“International camera crews packed a balcony overlooking the Camp des Loges training complex as Beckham jogged and took part in light training drills with his new team mates. At one stage, Beckham took off his football boots and was wearing only his socks as he did some sprint work in a sand pit, designed to improve his stamina, resistance and leg strength…”
NY Daily News, CBS Sports, CT Post, Globalnews, Newstimes, practically all major media reported the same article stating Beckham took off his football boots and did some sprinting work in a sand pit which was designed to improve his stamina, resistance and leg strength. These few sentences formed just small part of the articles where the main focus was still on Beckham’s first training session with Paris Saint-Germain (PSG). However, that simple sentence caught my attention – sprinting work in a sand pit can improve stamina, resistance and leg strength!
My curiosity hit. I want to learn more about how sprinting in a sand pit can improve one’s football game! Immediately, I want to find out more, in greater intensity, to share with all readers who want to improve their games. The next moment, I start google-ing.
Apparently, a lot of sports teams do speed workouts in the sand as part of their off-season conditioning program. The unstable nature of the sand is one of its major benefits for training purpose. According to the information gathered online, working out in the sand increases your proprioception – the ability to sense the position of your body by increasing your ability to feel the ground. Because the sand offers lots of resistance compared to running on a normal surface, workouts are more demanding. The sand strengthens your feet and ankles as well. As a result of all these factors, running in sand makes you faster and fitter. And the soft surface is easier on your knees, back and joints, thereby reducing your risk of injury.
So what kind of sand pit workout you can engage to enhance your strength? According to Bodybuilding.com website, You can run four 10-meters in the sand and then out of the sand, followed by three 20-meters sprint in the sand and on the field, then two 30-meters runs and one 40-meters run to finish the drill. If you can get through this workout, you are probably ready for the season to start! And also, hops, jumps and tucks and standing long jumps are recommended to be done in the sand pit too.
So aspiring footballers, you know where to head to during your off days? For Singapore footballers, you can try East Coast Park! Happy training, guys!
Photo: cbc.ca
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