Training on Turf

training on turf

Why Train on Turf?

Whether you are recovering from injury or looking to improve performance, turf offers a safe and ideal training surface when used properly.  There are a host of benefits to working out on a turf surface:

Minimizes Injury

  • Reinforced turf surface offers a higher shock absorption than concrete or hard rubber flooring
  • Turf surfaces reduce wear and tear on joints and protect against chronic injury

Enhances Performance

  • Additional resistance from the turf trains your muscles for more strength and agility on flat surfaces
  • Turf surfaces challenge stability muscles and improve training experience

Functional Training

  • Slightly cushioned surface helps athletes maintain their position during precision movements, lifts and stretches
  • Turf surfaces reduce slips and falls

What Exercises Can You Do on Turf?

Turf work is great to develop strength, power, endurance, speed, agility and coordination through exercises such as walking lunges, sled pulls, and prowlers.

Walking Lunge

  • Keep your upper body straight, with your shoulders back and relaxed
  • Keep your chin up with your gaze looking forward with your core engaged
  • Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle
  • Repeat movement with your other leg
  • Continue this movement with your left and right leg 40 yards
  • Repeat 5 times for one set

Sled Pulls

  • Attach a TRX strap to a sled with your desired weight
  • Facing the sled, lower into a squat and perform a row to pull the sled toward you
  • Repeat for ten rows down the turf for one set


  • Firmly grip the sled. Set your feet up so they are the same width as your running stance. When you stride, make sure that your feet remain the same width apart the entire time
  • Make sure that your body remains in proper alignment from the head to feet.
  • Your spine should be neutrally aligned with your torso and pelvis facing ahead, your knees should remain in line with your feet the entire time
  • Complete 2 sprints or walks of 40 yards distance with 60% max load
  • Complete 6 sprints or walks of 40 years distance with 60% max load

More questions?

Ask us about using the turf surface for your next workout. Contact Joseph Harwood, Fitness Manager: (905) 475-0350 ext. 3252 or e-mail

Joseph Harwod