How to Run a Faster 50 Yard Dash

You may not be born with natural speed; however, there are steps you can take to improve your running speed. You can use the 50-yard dash to track and monitor your progress in your quest for speed. Steps to take to help you run faster include upper and lower body weight training exercises for exploding off the starting line, and plyometric exercises to speed up slower-working muscles.

Things You'll Need

  • Weights and weight bench
  • Track or a suitable field
Show More

Instructions

  1. Weight Training

    • 1

      Perform three to four sets of weight training exercises, eight repetitions in each set, starting with the bench press. Perform the bench press by lying flat on your back on a weight bench and lowering the barbell to your chest, then raising the weight as you push the weight toward the ceiling.

    • 2

      Perform the squat lift by loading the barbell on your shoulders and by bending your knees until they are parallel to the floor, keeping your back as straight as possible, and by coming back to a standing position.

    • 3

      Execute the military press by standing upright and by pressing the barbell straight over your head.

    • 4

      Perform the dead lift by starting with the barbell on the floor, reaching down and bringing the weight to your waist and lowering again. It is important to keep your back as straight as possible when performing this exercise.

    • 5

      Perform power cleans by lifting the barbell straight from the floor all the way to your chest in one motion. After executing a power clean, the barbell should be at the top of your chest in position for a military press.

    • 6

      Execute the power snatch by taking the barbell all the way from the floor to over your head in one motion. This is similar to the power clean, but differs in that you take the weight over your head instead of to your chest.

    Plyometrics and Stretching

    • 7

      Stretch your muscles by placing your feet together in a standing position and reaching down toward the toes. Do not bend your legs while performing this stretch.

    • 8

      Lie on your back, extend one leg straight out and pull the other foot back and place under your buttocks. Try to force the upper part of the pulled-back leg toward the floor. Perform this for each leg. An advanced version of this stretch is to pull both legs back and place under your buttocks and attempt to lower body backward toward the floor.

    • 9

      Perform lunge jumps by starting almost in a one-knee kneeling position, without the knee touching the ground, with the back foot on your toes. Jump up as high as you can into the air and swap feet in mid air. Perform two sets, 10 repetitions each.

    • 10

      Perform squat tuck jumps by starting from the lower position of the squat exercise and jumping straight up in the air as you pull your knees into your chest. Do two sets of this exercise, 10 repetitions per set.

    • 11

      Run with a skipping motion, pumping your arms hard as you run. Do this exercise two times, skipping a distance of 40 yards each time.

    Running Technique

    • 12

      Concentrate on explosion as you begin the dash.

    • 13

      Run with your body at a 45-degree angle the first 10 yards of the dash, and then slowly work your way into an upright running position.

    • 14

      Position your arms at a 90-degree angle, moving arms as fast as possible.

    • 15

      Take smooth, long steps as you run in a straight line.