We all know how prominent the 40 yard dash is. I've seen one tenth of a second make the distinction between a player getting premium as an undrafted free agent after the Nfl draft, and not getting premium at all.
Below are some of the tips that can help you enhance your 40 yard dash time.
You'll find that they're broken into four parts: stance, start, sprint, and training.
Before we get started though, I wanted to mention the significance of warming up properly. I'm not going to get into the specifics of exactly how you warm up, but you want to make sure that you at least have a light sweat going before you run your first 40 at a testing event.
You need to have your body temperature up to run your fastest. Try to stay absorbing and warming up all the way up until the occasion right before you run.
Disclaimer: Your trainer or track coach may teach some of these philosophies a diminutive differently. With that said, I'm confidant that most trainers will agree with most of the data you'll read below.
Let's start out with the stance.
Stance
You need to get comfortable with your starting stance long before you show up for testing day. You should be so used to it, that it feels like second nature.
Front hand positioning - Your front hand, which should be your dominant hand (in most cases), should be aligned parallel to the start line and should be settled as close to the starting line as possible.
Rear hand/arm positioning - coming up, I was trained to place my rear arm level up in the air above my back before I exploded out of the blocks.
But nowadays, more and more trainers are training their clients to keep the rear arm in a 90 degree angle position, settled next to, or on your butt.
The doctrine behind this is that if your hand is way up in the air, the timers are going to start the clock when that hand moves.
The problem, is that if your hand is up high in the air, they're probably going to start the timer long before you've even begun to move forward. So you're possibly hundredths or tenths of a second to your 40 before you've even started to run.
Weight distribution - When you line up, shift 90% of your weight to your front hand and foot, and lean forward, so your shoulders are as far over the starting line as you can stand, before you topple-over.
This makes the distance you have to voyage to the stop line shorter.
Front leg positioning - When you're in your starting stance, make sure your front leg is your power leg.
If you're not sure which one is your power leg, it's regularly the one you'd prefer to jump with if you had to select between the two. If that still doesn't help you recognize it, it's regularly the foot opposite your dominant hand.
Your power leg should be anywhere from six to nine inches behind the starting line, and the toes of your rear foot should be in-line with the end of the heel of your power leg.
Shin positioning - While you're in your stance, your shins should be as close to parallel to the ground as possible. If your legs are vertical (i.e. Perpendicular to the ground), when you start, your first movement is going to be to crouch down before you explode out of your stance.
That's not what you want. You want to be absorbing forward as swiftly as possible.
Start
Since the clock starts at your first movement, you need to be coordinated to the point where you're absorbing forward at the same time that your hand is lifting off the ground.
Stay low out of blocks - When you explode out of your stance, stay low.
To give you a good optic of what I mean, when you're in your stance, fantasize that you're about to run into a 100 mph wind. What would happen if you ran standing level up into a 100 mph wind?
That's right, you'd get blown away. So stay low out of the blocks.
Back leg/free-hand request for retrial - Work to make sure you're firing your back leg and free hand forward as your first movement when you're coming out of the blocks.
First step - Make sure your first step is short and powerful. Too big of a first step will get you off balance and overextended, which makes it hard to articulate all of your power.
You'll find that some trainers are of the plan that your first step should be as big as possible, so that you can gain as much ground as possible, as swiftly as possible.
I say to play colse to with both of these philosophies to find what works best for you.
If you find that taking a big first step makes you feel a diminutive off balance, switch to a smaller first step out of the blocks.
Head positioning - Make sure you keep your head down as you make that first step. By keeping your head down as you fire your free hand, you're staying in a solid load-driving position, which helps keep you from popping up to a position where it's hard to accelerate.
Sprint
Straight line running - The shortest distance between two points is a level line, so you need to make sure you're running in a level line. This is one of the most common mistakes players make in the 40.
If you can, description yourself running the 40 yard dash while having coves lined up on both sides of you as you get closer to the stop line. This will help you recognize whether or not you have a tendency to wonder to one side or the other.
If you find that you do, try positioning yourself to the far left or right of the starting line when you get in your stance. Then, as you run, you can use the line of cones right next to you as a guide to help you run straight.
Finish strong - Make sure you run all the way straight through the stop line. It's human nature to let up slightly as you reach the stop line.
You can get colse to this by visualizing the stop line being settled 5 yards past the stop line.
Tricking yourself into running a 45 yard dash will help you keep from letting up as you pass by the timers.
Training
Start training - As I said earlier, your start is extremely important. A major factor to getting off to a good start is being comfortable in your starting position.
The only way to know what's comfortable for you is by experimenting until you find what's comfortable, and practicing your stance and starts over and over until it's like second nature.
Practice at least a dozen 10 yard starts every time you go out to train on your 40.
Weight distribution - As I mentioned in the stance section above, when you line up, you want 90% of your body weight leaning on your front hand and foot, and lean forward so your shoulders are as far over the starting line as possible.
To institution this and to get comfortable with it, institution getting in your starting stance, then lean forward until you fall.
After falling over a few times, take consideration of the position you're in right before you topple. This is the position you want to be in in your starting stance.
This is the spot where most of your body weight is leaning forward, and this ensures that the first move you make is towards the stop line, instead of a wasted movement in someone else direction.
Arm/leg frequency - You want to increase the frequency of your arm pumping motion. One thing you can do, is try standing still with your feet parallel to one someone else in an athletic stance, and grab a light weight in each hand, as if you're sprinting in place.
Then institution pumping your arms as fast as you can, for 10-20 seconds as if you were nothing else but sprinting.
Then try doing it without the weights.
Focus on driving your arms backwards, and keeping the rest of your body under operate and leaning forward towards the stop line.
Weighted 40 yard dash sprints - Try running the 40 with the light handweights, and drop them at the half way point.
Explosion training - Try training doing "let-go's." To do this, you'll need a partner, and a padded waist belt or a towel that a partner can hold onto from behind as you explode out of your start.
Have them resist your movement throughout the first 5 to 10 yards, then issue you. Once they let you go, explode for someone else 10 to 20 yards.
"Let-go's" help you construct explosive power straight through resistance, and teaches upper and lower body coordination.
Overspeed training - To do this, you'll need to a diminutive downhill decline to run on, or a partner behind you giving your resistance with a flexicord device.
If you're going to use a hill instead of the flexicord, understand that the hill doesn't have to be too steep. The steepness you're seeing for is similar to the steepness you'd consideration if the football field you're training on has a diminutive crown.
Overspeed training teaches your body to move at speeds faster than you're used to. This teaches your brain and neuromuscular principles to expect these high speeds.
Wait until you only have a few weeks left before your testing before you do these.
So this is far from a perfect how-to on running the 40 yard dash, but hopefully it guides you in the right direction.
Good luck, and put in the hard work; you just never know how it'll pay off in the end. Remember that a tenth or two shaved off your 40 can mean the distinction between playing with the big boys on Saturday or Sunday, or sitting on the couch with your friends watching the games on Saturdays and Sundays.
Alvin helps professional athletes as an worker of Elite Sports Agency.
In his spare time, he maintains Get2TheLeague.com, a resource designed to give prospective pro football players the data they need to enhance their chances of achieving their football dreams.
He's also the author of Move the Chains: Keys to Unlocking a Pro Football occupation for the Undrafted Player, a book that gives guidance to prospective pro players on how they can enhance their chances of playing pro.
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