Mastering the 40-Yard Dash: A Step-by-Step Guide
By Mark Keil, CSCS
Posted on July 9, 2024
By Mark Keil, CSCS
Posted on July 9, 2024
The 40-yard Dash measures an athlete’s time to cover 40 yards (36.6 meters) from a standing start. It’s a test of speed, acceleration, and overall explosiveness often used to evaluate athletes in football and scouting combines.
Mastering this sprint requires more than raw speed; it demands technique, explosive power, and precise timing.
Whether aiming to improve athletic performance or preparing for a combine, mastering the 40-yard Dash involves a systematic approach that covers training, technique, and mental preparation.
Training: Developing Speed and Explosiveness
Building strength, particularly in the lower body (quadriceps, hamstrings, calves, and glutes), is crucial for generating the power needed to propel forward quickly. To develop leg strength, focus on compound exercises like squats, deadlifts, and lunges.
Incorporate plyometric exercises such as box jumps, bounding drills, and explosive sprints to improve power output and reactive strength.
Plyometrics help enhance muscles’ stretch-shortening cycle, which is essential for quick acceleration.
Sprint drills should be included in the training regimen to target acceleration and speed. Work on short sprints (10-30 meters), focusing on explosive starts, maintaining proper form, and gradually increasing your speed over time.
Practice running mechanics like arm swing, knee drive, and proper foot placement during acceleration. These drills improve your efficiency and help reduce unnecessary movement that can slow you down.
Technique: Perfecting Your Start
Starting Stance: Position yourself with your dominant foot slightly ahead, around 18-24 inches from the starting line. Place your hands shoulder-width apart on the ground, with your fingers spread wide for stability.
Initial Movement: Explode off the line with a powerful drive from your legs. Your first few steps should be short and powerful, focusing on driving your knees forward and pumping your arms vigorously to generate momentum.
Stride Length: As you accelerate, gradually lengthen your stride while maintaining quick turnover. Avoid overstriding, as it can lead to deceleration and wasted energy.
Head Position: Keep your head and eyes focused straight ahead, maintaining a neutral spine position to optimize your body alignment and reduce resistance.
Mid-Sprint Focus: During the middle phase of the Dash, maintain your speed by continuing to drive your knees and pump your arms. Stay relaxed yet focused, minimizing any unnecessary tension in your upper body.
Final Push: As you approach the last few yards, increase your effort to finish strong. Tip: Run through the cones; do NOT slow down early.
Practice controlled breathing throughout the sprint to optimize oxygen intake and energy efficiency. Focus on deep inhales through your nose and forceful exhales through your mouth.
Mental Preparation
Mentally rehearse each phase of the 40-yard Dash, visualizing yourself executing perfect form and achieving your desired time.
Visualization helps improve confidence and prepares your mind for the physical demands of the sprint.
Before the sprint, stay mentally focused yet relaxed.
Clear your mind off distractions and maintain a positive mindset, believing in your training and preparation.
Lastly, develop a pre-race routine that includes dynamic stretching, warm-up drills, and visualization exercises to mentally and physically prepare yourself for the sprint.
Conclusion
Mastering the 40-yard Dash requires dedication, discipline, and a comprehensive training approach. By focusing on strength development, plyometrics, sprint workouts, and precise execution of starting techniques, athletes can significantly enhance their performance in this acceleration test.
If you’re interested in helping your athlete improve their speed, then sign up for a FREE Speed & Agility Session.
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