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Sand Training Drills to Improve Speed and Agility


Did you know that training in the sand is an excellent way to improve your agility and speed? Sand training challenges your muscles by providing resistance, improving your quickness and making you more explosive. The sand’s uneven and constantly shifting surface helps engage small stabilizer muscles, improving your balance, stability and reduces your risk of injury. A low-impact form of resistance training, sand training helps strengthen under worked muscles, especially those in the knees, ankles, and feet. This is due to the higher workload needed to change direction, run, jump, and accelerate.

Due to the uneven nature of sand, sand training is beneficial if you are looking to improve your explosive strength and quickness. If you want help improving your quickness, check out a few of the best agility and speed sand training drills.


Ickey Shuffle Drill

1. Using a ladder, stand on the right side of an open square. 2. Step your left foot forward to the left, and place your left foot in the next square in front of you. 3. Step your right foot up into the same square. 4. Step the left foot out, landing outside of the ladder. 5. Pick up your right foot, but don’t let it land outside of the ladder. Instead, bring it under you, step forward to the right and land in the next square in front of you. 6. Repeat sequence down the ladder.

Perform 3-5 sets.


Backpedal into Sprint Drill

1. In a straight line, put down three cones that are spread roughly five to ten yards apart. 2. Facing away from the first cone, assume an athletic stance. 3. Run backwards (backpedal) to the second cone. 4. At the second cone, pivot 180 degrees on one foot to face the third cone. 5. Sprint to the third cone. 6. Perform the next set going in the opposite direction.

Do 3-5 sets, making sure to switch feet when you pivot with each set.


T-Drill

1. Place cones approximately 5 to 10 yards apart in the shape of the letter “T.” 2. Facing away from the cone, assume an athletic stance at the cone located at the bottom of the “T.” 3. Backpedal to the cone in the middle of the “T.” 4. Shuffle towards the cone to the right, then shuffle back across the “T” to the far-left cone. 5. Sprint back to the middle cone, around the cone and sprint to the starting cone. 6. Perform the next set in the opposite direction.

Perform 3-5 sets.


Start and Stop Drill

1. In a straight line, put down three cones that are spread roughly five to ten yards apart. 2. Get into a starting stance at the first cone. 3. Sprint to the second cone and stop. 4. Sprint to the third cone.

Perform 3-5 sets.


Shuffle and Sprint Drill

1. In a straight line, put down three cones that are spread approximately five to ten yards apart. 2. Stand to the side of the first cone. 3. Shuffle to the right, towards the second cone. 4. At the second cone, pivot on one foot and turn your body towards the third cone. 5. Sprint to the third cone. 6. Perform the next set going in the opposite direction.

Do 3-5 sets, making sure to switch feet when you pivot with each set.


4-Cone Box Drill

1. Form the shape of a box by placing four cones roughly five to ten yards apart. 2. Start at any cone and run towards the adjacent second cone. 3. At the second cone, plant your outside foot and shuffle towards the third cone. 4. At the third cone, plant your outside foot and backpedal to the fourth cone. 5. Shuffle back to the start cone. 6. For the next repetition, go the opposite way.

Perform 3-5 sets.

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