Sand training has become one of the most popular methods outside of the weight room for agility and even speed work. It's unstable, and basically the polar opposite of the court in terms of the firmness of the surface, which gives us an insanely different stimulus. On the surface, it seems like a fantastic option for training. What can possibly go wrong? Well, Coleman answers that in this "rant" episode of Under the Microscope. We're not counting it out as a training tool--it does have its benefits--but it's important to know exactly where and how we can implement it to maximize its utility.

Study referenced:  https://www.ncbi.nlm.nih.gov/pubmed/22843041