Keys to a Fast 40 Yard Dash

The 40-yard dash measures not only speed but acceleration and overall athleticism. It is used to evaluate athlete's potential in a wide variety of sports, most particularly American football. As with any athletic endeavor, adequate physical training and preparation will put an athlete in the best chance for success, but body mechanics and technique also play a key role in overall speed.

  1. Training

    • A training regimen that promotes gains in both strength and endurance will contribute to success in speed workouts and tests. But the best way to improve your sprinting is to sprint. Sprinting speed workouts, plyometric workouts and the old-fashioned tire run are effective ways to quicken impulses from your central nervous system. Recovery time is paramount when performing speed workouts, and athletes should allow 36 to 48 hours to completely recover from a speed workout. Otherwise, the nervous system becomes fatigued and will not be able to perform at maximum speed.

    Foot Placement

    • A good start off of the line and quick acceleration to top speed is critical for a short distance like the 40-yard dash, and much of this has to do with initial starting foot placement. Cross the arms in front of you to determine which leg is the "quick leg" and which is the "power leg." Whichever hand is tucked under the armpit, the opposite leg is the quick leg. When starting from a three-point or sprinter's stance, a quick way to gain proper spacing is to place the power leg 2 foot lengths behind the starting line, with the quick leg another foot length behind the power leg foot.

    Arm Movement

    • According to Mike Gough, president of Procombinetraining.com, proper arm motion is just as important as quick leg motion to obtain top speed quickly. Keep the hands and palms relaxed to avoid tightness in the arms and shoulders. Keep the elbows tucked close to the body and at 90-degree angles. Swing the arms toward the finish line and it will help to avoid unwanted lower body rotation.

    Breathing

    • According to an article at Bodybuilding.com, Soviet research shows holding your breath initially at the start of the run will increase blood pressure and motor unit recruitment. The optimal breathing pattern is to hold your breath for the first 10 yards, exhale the next 10 yards, deeply inhale the next 10 yards, and finish out the sprint by exhaling.