Using sand in training or exercises

Ahmed Amer Physiotherapist of the Egyptian national team said :

Using sand in training or exercises can offer various benefits for athletes in terms of strength, stability and endurance and even in recovery. Here are some ways we can incorporate sand to enhance player performance:

1- Sand training drills: Design specific drills or exercises that involve movements on sand, such as sprints, lateral shuffle or agility drills. The uneven surface challenges stability and engages muscles differently than solid ground.

2- Beach workout: Running or performing strength exercises on the sand requires more effort, helping to build strength and endurance.

3- Plyometric workout: Jumping and bounding on softer landing surface can reduce impact stress on joints while still providing effective workout.

4- Recovery sessions: After intense workouts or matches, incorporating activities like walking or gentle jogging in the sand can provide a lower impact option for recovery compared to hard surfaces.

Remember to gradually introduce sand training to allow players to adapt to the different demands on their bodies.

Ahmed Amer

Physiotherapist of Egypt National Team