*We are not currently offering Sand Plyos as an add on this beach season (only as a part of club package) due to the number of athletes we are currently training within our beach club. We will take this statement down when we resume the opportunity, but it will not likely be for 2021. Thanks for your understanding.
Sand Plyos will be a combination of plyometric jump training, sprint work, and abdominal core work exercises. It is to prepare and conditioning the athlete for the sport of volleyball and the beating the body takes. While it is volleyball specific the training will benefit any athlete looking to improve their anaerobic conditioning, their explosiveness and their change of direction. I incorporate ACL injury prevention exercises in the training using a model from Cincinnati Sports Medicine. I focus on a lot of single leg stability and mobility type exercises in the sand which help to strengthen and stabilize ankles and ligaments in the knee as well as supporting muscle. I can also incorporate medicine balls and resistant band type work. Everything is geared to explosive power to facilitate in an increase in vertical jump. Once we get closer to summer I always have groups for plyos so it is very rare that the sessions are over $10.
SAND PLYOS RATES*
Number of Athletes Per Session/ Per Individual
2-3 $20
4-5 $13
6+ $10
Can be added at the end of doubles training sessions for cheaper price. Ask for more details!
*If you pay up front with a 5 session package you save 10%, a 10 session package saves 20%!
**I can help group you into a session with others to save money depending on your goals, availability, needs.
Training is done at my home address where I have two 250 ton sand courts and a workout facility in the shop.
18303 E. 231st Street
Harrisonville, MO 64701
I have posted an article below that was provided by Training and Conditioning that outlines the benefits of sand training.
By Scott O’Dell
Scott O’Dell, MA, CSCS, is the Director of Strength and Conditioning at East Central University of Oklahoma. Author of the book, The Power Revolution, he has been an NSCA conference speaker in areas such as plyometrics and strength development.
Legendary NFL running back Walter Payton retired from the game with a host of league records, including most rushing yards and most all-purpose yards. However, his most impressive achievement may be that, despite playing in one of the league’s most punishing positions, he started every game of his 13-year career but one, and that was due to a coaching decision, not an injury. When asked about his remarkable durability, Payton attributed it to the sand workouts he put himself through in the offseason.
In the time since, the benefits of sand training have been well documented, and athletes ranging from basketball players to boxers have followed Payton’s lead. Sand training is a simple, low-impact form of resistance training. According to a 1998 Belgian study, running on dry sand requires 1.6 times more energy than running on stable surfaces, and walking in sand requires 2.1 to 2.7 times more energy. This increased resistance helps improve quickness and build explosive strength because the muscles experience a greater workload during training exercises.
Another benefit is the instability of the sand, which requires the muscles that stabilize joints in the ankles, knees, hips, lower back, and core to continually compensate and adjust during movement. This causes a greater range of motion in joints and strengthens the muscles, improving balance and preventing injury.
In addition to these stabilizer muscles, prime-mover muscles are activated, making sand training easier on the joints than workouts on stable ground. Sand work also alleviates compressive forces on the joints during running, jumping, and walking. With less stress on the joints, overtraining symptoms are less likely to occur.
A sand workout is also useful for improving an athlete’s cutting ability because the resistance of the sand makes it easier to achieve the ideal 45-degree body angle when accelerating out of a cut. When cutting, the foot plants in the sand, causing the body to react with a harder knee drive upward. This helps develop the high-knee motion critical to the acceleration phase of sprinting and eliminates wasted backward leg movement. It also trains the athlete to keep positive shin angles–where the ankle is behind the knee–which is an important component of acceleration. In addition, maintaining the 45-degree angle keeps an athlete’s hips low while cutting, which provides more activation of the glutes, hamstrings, and quadriceps, and takes energy and stress away from the knees.
Positive shin angles can also be developed by performing plyometrics in the sand. These exercises are effective because they force the athlete to perform a hard knee-up, heel-up, toe-up movement to lift the leg after the foot has been driven into the sand.
Here at East Central University of Oklahoma, athletes work out in the sand two days a week during the offseason. When a team first begins plyometric work in the sand, we allow the athletes to run through the exercises at their own pace so their bodies can adjust to the higher workload. Single-response plyometrics such as squat jumps and star jumps are introduced anywhere from one to three weeks later. These exercises involve performing a rep of a movement, reloading and resetting the body, and then repeating the process for the remaining reps. The goal for the athlete is to achieve good technique, while improving flexibility, balance, and overall body strength.
Sand Plyos will be a combination of plyometric jump training, sprint work, and abdominal core work exercises. It is to prepare and conditioning the athlete for the sport of volleyball and the beating the body takes. While it is volleyball specific the training will benefit any athlete looking to improve their anaerobic conditioning, their explosiveness and their change of direction. I incorporate ACL injury prevention exercises in the training using a model from Cincinnati Sports Medicine. I focus on a lot of single leg stability and mobility type exercises in the sand which help to strengthen and stabilize ankles and ligaments in the knee as well as supporting muscle. I can also incorporate medicine balls and resistant band type work. Everything is geared to explosive power to facilitate in an increase in vertical jump. Once we get closer to summer I always have groups for plyos so it is very rare that the sessions are over $10.
SAND PLYOS RATES*
Number of Athletes Per Session/ Per Individual
2-3 $20
4-5 $13
6+ $10
Can be added at the end of doubles training sessions for cheaper price. Ask for more details!
*If you pay up front with a 5 session package you save 10%, a 10 session package saves 20%!
**I can help group you into a session with others to save money depending on your goals, availability, needs.
Training is done at my home address where I have two 250 ton sand courts and a workout facility in the shop.
18303 E. 231st Street
Harrisonville, MO 64701
I have posted an article below that was provided by Training and Conditioning that outlines the benefits of sand training.
By Scott O’Dell
Scott O’Dell, MA, CSCS, is the Director of Strength and Conditioning at East Central University of Oklahoma. Author of the book, The Power Revolution, he has been an NSCA conference speaker in areas such as plyometrics and strength development.
Legendary NFL running back Walter Payton retired from the game with a host of league records, including most rushing yards and most all-purpose yards. However, his most impressive achievement may be that, despite playing in one of the league’s most punishing positions, he started every game of his 13-year career but one, and that was due to a coaching decision, not an injury. When asked about his remarkable durability, Payton attributed it to the sand workouts he put himself through in the offseason.
In the time since, the benefits of sand training have been well documented, and athletes ranging from basketball players to boxers have followed Payton’s lead. Sand training is a simple, low-impact form of resistance training. According to a 1998 Belgian study, running on dry sand requires 1.6 times more energy than running on stable surfaces, and walking in sand requires 2.1 to 2.7 times more energy. This increased resistance helps improve quickness and build explosive strength because the muscles experience a greater workload during training exercises.
Another benefit is the instability of the sand, which requires the muscles that stabilize joints in the ankles, knees, hips, lower back, and core to continually compensate and adjust during movement. This causes a greater range of motion in joints and strengthens the muscles, improving balance and preventing injury.
In addition to these stabilizer muscles, prime-mover muscles are activated, making sand training easier on the joints than workouts on stable ground. Sand work also alleviates compressive forces on the joints during running, jumping, and walking. With less stress on the joints, overtraining symptoms are less likely to occur.
A sand workout is also useful for improving an athlete’s cutting ability because the resistance of the sand makes it easier to achieve the ideal 45-degree body angle when accelerating out of a cut. When cutting, the foot plants in the sand, causing the body to react with a harder knee drive upward. This helps develop the high-knee motion critical to the acceleration phase of sprinting and eliminates wasted backward leg movement. It also trains the athlete to keep positive shin angles–where the ankle is behind the knee–which is an important component of acceleration. In addition, maintaining the 45-degree angle keeps an athlete’s hips low while cutting, which provides more activation of the glutes, hamstrings, and quadriceps, and takes energy and stress away from the knees.
Positive shin angles can also be developed by performing plyometrics in the sand. These exercises are effective because they force the athlete to perform a hard knee-up, heel-up, toe-up movement to lift the leg after the foot has been driven into the sand.
Here at East Central University of Oklahoma, athletes work out in the sand two days a week during the offseason. When a team first begins plyometric work in the sand, we allow the athletes to run through the exercises at their own pace so their bodies can adjust to the higher workload. Single-response plyometrics such as squat jumps and star jumps are introduced anywhere from one to three weeks later. These exercises involve performing a rep of a movement, reloading and resetting the body, and then repeating the process for the remaining reps. The goal for the athlete is to achieve good technique, while improving flexibility, balance, and overall body strength.