Saturday, December 19, 2009

Beach Interval Workout

The Workout

1: Jump-Run-Jump
Draw a line in the sand. This will be your start position. Then draw another line in the sand anywhere from 2 ½ ‘ to 3 ½ ‘ from your starting line. After about 10 to 20 yards (your choice), draw two more lines in the sand (same distance apart), then after another 15 to 20 yards, draw two more lines in the sand. This will be your course for Jump-Run-Jump. Leap/Jump over the first two lines. Sprint to the middle two lines, leap over those then sprint to the last two leap/jump over those, turn and repeat, back and forth for one minute. As you get stronger, challenge yourself to go beyond the 60 seconds. Try 90 seconds or a full two minutes.

2: Suicide Drills
Using your Jump-Run-Jump course, start low with your left hand on the starting line. Sprint to the center of the course and touch one of the two centerlines with your right hand (doesn’t matter). Then back to the original starting line again. Reach down with left hand. Now sprint all the way to the end of the course reaching with your right hand once you arrive, and back to the center again, reaching with your left. The idea here is to go back and forth between shorter sprints and slightly longer sprints. Something like this…start to center, center to start, start to finish, finish to middle, middle to finish, finish to start. One minute, ninety seconds or two minutes.

3: Circle Run
Draw a large circle in the center of your course. Approximately 40 ‘ in diameter Make sure to make four corners with a stone or cone or driftwood because these are your stop, turn and go points. Also, keep in mind you will be running forwards and backwards. You will have to be creative. The pitch of the beach also added an additional challenge. You can run a full circle forwards or backwards, half or quarter. One minute to two minutes.

5: Hook & Go
This is a simple route that a wide receiver on a football team would run. From the start line, sprint 10 yards - stop and turn inward or outward (practice both) then sprint to the other end of the course. Practice looking back towards the start line at the end of your final sprint to the fictitious goal line. You can gently jog or even walk back to the start line and repeat this 3 to 5 times.

6: Defensive Back Route
In this drill you are taking on the role of covering an offensive player running a hook and go route. So this time you will be running backwards for 10 yards then turning and running to the opposite end of the course. Walk or slowly jog back and repeat 3 to 5 times.

7: Zig Zag (Out & In)
Place stones/cones or any marker that won’t twist an ankle or hurt your feet if you step on it accidentally in a zigzag pattern from one end of the course to the other. 5 to 6 markers from end to end. Play with the distance between cones. Some short, some longer.

8: Go-Stop-Turn-Go
With this drill it is best to have a partner barking commands. When they say go, you go. When they say stop, you stop. When they say turn and come back, you turn and come back. Kind of like “Simon Says” intervals. You can use the markers on the course or add new ones for start and finish points.

9: Cross Drill
This is a great routine done on a grade because it adds an additional challenge to this routine. With a stick or your foot make a giant X in the sand. Each line in the X anywhere from 20 to 30 yards. Put cones/markers at the tip of all four ends of the X. These are your finish points before you head back in to the center of the X. The center is considered your safe zone or break spot before your partner sends you off in one of four directions: sideways, forwards or backwards.

10: Box Drill
The Box Drill is similar to the cross drill. To set up your course just make straight lines from each outer corner of the X. That is your square. The corners are now your pause points in the drill. As with many of the other drills you have forward, backward and sideway options. An additional element when moving sideways is facing inward or outward in the box as you move from corner to corner.



Jordynn said...

How about a snow workout?

Taconite Boy said...

LOL...exactly what I was thinking. Tony you might be surprised how many Minnesotan Ironman triathletes are doing P90X this 'off season'.

We could use a snow version of this routine ;)

adult washcloths said...

Exercise is very good for health indeed...just a balanced diet is not enough.

katie said...

Sounds good, and yes I am covered in snow in New England!

viagra online said...

Since I finish reading your blog, I could not resist to start immediately your 10 workout exercises. The one that I liked the most is the Suicide Drills because it made me feel like the real fitness guy.

Jolly said...

Great workout! The sand provides a lot of resistance.

Walter said...

The great thing about exercising at the beach is the sand and it's leg pressure giving property of it. As a guy who jogs around at the Glendale parks and recreation, I still find it hard to run in sand for a long period of time.

Working out on the beach will be beneficial to my legs, since I also train in kickboxing by myself at the Glendale fitness center.

help with dissertation said...

when I read your article, it inspired me to again adjust itself to the positive again, work on yourself, because the result is usually not forced to wait long

Anonymous said...

This design is wicked! You definitely know how to keep a reader amused.
Between your wit and your videos, I was almost moved to start
my own blog (well, almost...HaHa!) Excellent job.

I really loved what you had to say, and more than that, how you presented
it. Too cool!

My blog

Anonymous said...

My brother suggested I might like this web site. He was totally right.
This put up truly made my day. You can not imagine just how a lot time
I had spent for this info! Thanks!

Also visit my web-site great site

Anonymous said...

Pretty! This has been a really wonderful article. Thank you for providing this information.

Feel free to surf to my weblog :: Http://

Anonymous said...

Magnificent beat ! I would like to apprentice while you amend your web site, how could
i subscribe for a weblog site? The account helped me a acceptable deal.
I had been tiny bit acquainted of this your broadcast offered shiny clear idea

Here is my webpage :: visit website

Anonymous said...

If some one needs to be updated with hottest technologies then he must be pay a
visit this website and be up to date every day.

my blog post; hca benefits

Anonymous said...

It's a shame you don't have a donate button! I'd certainly donate to this brilliant blog! I guess for now i'll settle for book-marking and
adding your RSS feed to my Google account. I look forward to new updates and will talk about this site with my
Facebook group. Talk soon!

Here is my blog post garcinia lateriflora

Anonymous said...

I really like what you guys tend to be up too.
This type of clever work and reporting! Keep up the great works guys I've added you guys to my personal blogroll.

My blog; deer antler extract bodybuilding

Anonymous said...

Your style is so unique compared to other people I've read stuff from. Thank you for posting when you've got the opportunity, Guess I will
just book mark this blog.

Also visit my website planta de moringa

Anonymous said...

Hi, i read your blog occasionally and i own a similar one and i
was just wondering if you get a lot of spam comments?
If so how do you protect against it, any plugin or anything you can
suggest? I get so much lately it's driving me crazy so any help is very much appreciated.

Also visit my blog:

Anonymous said...

This paragraph gives clear idea in favor of the new visitors of blogging, that
truly how to do running a blog.

My page - teeth whitening process

Anonymous said...

It's a pity you don't have a donate button! I'd without a doubt donate to this brilliant blog! I suppose for now i'll
settle for book-marking and adding your RSS feed to my Google account.
I look forward to brand new updates and will talk about
this site with my Facebook group. Talk soon!

Review my website :: work office

Anonymous said...

My relatives all the time say that I am wasting my time here at web,
but I know I am getting knowledge all the time by reading
such pleasant articles or reviews.

Here is my homepage work office

Anonymous said...

Generally I do not learn post on blogs, but I would like to say
that this write-up very compelled me to take a look at and do so!
Your writing taste has been amazed me. Thank you, quite nice article.

Here is my web page; green coffee beans

Anonymous said...

Your mode of describing all in this article is truly pleasant, all be able
to without difficulty be aware of it, Thanks a lot.

Also visit my blog :: green coffee™ with gca®

Anonymous said...

Your meаnѕ of tеllіng all in this artiсlе
is tгuly nісe, everу one be able to eаsily understand it,
Thankѕ a lot.

Here is my web sіte where to buy pure green coffee bean extract

Anonymous said...

Generally Ӏ don't learn article on blogs, but I would like to say that this write-up very pressured me to take a look at and do so! Your writing taste has been amazed me. Thanks, very nice article.

Visit my homepage

Anonymous said...

It's great that you are getting ideas from this article as well as from our argument made at this time.

My blog post;

Anonymous said...

Gгеat gοodѕ frоm you, man.
I've understand your stuff previous to and you're
јuѕt too mаgnіfісent.
Ι aсtually like what you haνe aсquirеd heгe, rеally like what you're saying and the way in which you say it. You make it entertaining and you still take care of to keep it smart. I can't waіt to rеаd much more from you.
Τhiѕ is really a terrіfic web sіte.

Μy website - raspberry ketones supplement

Anonymous said...

With havin so much content do you ever run into any issues of plagorism or copyright infringement?
My blog has a lot of exclusive content I've either written myself or outsourced but it seems a lot of it is popping it up all over the internet without my agreement. Do you know any solutions to help protect against content from being ripped off? I'd definitely appreciate

Review my homepage - Porn Pics Squirting

Anonymous said...

Tremendous things here. I'm very satisfied to peer your article. Thank you a lot and I'm having a look ahead to touch you.
Will you kindly drop me a mail?

Also visit my blog post video chat gmail -

Anonymous said...

It's very easy to find out any topic on web as compared to textbooks, as I found this paragraph at this web page.

Here is my blog post ... El Wire Hoodie

Anonymous said...

Thanks a lot fοг shаring thіs
with all peoplе you асtuallу reаlize
what you are talking abоut! Bookmarked. Kindlу adԁіtiοnally visit my wеb site
=). We could have a hyрerlink аlteгnate agreemеnt
between us

Here is my website; adidas tron legacy light up hoodie

Anonymous said...

Helpful info. Lucky mе I dіscoveгed your ωebsite
accіdentally, anԁ I'm stunned why this twist of fate did not took place earlier! I bookmarked it.

Review my web-site - does green coffee bean extract work

Anonymous said...

Thanks in favor of sharing such a nice opinion, paragraph is nice, thats why i
have read it fully

Also visit my web site ...

Anonymous said...

What's up, I read your blogs like every week. Your humoristic style is witty, keep it up!

Also visit my blog post: Learn More

Anonymous said...

This ρiece οf writing gives clеar iԁea ԁesіgnеd fοr the new uѕеrs of blogging, that truly
how to ԁo blogging anԁ site-building.

Look іnto my pаgе;

Anonymous said...

Hi there it's me, I am also visiting this web site regularly, this web site is actually good and the visitors are really sharing pleasant thoughts.

My web page ... Http://

Anonymous said...

Hello there! I know this is somewhat off topic but I was wondering which blog platform are
you using for this website? I'm getting tired of Wordpress because I've had
problems with hackers and I'm looking at options for another platform. I would be awesome if you could point me in the direction of a good platform.

Take a look at my homepage -