Speed Training in Sand


So you found a nice beach within walking distance of your training facility and decide to incorporate some sand based speed training. Sand based “speed training" is an oxymoron. It's like saying: “I'm going to increase my vertical jump by running a mile every day.”

It just doesn't make sense...

During any type of athletic movement, the goal is to be is efficient. That means you can't afford to waste precious energy during any of the three phases of movement (eccentric, amortization, concentric). Sand based “speed training” leads to a delayed amortization phase, which is another way of saying you are prolonging the pause between downward and upward movement. To be explosive, you need to LIMIT the time between downward and upward movement. So why would you implement a training modality that prolongs such a crucial part of explosive ability? Most responses involve phrases like "It's hard work" and "It's worked for all my guys so far". Well, if it's hard work, then classify it as conditioning, not speed work. Also, how do you know it's the sand training that helped dropped your guys sprint times and not an increase in relative strength from all the Olympic lifting you did?

If you truly believe in sand based “speed training”, collect some unbiased data on how sand training can increase explosive ability. It would be great to see...