7 Steps to a Faster 40-Yard Dash

The 40-yard dash is the
ultimate measurement
of speed in football.
Prospective NFL players
are given bigger
contracts or passed
over entirely based on
how they run the 40.
College prospects are
given an extra look if
their 40 time warrants
it.
Want to improve your
40-yard dash time?
Patrick Beith of
Athletes' Acceleration
offers seven tips to a
faster 40--and they're
all before you even take
off.
Foot Placement
The start of your 40 is
extremely important
since it sets up your
entire run. You want to
put yourself in the best
position possible to be
able to explode off of
the line.
You must first
determine your "quick"
leg and your "power/
strong" leg. An easy
way to determine your
"quick" side versus your
"power" side, fold your
arms in front of you.
The hand that is tucked
under your bicep/armpit
is your quick side arm. If
your left hand is tucked
under, your right leg is
your "quick" leg.
Your quick leg is going to
be in the back position
when starting in a
three-point stance and
your power leg will be in
front. The front leg is
going to be the leg that
is really starting the
initial drive out so you
want your strongest
and most powerful leg
in front.
Technically, the
distance between the
front foot (power leg)
and the starting line
should be approximately
55 to 60 percent of your
leg length. The distance
between feet should be
shin length, which is
about 42 to 45 percent
of total leg length. A
simpler and equally
effective spacing is to
start by placing front
foot (power leg) two
foot-lengths from the
starting line and the
rear foot (quick leg)
another foot length
between the front and
rear feet. Spacing can
be adjusted from there
based on comfort,
existing strength levels,
etc.
Shoulder Position at
the Start
The position of the
shoulders while starting
is a subject for debate.
Some coaches instruct
their athletes to bring
their shoulders out
slightly past their
hands, thus bringing the
center of mass closer
to the starting line. First
off, at some football
combines, this
movement is illegal so
check with an official at
your combine if you
prefer to use this
technique. I have found that
leaning forward at the
line often makes
athletes fall forward at
the start. So, their first
step is catching and
trying to control their
body instead of
exploding out. They are
actually trying to keep
their feet underneath
them to avoid falling
forward and not
creating horizontal
velocity during the drive
phase.
Your thumbs should be
directly under your
shoulders. This
maximizes the distance
of the shoulders from
the ground. The
shoulders should be
directly over or slightly
behind the hands. This
will keep the hips from
moving forward and
upward on the set
command. The quick
side, (rear) knee should
be in contact with the
ground.
Leg Angles (Starting
Position / Three-
Point Stance)
The front knee angle
should be between 90
and 110 degrees, while
the rear leg angle should
be between 120 and
135 degrees. Existing
strength levels will be
the primary factor
determining whether
your knee angles are
closer to 90 and 120
degrees, versus 110
and 135 degrees. This
means that weaker
athletes will have the
hips higher in the air
(closer to 120 and 135).
Evidence suggests that
angles in this range
allow for the greatest
stretch reflex in the
hamstrings, as well as
the greatest amount of
velocity when exiting
the starting line. It is
important that you
know your limitations.
Even advanced male
athletes, at the high
school level, usually do
not have the strength
and power capabilities
to successfully use
lower knee angles when
in the set position. A tell
tale sign of poor
acceleration mechanics
and/or body angles is
seen when an athlete
becomes completely
upright within the first
few steps of a race.
Rapidly decreasing shin
angles are the most
obvious evidence of
limited strength and
power output.