









































Pa
ge

 
1



Pa
ge

 
39

American Journal of   Physical Education 
and Health Science (AJPEHS)

Special Exercises on Sand and Grass Surfaces and Their Effect on Transitional Speed of  
Tennis Players

Sura Mahmoud Ali1*,  Ali Hameed Abdul Kareem1, Mokhles Hassan Haider1

Volume 3 Issue 1, Year 2025
ISSN: 2992-9679 (Online) 

DOI: https://doi.org/10.54536/ajpehs.v3i1.3717
https://journals.e-palli.com/home/index.php/ajpehs

Article Information ABSTRACT

Received: August 20, 2024

Accepted: October 07, 2024

Published: May 16, 2025

The study aims at preparing specific exercises on both sand and grass training surfaces of  
tennis players, and investigating the effect of  these exercises on the transitional speed of  
tennis players. To achieve the study’s aims, 12 tennis players were randomly chosen to be 
the study’s sample. Two groups were enrolled in this experiment, (6) tennis players in the 
experimental group and the same number in the control group. Special transitional speed 
exercises on both sand and grass surfaces, were applied to the experimental group, using 
four training sessions per week for eight weeks. The results show a significant effect on the 
transitional speed test results for the experimental group. The major conclusion was that 
implementing specific exercises on different training surfaces (sand and grass) prepared by 
the researcher had a positive effect on transitional speed.

Keywords

Grass Surface, Sand Surface, 
Special Exercises, Transitional 
Speed

1 Department of  Student Activities, Al Iraqia University, Iraq
* Corresponding author’s e-mail: lulaperla23@gmail.com

INTRODUCTION
The faculties of  physical education and sports sciences 
have contributed to the Iraqi individual’s physical 
development (Hameed, 2024). A topic related to the 
work in the sports area is achieving success in the practice 
of  sports sciences in general (Hameed, 2024). Speed is 
a crucial element in sports, including transitional speed, 
which is essential for athletes to perform well. Transitional 
speed refers to an athlete’s ability to cover a specific 
distance in the least possible time. To enhance transitional 
speed, various training methods can be employed, such as 
training on sand and natural grass surfaces. These surfaces 
play a vital role in athletes’ performance, affecting skill 
development and necessary techniques for excellence 
(Sahafizad, 2013).
Nowadays, we have seen an increase in the training 
programs on both sand and natural grass used by 
athletes worldwide. Training on both sand and grass can 
be performed on a consecutive daily basis, and training 
sessions can be characterized by high intensity, in addition 
to extending the specified time sessions (Pereira, 2022).
Due to the difficulty of  movement on sand surfaces, 
caused by increased relative motion between loose, dry 
sand particles, players are forced to exert more strength 
and effort to overcome this difficulty in movement. 
This is confirmed by (Schmidt, 2018), as training on 
sand increases the athlete’s ability to work diligently and 
quickly by making the exercise more intense than usual. 
Similarly, regarding training on natural grass, both 
(Chartrand & Guillaunme, 2020) mention that training 
on natural grass, can be effective method for improving 
speed by incorporating training on natural grass into 
regular fitness routine. Athletes can expect to develop 
strong muscles and tendons, as well as improving 

transitional speed and acceleration, Training on different 
surfaces provides many benefits, including:
- It’s effect on athlete performance and safety (O’Dell, 
Scott, 2015).
- Diversifying training surfaces helps to work different 
leg muscles, resulting in significant physical benefits for 
athletes (Duncan, 2015).
- Diversifying training surfaces also helps reduce fatigue 
and the risk of  injury for athletes.
- Diversifying training surfaces helps to reduce boredom, 
routine, and engage in walking or running on new types 
of  surfaces. It is not only beneficial for the player’s mind 
but also essential for improving their performance (Mario, 
2015). The study aimed to design specific exercises on 
both sand and grass training surface to enhance tennis 
player’s transitional speed and understand the effect 
of  these exercises on tennis player’s transitional speed. 
It’s hypothesized that there are statistically significant 
differences between the pre and post-test measurements 
between the experimental and control groups in 
developing tennis players’ transitional speed. 

LITERATURE REVIEW
Sand Surfaces
Sand has a surface that is unstable. Sand training helps 
strengthen under worked muscles, especially those in the 
knees, ankles, and feet. This is due to the higher workload 
needed to change direction, run, jump, and accelerate. 
This type of  training has many benefits for athletes and 
can be used to improve performance on the field or court. 
Sand is a great training tool for improving speed and 
agility. It provides resistance that challenges the players’ 
muscles, helping to make him faster and more explosive. 
(Cissik, 2012). 



Pa
ge

 
40

https://journals.e-palli.com/home/index.php/ajpehs

Am. J. Phys. Educ. Health Sci. 3(1) 39-43, 2025

Grass Surfaces
Grass training is an essential part of  any athlete’s training 
program. Grass training can help an athlete become 
familiar with the field of  play, giving them the edge in 
game day performance (Sparacio & Baker, 2015). 
Training on grass can provide athletes with an enhanced 
and more tailored workout, enabling them to reach the 
highest levels of  performance possible. Grass training can 
be a great way to improve speed, endurance and agility for 
athletes. It has been scientifically proven that this type 
of  training can lead to healthier joints and ligaments, due 
to the softness and stability of  grass (Stark, 2019). Grass 
training can help athletes improve physical performance, 
better understand athletic movement, and develop long-
term health benefits.

MATERIALS & METHODS
Subjects
The study was conducted on a sample of  twelve (N=12) 
male tennis players of  age ranging from 18 to 21 years 
were selected from al Iraqia university. Further, the 
subjects were purposively divided in two groups. First 

group, designated as experimental group (N 1 =6) and 
the second one as control group (N 2 =6). 

Methodology
The study was restricted to the variable transitional speed 
of  tennis players. Experimental group have undergone 
special training for 8-week by following a sequence of  
selected special transitional speed exercises. It was applied 
at a rate of  (4) weekly training sessions, for a total of  (24). 
The repetitive training method was used at an intensity 
level ranging from (90-100%) for transitional speed, and 
the performance time was (10-25 seconds). The work-
to-rest time is (3:1-4:1), and the special exercises were 
performed on the sand and the grass courts\Ministry of  
Youth and Sports.
Both the groups were take part in the pre-test and post-
test for transitional speed test (30 m from standing).

Statistical Analysis 
The paired samples t-test was employed to find out the 
significance of  differences between experimental and 
control groups. The data relates to variables of  the study 
was analyzed with the help of  SPSS (Statistical Package 

Table 1: Equivalence of  Research Groups.
Variable The experimental group The control group (T) sig The significance
Speed test (s) mean Std mean std 1.092 0.28 Insignificant

4.631 0.055 4.610 0.041
* Significant  0.05> At a degree of  freedom (22)

Table 2: The means and standard deviations for the pre-test and post-test of  the experimental group
Variable The experimental group The control group
Speed test (s) mean Std mean Std

4.631 0.055 4.526 0.032

for Social Science) statistical software.
Transitional Speed Test (30 m from Standing)
The Purpose of  the Test
Measuring translational speed

Tools
6 signs, registration form, whistle, stopwatch, measuring tape.

Description of  Performance
The athlete stands behind the starting line, and after 
hearing the whistle, he sets off  at maximum speed for a 
distance of  (30 m) and (5 repetitions). 
One attempt should not exceed (4:70 seconds), and the 
rest between each repetition should be (30 seconds). If  

the player fails for the specified time, the attempt will be 
considered a failure and the attempt will be repeated.

Scoring
The time taken to complete the test is recorded in second.
Table (2) shows the means and standard deviations for 
the pre-test and post-test of  the experimental group. The 
table (3) shows the value of  (t) for the pre-test and post-
test for the experimental group. The table (4) It shows 
the means and standard deviations for the pre-test and 
post-test of  the control group. The table (5) shows the 
value of  (t) for the pre-test and post-test of  the control 
group.  Table (6) shows the means, standard deviations, 
calculated (t) value, and statistical significance for the 

Table 3: The value of  (t) for the pre-test and post-test for the experimental group
Variable Difference of  Means Standard Error df T Sig
Speed test 0.00 4.742 11 0.02225 0.10550



Pa
ge

 
41

https://journals.e-palli.com/home/index.php/ajpehs

Am. J. Phys. Educ. Health Sci. 3(1) 39-43, 2025

post-tests of  both the experimental and control groups.
RESULTS AND DISCUSSION
Tables (2, 3, 4, 5, and 6) present the statistical values of  the 
transitional speed variable for the pre-posttest for both 
the experimental and control groups. These values show 
development in the transitional speed variable in favor of  
the experimental group. This development in transitional 
speed is attributed to the nature of  the mixed sand and 
grass surface and the application of  specific exercises on 
it. These exercises on a mixed surface coordinate muscle 
actions together to produce optimal kinetic energy.
These exercises on mixed sand and grass surfaces help 
coordinate muscle actions together to produce optimal 
kinetic energy. This aligns with a study by Binnie  (2013), 
which indicated that integrating unconventional training 
methods and environments, such as training on sand and 
natural grass surfaces, can enhance physical, skill, and 
kinesthetic abilities. Training on uneven surfaces requires 
continual adjustment of  movements and balance, 
aiding in the rapid and efficient development of  athletic 
capabilities.
This is supported by Schmidt (2018), who state that the 
increased resistance generated by sandy terrain improves 
athletes’ capabilities such as speed and explosive strength. 
Muscles endure greater workload during training due 
to the instability of  sand, requiring them to exert more 
force to stabilize joints continuously during movement. 
This leads to greater joint mobility, muscle strengthening, 
and improved balance, making training on sand easier on 
the joints than training on stable ground. This aligns with 
Kercher (2022), who found that running on sand requires 
greater effort from knee tendons and hamstring muscles, 
resulting in overall better exercise. Similarly, studies by 
Impellizzeri  (2008) and Mirzaei, Norasteh, & Asadi 
(2013) suggest that sand can be used as a training surface 
to improve neuromuscular adaptations during transitional 
speed training. Martyn (2013) also support this, stating 
that the unique features of  sand training can have a 
positive impact on performance gains on stable surfaces.

Kroger et al., (2015) confirm that training on sand 
improves athletes’ muscular performance, consistent with 
Abdulaziz (2006), who suggests that sand training helps 
develop physical capabilities due to its unique environment 
accessibility. Similarly, Graham and Hamilton (2020) 
assert that training on natural grass enhances athlete 
speed by making muscles more active than running on 
hard surfaces, while Sparacio and Baker (2015) affirm that 
training on natural grass improves balance and control, 
providing athletes with the advantage they need to 
enhance their style and movement as required.
In addition, the researcher believes that the playing surface 
is a specific variable that affects running performance. 
If  an athlete wants to improve their skills and physical 
abilities, it is better to diversify their training, including 
exercises on sand and grass surfaces. Since sand facilitates 
faster muscle development and enhances their ability to 
produce power at all levels. Martin  (2013) demonstrate 
that training on sand is one of  the best methods to elevate 
an athlete to their optimal level. Sand provides the best 
natural environment for resistance training, which works 
to enhance the physical and functional performance of  
athletes.
Goldner and Fenger (2020) also mention that athletes can 
benefit from sand due to its ability to support physical 
performance during activity. Sand surfaces can absorb 
shocks and provide a stable ground, leading to reduced 
fatigue and improved performance during play. Studies 
have shown a relationship between sandy surfaces and 
increased physical capabilities for athletes, such as speed, 
as training on sandy surfaces can reduce the risk of  
injury due to its softness. Therefore, sandy surfaces can 
be a valuable asset for athletes needing good physical 
capabilities for performance.

CONCLUSIONS
Implementing specific exercises on different training 
surfaces (sand and grass) prepared by the researcher has 
a positive effect on transitional speed. The nature of  the 

Table 5: The value of  (t) for the pre-test and post-test of  the control group
Variables Difference of  Means Standard Error df T Sig
Speed test 0.01450 0.01376 11 1.054 0.00

Table 4: The means and standard deviations for the pre-test and post-test of  the control group
Variable The experimental group The control group
Speed test (s) mean SD mean SD

4.610 0.041 4.595 0.037

Table 6: The means, standard deviations, calculated (t) value, and statistical significance for the post-tests of  both 
the experimental and control groups
Variable The experimental group The control group (T) sig The significance
Speed test (s) mean Std mean std 4.893 0.00 Significant

4.526 0.032 4.595 0.037
* Significant  0.05> At a degree of  freedom (22)



Pa
ge

 
42

https://journals.e-palli.com/home/index.php/ajpehs

Am. J. Phys. Educ. Health Sci. 3(1) 39-43, 2025

grass surface, the nature of  the sand surface, the specific 
exercises applied on them, the intensities included in the 
specific exercises, and the rest periods between repetitions 
and sets contributed to the development of  transitional 
speed. 

Recommendations 
It is necessary to focus on training on sand and grass 
surfaces and to integrate them into various training 
programs because they have a good effect on developing 
physical abilities, such as transitional speed. Conduct 
research and studies that involve diversifying training 
surfaces for various physical, skills, physiological, and 
proprioceptive abilities. It is necessary to conduct 
comparative studies that involve the use of  sand and 
grass surfaces in other individual and team sports.

REFERENCES
Abdel Aziz, A. (2006). A comparative study of  the effect 

of  training in sand and training in water on improving 
some physiological variables and elements of  physical 
fitness in football. Mansoura University Journal, 23. 
Retrieved from https://www.researchgate.net/
publication/342667869_The_Effect_of_Training_
on_Sand_on_Muscular_Power_Legs_Tolerance_
Various_Defensive_Movements_and_Lactic_Acid_
of_Handball_Players

Binnie, M. J., Peeling, P., Pinnington, H., Landers, G., 
& Dawson, B. (2013). Effect of  surface-specific 
training on 20-m sprint performance on sand and 
grass surfaces. Journal of  Sports Sciences. Retrieved from 
https://pubmed.ncbi.nlm.nih.gov/23478471/

Binnie, M., Dawson, B., Arnot, M., Pinnington, H., 
Landers, G., & Peeling, P. (2014). Effect of  sand versus 
grass training surfaces during an 8-week pre-season 
conditioning programme in team sport athletes. 
Journal of  Sports Sciences, 32, 1001–1012. Retrieved 
from https://pubmed.ncbi.nlm.nih.gov/24479768/

Chartrand, D., & Guillaume. (2020). Grass training to 
improve speed, endurance and agility in athletes. 
National Library of  Medicine. Retrieved from https://
pmc.ncbi.nlm.nih.gov/articles/PMC9808803/

Cissik, Y. J. (2012, July 29). 3 drills for training speed and 
agility in the sand. Stack. Retrieved from https://
www.stack.com/a/sand-speed-training/

Duncan, L. (2015, March 5). The benefits of  running 
on grass. Triathlete. Retrieved from https://www.
triathlete.com/training/the-benefits-of-running-on-
grass/

Fraioli, M. (2015, October 21). 7 habits of  highly effective 
runners. Medium. Retrieved from https://medium.
com/@mariofraioli/7-habits-of-highly-effective-
runners-40aab4e2c98a

Graham, C., & Hamilton, J. (2020). Grass training: 
6 benefits that give you an edge. Journal of  Sports 
Science. Retrieved from https://www.researchgate.
net/publication/249883651_Enhancing_Sport_
Performance_Merging_Sports_Science_with_

Coaching
Hussein, M. H. (2024). The degree of  exercise of  academic 

and sports freedom among faculty members at the 
colleges of  physical education and sports sciences 
in Baghdad. American Journal of  Physical Education and 
Health Science, 2(1), 1–10. Retrieved from https://
journals.e-palli.com/home/index.php/ajpehs/
article/view/2379

Impellizzeri, F., Rampinini, E., Castagna, C., Martino, F., 
Fiorini, S., & Wisloff, U. (2008). Effect of  plyometric 
training on sand versus grass on muscle soreness and 
jumping and sprinting ability in soccer players. Journal 
of  Sports Medicine, 42, 42–46. Retrieved from https://
pubmed.ncbi.nlm.nih.gov/17526621

Kareem, A. H. A. (2024). The Effect of  Cycling Exercises 
in Some Biochemical Elements and Achievement in 
Individual Time Trial for Elite Men Cyclist’s. American 
Journal of  Physical Education and Health Science, 2(2), 4–9. 
https://doi.org/10.54536/ajpehs.v2i2.2449

Kercher, M. (2022). Benefits of  running on sand: Make 
the most of  training on the beach. Marathon Handbook. 
Fraserburgh, UK.

Kroger, A. A., Kemmler, W., Raffalt, P., & Schwarzer. 
(2015). Benefits of  sand training: A systematic 
review. Austrian Journal of  Sports Medicine, 43(1), 16–
21. Retrieved from https://www.researchgate.net/
publication/256083524_Sand_training_A_review_
of_current_research_and_practical_applications

Lucas, A. P., Nunes, R., Freitas, T. T., & Loturco, I. 
(2023). Sand and grass surfaces are equally effective 
in promoting positive adaptations in the sprint 
performance of  elite young soccer players. National 
Library of  Medicine, 40(4). Retrieved from https://
pubmed.ncbi.nlm.nih.gov/37867732/

Mirzaei, B., Norasteh, A., & Asadi, A. (2013). 
Neuromuscular adaptations to plyometric training: 
Depth jump vs. countermovement jump on sand. Sport 
Science & Health, 145, 145–149. Retrieved from https://
www.researchgate.net/publication/258166067_
Neuromuscular_adaptations_to_plyometric_
training_Depth_jump_vs_countermovement_jump_
on_sand

O’Dell, S. (2015, January 29). Training and conditioning: 
Quick sand. Training & Conditioning. Retrieved from 
https://training-conditioning.com/article/quick-
sand/

Pümperl, P., Güldner, S., Schild, S., & Wagner, H. 
(2020). Referee performance in a beach soccer 
match: Exploring changes in physical and technical 
performance. International Journal of  Performance 
Analysis in Sport, 20(4), 446–458.

Sahafizad, M., Mahdizadeh, S., & Parnianpour, M. 
(2013). Characteristics of  the physical fitness of  
elite football referees. Journal of  Human Kinetics, 
95. Retrieved from https://www.researchgate.
net/publication/333147885_Football_Referees’_
Physical_Fitness

Schmidt, P. A., Zebe, E. W., Cronin, A. J., & Little, 



Pa
ge

 
43

https://journals.e-palli.com/home/index.php/ajpehs

Am. J. Phys. Educ. Health Sci. 3(1) 39-43, 2025

T. (2018). Effects of  sand running on muscular 
performance and acute responses in female and male 
athletes. Journal of  Strength and Conditioning Research, 
32(7), 1983–1988. Retrieved from https://journals.
lww.com/nsca-jscr/pages/default.aspx

Sparacio, A., & Baker, M. (2015). The benefits of  grass 
training for speed, endurance, and agility. Journal 

of  Sports Sciences, 2. Retrieved from https://www.
tandfonline.com/journals/rjsp20

Stark, B. (2019). The benefits of  grass training for athletes. 
National Library of  Medicine. Retrieved from https://
pubmed.ncbi.nlm.nih.gov/24479768/


