How to Increase 40-Yard-Dash Speed

The 40-yard dash has become the standard in measuring the speed of football players. It is used in almost all levels of football and can have a major effect on whether a player earns playing time, earns a scholarship or drafted into the NFL. Being able to improve your 40 time is a main goal for many players. Fortunately, there are many things a person can do to help increase their speed and quickness and ultimately lower their 40-yard dash time.

Things You'll Need

  • Running shoes
  • Stop watch
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Instructions

    • 1

      Position your feet correctly. A simple thing such as correctly positioning your feet to maximize your explosion out of the blocks and initial quickness can make a big difference in decreasing your 40-yard dash time. Start by determine which of your legs is your "power" leg. This easily can be done by standing with both feet next to each other and have a friend lightly push you in the back. The leg you put forward to stop your fall is your power leg. The power leg will be in the forward position and will give you your initial drive off the line. Place your power leg about two foot-lengths from the starting line. Your rear foot should be placed about one foot behind your front foot. This will give you maximum explosion with your power leg and help you to quickly get into a good running position.

    • 2

      Improving the start can reduce several tenths of a second off of the time. This is important because every tenth counts in the short position. Get into the "set" position by raising your hips in the air and lifting your knees off the ground. Your front leg should be in a 45 degree angle and your back leg about 60 degrees. Your head should be down and looking at the line. When the gun goes off, you should explode out of the block like you are jumping but forward rather than up. Drive your arms forward and back as hard as you can.

    • 3

      Stand up gradually as you get away from the line. Continue to drive your arms up and back as far and hard as you can and straight forward and back, not across your body. In the first 10 yards, you want to slowly stand up, but you will still have a forward lean and be driving forward with your legs.

    • 4

      Continue slowly standing up until you are in an upright running form. This should be completed after you have gone 20 to 25 yards. This whole process should be gradual and you do not want to be fully upright until you have achieved maximum speed.

    • 5

      Maintain a relaxed position throughout. If you tense any part of your body, it will result in tensing other parts, which will result in less speed. The more relaxed you can keep your whole body, the more speed you will be able to achieve. One tip is to pretend you are holding a potato chip or cracker between your fingers and thumb. You do not want to break the chip, so keep a light hold on it. Focusing on keeping your hands relaxed will help keep the rest of your body relaxed.