Speed Training 40 Yard
Most of the speed training 40 yard dash is going to be in the
acceleration phase so we need to put a majority of the focus here.
phase is 0 – 30 yards. Your training should focus on the
start of the 40 so you can do it as efficient as possible while
you also learn how to drive out strong and forceful.
A proper training plan is crucial but you do not need expensive
equipment to have a successful plan. So, speed training for the
40 yard dash doesn’t have to be as
complicated as everyone makes it sound.
Too often football athletes that are running the 40 stand up right
away from the start and try to run as fast as possible. Standing
up from the beginning of the run is definitely a mistake. The first
few steps, or drive phase, should focus on attacking the ground
and applying force. Doing this will keep your body angle low and
low to the ground.
If you try to be to quick with your legs, you will not be using
your full strength to drive out and although you might feel a little
faster because your legs are moving quicker, you will actually
have a slower time and not set yourself up to be in the best possible
position. This is what happens when you ‘stand up’ too
quickly off of the start.
When you look at the fastest runners in the world, track and field
sprinters, you will understand why they use starting blocks. The
blocks put them in the position to apply great force at the start
and keep their bodies low to the ground.
When you are running the 40 yard dash and you applying a lot of
force at the start, your body will gradually start to rise into
an upright position. Drive out so the body is at a 45 degree angle
to the ground. Make sure you don’t force it or try and rise
too quickly. When you try and stay low you normally hold yourself
down by breaking at the hips. This will limit the amount of force
you can apply to the ground and will lead to poor acceleration
so, let your upper body unfold naturally.
Here is a great speed training 40 yard dash workout that you can
3x 25 meters – push up start
3x 25 meters – 4 point stance
2x 30 meters – 3 point stance
1 x 40 – 3 point stance
Follow this workout and to create the acceleration speed you were
looking for. This is just a starting point so you can increase
the distances or add resistance using a weighted vest, speed parachute,
tubing, weighted sleds and more. Best of luck with your 40
yard dash speed training.