“The sand provides an unstable surface which will challenge your nervous system, as well as add resistance as you sink into the sand. You will feel the added difficulty in the first couple of reps.”
1) Sprint 5 yards in sand then back to start, then 10 yards, then 15 covering 60 yards total. Try to do this in less than 20 seconds 2-3 reps
2) Repeat -this time back peddling in between sprints. IE: sprint 5 yards and back peddle back, etc. 2-3 reps
3) Repeat-this time shuffling between sprints.
1) Start with 10 squat jumps in the sand. Immediately proceed to 10 push-ups. Immediately proceed to 10 sit-ups. Repeat for 9 reps each then 8 then 7 and so on until you get to 1!
Option 3: Do these drills in waist deep water for 20-30 yards each. Repeat when finished.
1) High knee run. 2-3 sets
2) Butt Kicks. 2-3 sets
3) Squat jumps 10-20 reps
4) Backwards run 2-3 sets
5) Lateral Shuffle 2-3 sets
Jim Krumpos is the strength and conditioning coach for the University of Miami Hurricanes basketball team. A 2003 graduate of Arizona, Krumpos studied physiology, physical education and psychology and earned a master’s degree from UNC Charlotte in 2006. His current certifications include: P.I.C.P. strength and conditioning specialist level two, certified strength and conditioning specialist, USAW club coach, N.A.S.M performance enhancement specialist, N.A.S.M corrective exercise specialist and N.A.S.E specialist in speed and explosion.