Exercises to Run Faster on Your 40 Time

The 40-yard dash is not a competitive event in track and field, but it is a distance used to measure the speed of athletes in official evaluations. The 40 is best known as the speed test for football players being scouted by colleges and later by National Football League teams. Running a series of 40-yard sprints will only go so far in helping an athlete improve his time but there are a number of drills he can do to help improve his time.

  1. Stengthen the Core

    • Balance and power are keys to improving speed in the 40-yard dash. A runner with better balance can train longer and has the body control to get the better start necessary for a fast 40. A strong core provides that balance and strengthens the legs. The core is the muscles of the body between the chest and the thighs.

      Core exercises include the plank run. In this exercise, the athlete gets into a push-up plank position and then proceeds to run in place while holding the position with her upper body and arms. The exercise causes the athlete to hold her core muscles firm and gives them a workout. Other core drills include lifting weights and push-ups. Leg raises on a stability ball create an unbalanced position that works the muscles involved in the exercise with the core muscles that maintain the body's balance.

    Interval Sprints

    • The runner looking to improve his 40 time needs to run sprints as part of the workout routine. Interval sprints are a good way to build up muscle endurance and stamina and thus to work on sprint times. The athlete would starts with 20-yard intervals, sprinting 20 and then jogging 20, and runs two sets.He then increases both the sprint and the jog in 10-yard increments and runs two sets at each distance, up to 60-yard intervals.

    Work the Legs

    • Plyometric exercises increase speed in the 40-yard sprint. A bounding exercise is a good plyometric exercise as it engages both the legs and the cardiovascular endurance. Bounding is running in a straight line with long steps, holding each stride while balancing on that one leg before leaping out for the next stride. Running stairs or up hills are other types of plyometric exercises that build leg strength and improve sprinting speed over short distances.

    Flexibility

    • Relaxation is a critical element of speed. An athlete must be loose and limber as she begins running to get to maximum speed faster. The ability to relax the muscles while striding also increases speed. Sprinters need to have a regular stretching program. Yoga exercises put the body in position to strengthen the legs while teaching the upper body to relax. They stretch the entire body while adding strength and balance. Yoga positions such as warrior one, warrior two and reverse warrior are simple stretches that improve speed.