Increase Power With Sand Plyos

Perform these three plyometric exercises in the sand to increase power, reduce impact on joints and lower the chance of injury.

In a previous article we explained why sand is a great tool for improving speed and agility. In this installment, we  discuss how training in the sand can increase power.

Sand Plyos

Sand Plyos

The reason sand is such a great surface to train on is a matter of simple physics: for every action there is an equal and opposite reaction. If you jump on a solid surface, energy is transferred into your jump to propel you upward. If you jump on sand, your energy still propels you up, but it also moves the sand, which limits the amount of force propelling your jump. It's almost like adding more weight to an exercise.

Sand is also forgiving, reducing the impact on your joints during exercise, helping to preserve joint health and lowering the chance of injury.

To supercharge your power training, perform these three tried and true plyometric exercises on sand.

Jump and Tuck

This is a great drill to enhance your vertical jump.

  • Assume athletic stance
  • Lower into quarter squat with weight on heels
  • Jump straight up as high as possible and tuck knees to chest
  • Extend legs and land with soft knees; immediately perform second rep
  • Repeat for specified reps

Sets/Reps: 3-5x10

Standing Long Jump

This is one of my favorite plyometric exercises. It's a great measure of lower-body power. Because landing on soft sand is easier on your joints, you can go for max effort.

  • Assume athletic stance
  • Lower into quarter squat and swing arms backward
  • Explode with legs and swing arms to propel body forward as far as possible
  • Land on balls of feet with bent knees to absorb impact
  • Repeat for specified reps

Sets/Reps: 1x10-15

Hops

Hops are similar to Standing Long Jumps, but are performed in quick succession. They teach your body to absorb force on the landing and immediately explode.

  • Assume athletic stance
  • Lower into quarter squat and swing arms backward
  • Explode with legs and swing arms to propel body forward as far as possible
  • Land on balls of feet with bent knees to absorb impact
  • Immediately perform another jump
  • Repeat for specified distance

Sets/Reps: 3-5x10 yards


Photo Credit: Getty Images // Thinkstock

Topics: CHEST | PLYOMETRICS | POWER TRAINING | POWER | HEALTH | ENERGY | EXERCISE | TRAIN | DRILL | INJURY | STANCE | SWING | HEELS | VERTICAL JUMP