How to Improve Your 40 Time

The 40-yard dash is a sprint used to primarily evaluate your acceleration and speed over a short distance. Football scouts use the 40-yard dash as a good determinant for future prospects for the NFL draft or collegiate sports programs. Other people wish to improve the 40 time to simply determine their strengths or weaknesses in acceleration and speed. You can improve your 40 dash time by implementing a training routine that combines strength, power, acceleration and speed.

Things You'll Need

  • Cones
  • Weighted Sled
  • Weight Plates
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Instructions

    • 1

      Grab two cones and place them 40 yards apart to mark the distance of your dash. Grab weight plates and place the plates on the sled that you are going to push. Make sure that the weight on the sled is appropriate for you to handle so you can perform the drill correctly. Start the weighted sled at one cone. Place your hands on the sled handles and begin to push the sled forward, driving your feet into the ground. Keep your chest up and your feet constantly moving as you accelerate and maintain your max speed all the way to the opposing cone. Rest at the opposite end before you repeat the drill. Perform six to eight sets.

    • 2

      Continue your training session by performing sets of 40-yard sprints. The most basic way to improve your 40 time is to simply practice the drill. Begin at the first cone and quickly sprint to the other cone. Stop and touch the opposing cone before you turn around and sprint back to the start. Rest until you are fully recovered between each sprint. Perform five to 10 40-yard sprints.

    • 3

      Finish your training routine by finding a hill with a reasonable slope so you can run hill sprints. Hill sprints increase your speed and power by forcing your body to execute fast and explosive sprints up steep angles in a short time period. Start at the base of the hill and run at full speed for 5 to 15 seconds before you rest. Rest until you are recovered so you can perform each set with maximum effort. Attempt six to eight sets of hill sprints.