3 Drills for Training Speed and Agility in the Sand | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

3 Drills for Training Speed and Agility in the Sand

July 29, 2012

Must See Speed Videos

Sand is a great training tool for improving speed and agility. It provides resistance that challenges your muscles, helping to make you faster and more explosive. The constant shifting under your feet engages small stabilizer muscles that improve balance and reduce the risk of injury. Plus, sand training gives you an excuse to work out in the great outdoors.

Below you will find three sand training drills that will improve your speed and agility. You can perform them on the beach, a sand volleyball court or a long-jump pit. A sandbox might be too small. Perform these drills once or twice a week during your speed workouts.

Sand Training

Sand Agility Training

 

Start, Stop and Start

In sports, you rarely run long distances in a straight line. As its name suggests, this drill teaches you to start, stop and start again as quickly and efficiently as possible to simulate actual gameplay.

  • Place three cones five to 10 yards apart in a straight line
  • Assume starting stance at cone one
  • Sprint to and stop at cone two; slow down with small chopping steps and push hips back
  • Sprint to cone three

Sets/Reps: 3-5xdrill

When you are comfortable with this drill, remove the middle cone. Have a partner call out when to start and stop to simulate the unpredictability of live competition.

Shuffle, Turn and Sprint

Shuffling is a transitional movement. It's not something that you perform for an extended period of time on the field. This drill improves this aspect of your game by teaching you to transition from a shuffle to a sprint.

  • Place three cones five to 10 yards apart in a straight line
  • Assume athletic stance facing side of cone one
  • Shuffle right to cone two
  • Pivot on left foot to turn body toward cone three
  • Sprint to cone three
  • Perform drill in opposite direction

Sets/Reps: 3-5xdrill

Once you are comfortable with this drill, get a partner to throw a ball ahead of you as you turn out of your shuffle, and strive to catch it. This will help to focus your sprinting efforts and make you faster.

Backpedal, Turn and Sprint

This drill teaches you how to backpedal and change direction into a sprint. Similar to the shuffle, backpedaling is a transitional movement, but it's still an essential part of your game.

  • Place three cones five to 10 yards apart in a straight line
  • Assume athletic stance facing away from cone one
  • Backpedal to cone two
  • Pivot 180 degrees on left foot to face cone three
  • Sprint to cone three
  • Perform set in opposite direction

Sets/Reps: 3-5xdrill

Again, once you are comfortable with this drill, get a partner to throw a ball ahead of you as you turn at cone two, and strive to catch it. This will help to focus your sprinting efforts and make you faster.

John Cissik
- John M. Cissik is the president of Human Performance Services, LLC, which helps athletes solve their strength and conditioning problems. He has worked with athletes...
John Cissik
- John M. Cissik is the president of Human Performance Services, LLC, which helps athletes solve their strength and conditioning problems. He has worked with athletes...
Must See
NFL Wide Receiver Randall Cobb Outworks Everyone
Views: 24,741,326
Why NFL Wide Receiver DeSean Jackson Counts His Blessings
Views: 3,291,140
Antonio Brown Juggles 3 Footballs
Views: 1,168,068

Featured Videos

James Harden on Becoming a Franchise Player Views: 72,991
Path to the Pros 2015: Devin Smith Views: 29,436
Blake Griffin Interview and Cover Shoot Views: 574,276
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Dwight Howard Stays in the Gym All Night
Views: 3,902,816
Two-Ball Dribbling Drill With John Wall
Views: 3,359,811
Colby Lewis's Four-Seam Fastball Technique
Views: 5,011,582
Drew Brees Will Not Be Denied
Views: 7,872,125
Dwight Howard Stays in the Gym All Night
Views: 3,902,816

Load More
More Cool Stuff You'll Like

Sprint Faster With Speed Demons

One of the most important but neglected muscles in sprinting to increase your speed is the iliopsoas muscle, commonly known as the hip flexors, although...

Build Strength for Baseball and Softball Speed

ZSeries 10-Minute Workouts: The Treadmill Challenge

Get the Most Out of Foam Rolling

Stability Training Can Improve Your Agility and Range of Motion

3 Speed Training Essentials You Must Develop to Get Faster

Increase Your Lacrosse Speed With Multi-Directional Exercises

Acceleration Drills to Increase Speed

Improve Your Baseball Speed With This On-Field Workout

4 Powerful Band Agility Drills

5 Ways to Spice Up Your Ladder Drills

How to Build First-Step Quickness for Baseball and Softball

Burn Your Competition with This Sprint Workout

Get Faster With 'The .10 Second Difference' From EXOS

Build Game-Breaking Speed With This Exercise

ZSeries 10-Minute Workouts: Multidirectional Run

The Secret to Tom Brady's Newfound Speed

Skipping Drills: The Missing Link From Your Speed Workouts

3 Speed Drills to Help You Sprint Faster and Lower Your 40 Time

STACK Challenge: 300-Yard Shuttle

Rev Up Your Sprint Training With These Complexes

Linear Speed Drills to Improve Athleticism

How to Train for Speed in Cold Weather

Lengthen Your Stride for Maximum Speed

3 Simple Tips to Improve Your 40-Yard Dash

The Speed Drill That Set Up DeSean Jackson's 64-Yard Touchdown

Get Faster With the Ultimate Stair Workout

How to Safely Decelerate Faster

5 Essential Cross Country Workouts Explained

Previewing the Fastest Draft Prospects of the 2015 NFL Combine

Here's Why Andre Williams' Breakout Performance Was No Fluke

Ditch the Sprints. Here's How to Build True Sports Speed

Get More Explosive Off the Line of Scrimmage Like DeSean Jackson

8 Positions to Lower Your 40-Yard-Dash Time

How to Improve Your Basketball Quickness in 5 Minutes

Improve Your Football 40 Time During the Season

12-Week Off-Season Baseball Speed Workout

3 Box Drills That Develop True Game Speed

10 Reasons Why You're Not Getting Faster

3 Speed Workouts to Improve Your Top-End Sprints

Improve Your Footwork to Improve Football Agility

Speed Plyometrics to Help You Run Faster

Build Sprint Speed Like an Olympian

ZSeries 10-Minute Workouts: Track Sprints

The Off-Season Baseball Speed and Agility Workout Program

8 Speed Workout Tips to Get Faster

The 5 Elements of a Successful Speed Training Program

3 Biggest Myths About Soccer Speed