Improving Speed in the 40 Yard Dash

In many sports today, each athlete is timed in the 40 yard dash. Improving speed in the 40 yard dash is very possible if you follow these suggestions. These times often can give the coaches a great impression if run fast. The start and phases of the dash will be focused on here, and will absolutely help bring down the times.

A good start is extremely important for the 40 yard dash. If you can’t power off the line and get up to speed as fast as possible, then you are wasting your time. An efficient start can cut tenths off your time if done correctly. This is the most important part of the dash, because you aren’t running very far.

You first want to make sure you are as close to the line as you are allowed. Even put your thumb and index finger on the line, but don’t go over. The start is going to be a start like you are getting off the line of scrimmage like a lineman would during a game, except both of your hands will be on the ground and your feet will be placed differently. Your front leg should be about two foot lengths away from the line, and your back leg should be three. Before you do this you need to determine which leg should be forward, and which should be back.

To determine which leg should be in front of the other during your start, try whatever is comfortable for you. An easy way to decide is to put the leg you jump off of forward. If you are dominantly a right-handed, then usually your left leg will be forward, and if you are left-handed your right leg will be forward. But this is not the case for everyone. Make sure your front leg is comfortable before you start.

Usually the person timing you will wait for you to get ready. Once ready they will say, “set, go”. When the set command is given, you want to stick your butt in the air. Your front leg should make about a 45 degree angle, with your back leg around 60 or more. Again, this is preference, so make sure you are comfortable. Also you want to make sure that your head is down, just keep it relaxed.

Once the “go” command is given, you have to power off of the starting line. You want to drive your back leg forward towards your head, and you want to drive your arm opposite your back leg over your head. You want to actually jump forward powerfully and NOT just step out.

Once you get off the line you want to keep driving your arms up and back as hard as you can, but don’t tense up. Many athletes tend to cross their arms over their bodies, so you need to make sure you are keeping your arms straight up and back. Your arm angles should be between 90 and 120 degrees from the elbow. Your hands should be loose, in a fist, like you are holding a potato chip and you don’t want to break it. Remember, if you tense up one part of your body, it will spread and you will just get slower.

After you get off the line, you want to GRADUALLY start to stand up straighter. Your head will still be looking towards the ground during the first 10 yards or so. During the next 20 yards your body will start to stand up straighter, but there will still be a noticeable lean. Make sure you aren’t holding yourself down, it again needs to feel comfortable for you, but you also don’t want to pop right up. During the last 10 yards you just need to hold on and run your fastest. Just keep your body relaxed and power through the finish line.

By following these tips to improving speed in 40 yard dash, your time will drop, and you will notice a huge improvement.

Football Speed Training