In terms of muscle use between grass and sand, I don’t think there’s any difference. If any, you just work extra hard on the sand. I’ll list a few thoughts I’ve had from my experience playing a beach tournament once:
– The sand is fluid so your movements and patterns move with more follow-through. Which means you need to be able to produce power through full range of motion.
– Your power produced will be dissipated in the sand. The only want to move faster is to dig in and work hard. I’m heavy for my size and I sink like crazy, but with good work rate and functional strength, you’ll pull through the sand easier. Light weight does help.
– I found it odd when you said calves get worked more on sand. You’re probably too used to grass and unfamiliar with the fluid sand underneath your feet. As a result, you actively engage your calves to find stability.
– On the previous point above, remember that the sand is fluid and can be molded to your advantage. You can build a stable foot surface in any way you like to move anywhere you want 😉 think about that properly. It’s the key.
– Conditioning on sand is really hard work but saves your joints A LOT. So do more.
If you have difficulty getting to a beach:
– Take every opportunity you can get to train on sand.
– I was at my beach tournament location 1.5 weeks before the tournament. I spent my entire time walking barefoot and walking on the sand as much as possible. Took the long way to places, opted to walk instead of a taxi. I made sure I was getting used to the sand ASAP.
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