’s no better time to shake off the cold and jump into an active routine. In fact, 73% of people feel that spring is a season of change, leaving them feeling fresh (43%) and motivated (35%) to embrace new routines.
Whether you’ve been maintaining your fitness indoors or you’re ready to restart after a winter slump, spring is the perfect season to refresh your training and set new goals.
Why Spring is the Best Time to Get Moving
As temperatures rise, so does motivation. There’s just something about the fresh air, extra daylight, and the energy that comes with a new season that makes getting active easier and more enjoyable. But aside from the seasonal boost, there are real benefits to ramping up your fitness in the spring:
More Outdoor Training Options
Goodbye, treadmill and indoor training. Hello, parks, trails, and open spaces.
Natural Energy Boost
Sunlight exposure increases serotonin levels, helping improve mood and motivation. This aligns with findings that 71% of respondents pay more attention to their mental health as the weather warms up in spring.
Easier to Build Consistency
Starting a routine now makes it easier to stick with it into summer and beyond.
Improved Recovery
Warmer temperatures allow for better circulation and muscle flexibility, reducing stiffness and injury risk.
These four drills are designed to improve agility, endurance, strength, and coordination - helping you shake off winter and embrace an active spring.
Press or Jump: Build Strength for the Season Ahead
Spring training starts with the basics - building foundational strength and explosive power to prepare for all the activities ahead. Press or Jump is the perfect drill to activate upper body strength while training fast, powerful movements.
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Set up three Pods in a triangle formation.
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Sprint to the lit Pod and perform the assigned movement based on color.
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1st Color: Drop down for three press-ups (push-ups).
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2nd Color: Power up with three squat jumps.
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Return to the center and scan for the next Pod light-up.
Why It’s Perfect for Spring Training
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Activates upper and lower body power for outdoor workouts.
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Builds strength and endurance to tackle more intense routines.
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Gets you back into movement mode after winter hibernation.
Shuttle Run Surprise 6: Boost Agility & Speed
Warmer weather means more time outside - whether that’s running, playing sports, or just being more active. Shuttle Run Surprise 6 helps you regain speed and agility so you’re ready for anything.
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Set up Pods in a straight line with a Home Base Pod at the start.
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When a Pod lights up, sprint to tap it, then return to home base.
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Keep scanning, sprinting, and reacting until the drill ends.
Why It’s Perfect for Spring Training
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Enhances quick directional changes for outdoor runs and sports.
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Improves reaction speed to unpredictable movements.
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Builds cardio endurance, so you’re ready for longer sessions in the sun.
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Research indicates that spring sees a statistically significant increase in daily steps compared to autumn and winter.
Speed Box: Train for Faster, More Dynamic Moves
If winter slowed you down, Speed Box is here to bring back the quickness. This drill focuses on foot speed, reaction time, and endurance, helping you move faster and sharper in every workout.
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Set up four Pods in a large square, with one in the center.
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When the drill starts, run as fast as possible to tap out all five Pods.
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Rest for 20 seconds, then repeat for three rounds and track your best time.
Why It’s Perfect for Spring Training
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Sharpens quick movements for better agility on the field or track.
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Strengthens cardio endurance, so you can train longer and harder.
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Helps improve coordination and reaction time as you ramp up activity.
Power Jump Challenge: Activate Your Legs & Core
With winter’s stiffness fading, it’s time to fire up your legs and core for more dynamic movements. Power Jump Challenge focuses on explosive lower-body strength, improving coordination, and enhancing vertical power.
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Hang three Pods above a rig or pull-up bar.
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Shuffle to the lit Pod, squat low, then jump to tap it out.
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Land softly, reset, and scan for the next Pod.
Why It’s Perfect for Spring Training
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Reawakens leg strength and coordination for outdoor workouts.
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Enhances explosive power, ideal for sprinting, jumping, and sports.
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Prepares you for higher-intensity activities, from hiking to beach workouts.
Spring is Here - Time to Get Moving
With the warmer months ahead, there’s no better time to restart, refresh, and level up your training. 66% of people work out more often during spring, making it a prime time to kickstart your fitness journey.
Whether you’re focusing on strength, speed, agility, or endurance, these drills will help you transition from winter mode to full-on spring fitness.
By incorporating structured, high-energy drills into your routine, you can make the most of the season and build momentum for an active year ahead.
