There are numerous ways to change up a workout. For instance, team sports athletes might consider training on sand instead of artificial turf. What’s to be gained from navigating a sandy surface that the practice field can't provide? A study published in The Journal of Sports Medicine and Physical Fitness checked out the differences using 8 adult male soccer players.
Rate of perceived exertion and maximum speed changes were highest on sand, which also required more frequent foot movements to lift the ball. There was a lot more high intensity running and a higher percentage of successful shots on turf. Mixing it up between these types of surfaces could help players round out their abilities.