How to Improve a 40-yard Dash

The 40-yard dash is a key metric in sports such as football.

The 40-yard dash is a key metric in football, where playing time, scholarships and even getting drafted can be affected by your time. If your clocking is sub-par, there are numerous drills and techniques to help you cut valuable tenths of a second off your time. Runners strive to increase their 40-yard dash time, because it is an indication of how fast they can run. If you truly want to better your 40-yard dash, you must work hard, stay focused and improve your technique.

Things You'll Need

• Whistle

Instructions

1. Find a comfortable position at the starting line. The start of the 40-yard dash is crucial because it determines everything that follows. Place your "strong" leg in the front position and your "quick" leg in the back position when getting in a three-point stance. Determine your "strong" and "quick" legs by placing folding your arms. According to the Complete 40 training website, “if your left is tucked under, your right leg is your ‘quick’ leg.” Separate your feet by the approximate length of your shin.

2. Practice on your drive phase--the first eight to 10 steps in the 40-yard dash. Practice responding to the sound of the starter's pistol by having someone sound a whistle. Training yourself to react quickly at the start can shave crucial tenths of a second off your time. Stay low to the ground when taking your first steps. Drive out of the three-point stance as hard as possible. Keep your body at a 45-degree angle to the ground driving out.

3. Ensure that your arms stay above the midline of your body. This is crucial because the arms counteract the force of your legs. Keep your hands lightly clenched. Keep your shoulders down and tighten your stomach. Avoid causing tension in your hands and palms by closing them too tightly.

4. Perform 40-yard sprint drills for about 30 minutes, three times a week. Rehearsing drills consistently is the best way to prepare your body and mind for the actual 40-yard race.

Tips & Warnings

• Stay relaxed throughout the 40-yard dash. Avoid tightening your face and eyes and do not mash your teeth. Ensure that you are maximizing your stride. If your stride is short, you are not relaxed.

• Perform stretching exercises to strengthen your leg strides. It is important to stay relaxed during the 40-yard dash so that you don't overwork your muscles.

• Keep a clear mind. Your mental focus is just as vital as your physical development.

References

• Complete 40 Training: 40 Yard Dash Training