# Effect of sand-based training on sprint performance: a systematic review and meta-analysis

## TL;DR

This study finds that sand-based training significantly improves sprint performance in athletes, especially when done frequently during the competitive season.

## Contribution

The study provides a systematic review and meta-analysis confirming the effectiveness of sand-based training for sprint performance.

## Key findings

- SBT significantly improved sprint performance in both within-group and between-group comparisons.
- Higher-frequency SBT and in-season training led to greater performance gains.
- SBT showed greater improvements than alternative training methods.

## Abstract

Sand-based training (SBT) is widely hypothesized to enhance sprint performance; however, its overall efficacy remains unclear due to inconsistencies in methodologies and findings across studies. This systematic review and meta-analysis aims to evaluate the magnitude of SBT’s impact on sprint performance in competitive athletes.

Following PRISMA guidelines, five databases (PubMed/MEDLINE, Web of Science, Cochrane Library, SPORTDiscus, and Scopus) were systematically searched from inception to May 2025. We included randomized controlled trials (RCTs) examining competitive athletes undergoing SBT interventions (≥4 weeks) compared to non-sand or no-intervention controls. The primary outcome was linear sprint performance. Meta-analyses were conducted using RevMan 5.3 and Stata 16.0; standardized mean differences (SMD) with 95% confidence intervals (CI) were calculated using random- or fixed-effects models.

Nineteen studies (N = 433 athletes) met the inclusion criteria. SBT significantly enhanced sprint performance in within-group (SMD = −0.92 [95% CI: −1.10, −0.74]; p < 0.001) and between-group comparisons (SMD = −0.64 [-0.87, −0.42]; p < 0.001). Subgroup analyses indicated that SBT demonstrated significantly greater improvements compared to alternative training modalities (SMD = −1.13, p = 0.001). In-season training and higher-frequency training (≥3 sessions/week) were associated with larger performance gains (SMD = −0.87 and −1.12, respectively).

Current evidence suggests that SBT is a promising strategy for improving sprint performance, with maximal benefits observed when implementing high-frequency protocols during the competitive season. Future research should prioritize standardized training methodologies, long-term adaptive responses, and applicability across diverse athletic populations.

https://www.crd.york.ac.uk/prospero/display_record.php?ID=CRD42025637332, identifier: CRD42025637332.