Installing Today’s Hybrid Pistol Offense Run & Pass from Top to Bottom
This manual provides you with the full offensive line, receiver, and quarterback mechanics for installing each offensive play presented. Coach Campbell has left no stone unturned for implementing today’s Pistol Offense into your program.
Well, im not a big fan of any type of running in the sand because the sand is so absorbant and will decrease the stretch shortening cycle (the rubber band effect), all in all making it a slower movement. Remember, to get fast you have to move fast, and taking advantage of the SSC can build more power and speed in your guys.
So honestly, I would dump the sand pit altogether.
So you don't agree with the theory that the sand pit increases quickness. I am unsure of the results yet since this is only the first year that we have incorporated this.
I think the sand pit has some advantages in that it 1.) provides ankle and knee stability by landing on a surface that gives and changes 2.) provides a cushioned landing for plyos 3.) can help identify flaws in mechanics by slowing down sprints 4.) teaches athlete to plant foot in lin ewith hip as opposed to overstriding (which is very hard to do in sand) 5.) provides variety
However I dont think it should be used everyday, in moderation and in conjuction with the rest of your speed development
The reason I asked what you do in the sand is because I do kinda like the idea of doing strongman stuff in the sand. Stuff like farmer's walks, tire flipping, toting kegs (sure the kids would like that! haha), and other strongman like events, in my opinion, builds up the work capacity needed for the game of football.
As for sprinting or plyos though, I just don't like that idea, because we all know the importance of keeping ground contact on the plyos to a minimum...well with the sand, you are "absorbed" into it causing the length of time on the ground to be lengthened, thus decreasing the effect of the SSC. Taking advantage of the SSC can pay huge dividends in developing power.
jb5272 makes some good points about the sand, however, I just choose to work on the components he mentions in a different fashion.
Your point about plyos in the sand is well taken. I obviously erred on the side of over use when dealing with the pit. I am going to continue to use the pit, especially for team building exercises and mental toughness work, however I am going to scale it back. I appreciate the input.
we like our sand pit and wish it was bigger to do more stuff. i haven't talked to anyone in our area that doesn't like it. we do our small box plyo's in the sand and used to do our speed drills and 10 yard sprints in there. we only do plyo's two days per week and the other day is doing our big box jumps on regular ground. we feel that by doing the small jumps in the sand it forces the muscles to work harder to move the body that other wise would have used solid ground to help it jump. since the sand gives, the muscle has to kick in a little more to move the body over the box.. even the old timers in our area tell us that they used to take the boys to someplace that had river sand in it and make'm run in it. said it made them faster. i would if i were you would be to only do it once or twice per week. just my two cents.
Ted Kennedy's car has killed more people than my GUNS!!!
Doing plyos in the sand really doesnt make much sense. You do plyos for the SSC and that is best performed on hard ground. The sand dissipates the force too much. If you want to work the muscles harder, throw on a weight vest or do more work in the weight room. I think the time in the sand pit would be better utilized on grass or in the weight room.
Its use is warranted according to Supertraining, however Siff also says that coupling time should be as low as possible and sand increases coupling time. I do not believe the sand has much use.
Inline sprints may be slightly beneficial but not as much as concentrated posterior chain work.