WELCOME
Our program is designed to increase quickness and agility while improving durability for every athlete. We focus on the fundamentals of speed while developing proper training habits to give our athletes the knowledge and confidence to be successful in any sport.
“There’s Speed and then there’s Sand Speed. Experience the Difference!”
Programs
Speed Training
Summer Camps 2026
2 Week Speed and Agility Program​
Mondays, Wednesdays, and Fridays
​Virginia Beach Field House
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Camp 1: Summer 2026 June 15- June 26
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Camp 2: Summer 2026 July 20 - July 31
Private, Team, and Individual Training
Drop-in Single
Training Sessions
Weekly Single Session Workouts Open to All Athletes​
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Virginia Beach Field House
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Sessions Coming Soon
Benefits of Sand Training
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The energy expended exercising on sand is up to 1.6 times greater than exercising on grass.
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By running on sand and challenging your stability, you’ll start to build strength in these areas, which can carry over to performance benefits on the road.
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Sand training has a low impact force which leads to less muscle damage, and subsequent soreness.
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A training study had results that showed training load, HR and VO2Max improved significantly in the sand training group compared to the grass training groups.​
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Injury Reduction and Risk while exercising on sand proven by science and studies done. ​
Acute Sand Training Changes
Improve Muscle Soreness
Elastic Responses
Horizontal Velocity
Center of Mass Position
Stride Length
Ground Contact Time
Metabolic Cost
Trunk Forward Lean
Mechanical Work
Increases Durability
