Working out on sand is a fantastic way to cross train for all athletes of any discipline. Sand is a unstable surface and will assist in your body finding balance as you adjust with each step. The unstableness is great for gaining strength and power which starts at the pelvic area - the strongest point of your body.Get yourself to the beach or a sand volleyball pit where there is some deep soft sand. Set up two sand workouts with plastic colored cones, cups, milk cartons, whatever is available.
1st sand station: Place the cones in a square. The cones need to be 20 feet apart from eachother (4 cones makes the square). After you are warmed up properly, sprint to each cone and come to an abrupt stop at each one. Hold your stopped pose at each cone for 2 seconds and take off to the next one. Starting and stopping can be very demanding on your cardiovascular training which is what your heart can take and also thrive on. Do 4 sets of squares at this station.
2nd sand station: Set up 2 lines of 4 cones 2-3 yards apart so they emulate the formation below. Move laterally with your body around the outside of each cone. Keep your body erect with your eyes focused forward. Stick your butt out there as if you were squatting. Make your quads and hamstrings work..get them parallel with the ground. 4 sets at this station. Focus on form not speed. Again, stick your butt out and make your legs do work.
--Get creative and vary the cone formations
--Increase the difficulty as you feel fit
--Wear a weighted vest if you feel brawny
Shock your body and do these workouts on
sand. Low impact, great for the muscles in your
feet and a fun way to mix up your workouts.
Do work on sand like this dude! Get after it.
DB
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