Running and Fitness

How to Run a 40-Yard-Dash

By Mike Caza, CSCS

The most highly regarded test at college camps or combines across the country is the "40". The 40 yard dash is a measure of straight-ahead speed, and ultimately acceleration. The ability to accelerate from a start position is very applicable to the demands of football. Let's look at a couple tips for a faster 40 time this summer:

The Stance:
An efficient stance allows the athlete to accelerate and lays the groundwork for a fast time. If the stance lacks proper mechanics, it's safe to say the athlete will run a time indicative of their true potential.

• Power Leg - The first pointer is to start eating away at the 40 right from the beginning. You want to gain as much legal ground as possible. If you are right handed, normally the power leg will be the left leg. Place the left foot about 4-6 inches away from the start line.
• Back Leg - This is going to be the right leg if your right handed. Place the right knee on the ground even with the toes on the left foot. This will provide the proper spacing between the feet for the most optimal start.
• Hand Placement - Place the right thumb and index finger on the ground right behind the start line so it's touching the line just to the side of the right knee.
• Raise the Hips - Now that the feet and hand are situated, the hips are raised so that the lower back is parallel to the ground with the head in a neutral position looking down. The head and shoulders should be leaning out over the start line.
• Drive Arm - This is going to be the left arm. It should be bent at an angle so that the hand is next to the hip joint or the hip pocket on the shorts.

This stance will not be the most comfortable but be assured it is mechanically correct. You are now in the most optimal position to accelerate.

The First Ten Yards:
Most 40 yard dashes are won or lost in the first ten yards. A good start can decrease a 40 time by .2 seconds or better.

• Pull Arm - This is the arm that is touching the ground. To begin the sprint drive this elbow back like pulling weeds out of the ground while the drive arm fires straight forward with the arm bent at a 90 degree angle.
• Leg Drive - At the instant the arms move, an explosive push from both legs is vital for the start but it is the power leg in full extension that is exerting the most force into the ground for a longer period of time.
• Acceleration - The first ten yards should be explosive with good forward body lean and eyes looking down. The objective is to rocket out of the start with explosive arm and leg action pushing down and back into the ground.

For more information on PSC speed training, contact the training office at (330) 487-0810 to receive more in depth training to improve your 40 and
other combine tests.

Mike Caza is Owner and Director of Performance at Premier Sport Conditioning in Twinsburg, Ohio. Mike is the creator of Breakthrough Vertical Jump Training, a complete 12 week program designed to help coaches, athletes and trainers enhance vertical jumping ability in volleyball, basketball, football and track and field athletes. Mike was himself a successful world class high jumper and member of the Canadian National track & field team having jumped 7'5 which measures 18 inches over his standing height of 5'11. For more information on the Breakthrough Vertical Jump Training program, visit www.mikecaza.com or call (330) 487-0810.

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