How to Run a Faster 40-Yard Dash

The 40-yard dash is known as a benchmark to gauge one's speed. If you aren't pleased with your 40-yard dash time, you can train to improve it. Provided you commit to a dedicated training regime, you can run a faster 40-yard dash over time. For a better time, you must incorporate a variety of different training methods, including speed drills, resistance training and flexibility work. With well-rounded training, you'll undoubtedly improve your time.

Things You'll Need

  • Ankle weights
  • Weighted vest
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Instructions

    • 1

      Use resistance. Wear ankle weights or a weighted vest while you run. The additional weight will help you to build muscle. Once you remove the weights for the 40-yard dash, you'll move faster since you will feel much lighter.

    • 2

      Perform hill sprints. Measure out 40 yards on a hill. Practice sprinting up the hill multiple times. This will improve your speed and strength. When you sprint on flat terrain, you'll move more quickly.

    • 3

      Improve your flexibility. After you warm-up, stretch your body. Also, stretch at the end of your training session. Do yoga once to twice weekly to improve your body's flexibility. Flexible muscles will help to improve your speed in the 40-yard dash and decrease the likelihood of injuries.

    • 4

      Do leg exercises. Work your legs out two to three times weekly with a variety of muscle-building and toning exercises. Squats, lunges, dead lifts and calf raises will build muscle, helping to improve your sprinting times. For more intense leg workouts, try single-leg lunges and squats, or hold weights in your hands while completing the movements.

    • 5

      Run 80-yard dashes. Time yourself and try for your best time in 80 yards. When you cut that distance in half to run the 40-yard dash, it will seem much easier and you'll experience faster times.