40 Yard Dash
Whether it's 40 yard dash training or actually running the timed
event, warming-up is crucial to your success. Ask an athlete to
warm-up prior to a workout and they will begin to
days that static stretching will prepare you for your activity.
This is not only incorrect, but also counterproductive. Static
stretching will inhibit your ability to produce your full elastic
energy potential and muscular strength by elongating muscles, tendons,
ligaments and fascia. We want to create force, while static stretching
promotes muscle relaxation by reducing sensory activity and muscle
spindle tension. We don't want our athletes calm and bored before
our workouts so we don't have them static stretch prior. In fact,
studies show that static stretching before engaging in intense
workouts (practices and games) actually reduces power output.
Increasing range of motion is a goal of our warm-up, but also
to prepare the athlete for the workout or game itself. The warm-up
should consist of multi-planar movements at different speeds through
full range of motion. Even though we are focusing on linear movements
with regards to 40 yard training, we still want to make sure that
the entire body is warmed up and ready for action. As the warm-up
progresses, the intensity and speed will increase.
Following is a warm up that we use with our athletes to prepare
for a speed session.
40 Yard Dash Workout Preparation Warm
1) Jog 400m, skip 400m
2) Loose skipping w/arm swings 2x30y
3) Loose skipping w/arm circles 2x30y
4) Lateral Lunge walk x20
5) Spiderman x12
6) Forward Lunge w/Hamstring Stretch x20
7) Iron Cross and Scorpion x 20 each
8) Accelerations 2x30y @ 75% intensity
9) Backward Run 2x30y
10) ‘A’ Skip 3x15y
11) ‘A’ Run 2x20y
12) ‘A’ Run w/Sprint 2x30y
13) Accelerations 1x30y each at 85%, 95%, 100%
By performing this warm up, athletes will feel loose, warmed up
and ready to go at full speed. They should be lightly sweating
and should have an elevated heart rate. If this is not the case,
athletes took too much time between exercises.
Remember, static stretching should not be a large part of your
warm up. Instead, save it for after your workout, especially on
tempo/recovery days, when your body is already warm. That is where
you will make your biggest gains in flexibility. Warm up exercises
should primarily be dynamic, as there is no relationship between
static stretching and dynamic performance. Use this routine to
dramatically improve your 40 yard dash.