Running the 40 Yard Dash
Running the 40 yard dash is crucial for every athlete,
but doesn’t
involve some sort of mysterious incantation to take magically minimize
speed. In fact a very steady and careful training program involving
strength training, core training, plyometric training, agility
training, flexibility training, and sprint training will allow
you to shave valuable time off of your record.
The 40 yard dash is the test that can make or break an athletic
career and is no other test more recognized or more often utilized.
When a coach comes across an athlete who can run the 40 well,
he knows he’s got an athlete with potential. As long as they’ve
got speed, the coach is apt to think, I can teach them the skills
of the sport. For all the athletes out there, though, this begs
the questions: how can I get the speed?
The strength portion of your 40 yard dash will involve basic strength
exercises to ensure a proper base of strength and then progress
on to functional strength exercises to teach your body to take
a strength movement through a specific range of motion. From there
it is essential to your 40 yard dash training that you begin training
for explosive strength exercises against medium to heavy resistance
(Note: do not attempt explosive strength training without adequate
standard and functional strength training.). Standard core training
must be included to properly teach your body to engage deep stomach
muscles and maintain proper movement and function of the rest of
your body.
Plyometric training involving an explosive initiation of a movement
and a soft, careful, concentrated landing are also essential
to 40 yard dash training. Plyometric drills as simple as squat
jumps
(starting in a squatting position, jumping as high as possible
into the air and then landing softly in a squatting position)
or power skipping will improve your quickness, explosive movement
abilities and agility. Agility training through programs that
emphasize
movements like pivoting, quick lateral movements quick direction-change
exercises also cannot be ignored. Agility ladders and agility
rings are excellent methods to teach your body to move in unusual
directions
in an effective way.
Flexibility training is an often ignored, but crucial part
of 40 yard dash training. Every training session should end
(though very
rarely begin) with dynamic and static stretches for the full
body and especially for the legs, hips and back. Hip range
of motion
is essential to decreasing time on the 40 yard dash.
Finally, sprint training is the portion of 40 yard dash training
to which most people are tempted to skip ahead but which
isn’t
nearly as effective if any of the other types of training are
ignored. Practice your sprints on the 40 yard or 100 yard dash,
but do not
attempt any longer. Sprints should only last 5 to 8 seconds.
Only a program that combines all of these elements will make
a significant difference in time on the 40 yard dash. Consistently
and carefully following such a program will also, in addition
to
improve your time on the 40, improve nearly all other aspects
of athletic performance and benefit your overall athleticism,
as well as improve running the 40 yard dash.
