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The 40-yard dash is a fundamental and widely recognized test of speed and acceleration in the world of football. Whether you’re a high school prospect eyeing college scholarships or an NFL hopeful looking to impress scouts, mastering the technique for this sprint can make all the difference. In this blog, I’ll break down the key components of the 40-yard dash technique that football players use to shave off precious milliseconds and stand out from the competition. Lets get it!!
The Start
- Stance: Begin with both feet together standing directly behind a line. Take your dominant foot and place it behind the heel of your opposite foot. Next, take the heel of your non dominant foot and place it perpendicular to the heel of your dominant foot. This will give you the width of your stance. Once your width is identified, move your non dominant foot back 4-6 inches. Place your hand that’s opposite your dominant foot directly behind the line with your other hand above the line. When ready you will raise your hips so they are higher than your knees while simultaneously raising the hand that’s above the line while shifting your body weight forward.
- Explosive Start: Initiate the sprint with an explosive push-off from both feet. Drive your back knee forward, creating a high angle between your thigh and shin to maximize power.
- Low Torso: Keep your torso low to maintain balance and minimize wind resistance. Your chin should be tucked downward, looking 1-2 yards ahead.
Acceleration Phase (0-20 yards)
- Powerful Strides: Take short, powerful strides during the initial acceleration phase. Focus on driving your knees up and forcefully placing each foot back down, exhibiting a piston like action..
- Pumping Arms: Your arms play a crucial role in propulsion. Keep them bent at roughly 90 degrees and swing them vigorously so that your hands past your hips.
- Maintain Form: Maintain a slight forward lean, but don’t overdo it. Ensure your back remains straight and avoid excessive arching or bending at the waist.
Transition Phase (20-30 yards)
- Gradual Upright Posture: As you reach the 20-yard mark, gradually transition to an upright posture while maintaining your speed. This phase is about finding the balance between acceleration and maintaining maximum velocity.
Maximum Velocity Phase (30-40 yards)
- Stride Length and Frequency: In the final 10 yards, focus on maintaining stride length and frequency. Your steps should be long and powerful, and your arms should continue to pump efficiently.
- Lean Slightly Forward: Maintain a slight forward lean to counteract deceleration and keep your speed as you cross the finish line.
Finish Strong
- Maintain Focus: Stay focused on the finish line and drive through it with determination. It’s crucial not to let up prematurely.
- Dip at the Finish: In some cases, athletes will dip their head slightly at the finish line to ensure they finish as fast as possible.
The 40-yard dash technique is a combination of explosive power, efficient stride mechanics, and precise form. Football players looking to excel in this test should dedicate time to practice and refine their technique. Remember, mastering the 40-yard dash isn’t just about raw speed; it’s about executing each phase with precision and maximizing your athletic potential. With consistent training and attention to detail, you can improve your 40-yard dash time and enhance your prospects in the world of football.
Coach Bass
Owner, Boost Training Systems in Corona, CA
Level 1 & 2 Coach Bommarito Performance
CSCS, USAW
By Boostman|2023-10-11T16:34:01+00:00October 11th, 2023|Blog|Comments Off on Football Speed: Running the 40-yard Dash
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17:07 25 Sep 23
My two grandchildren spent a total of 3 years attending school at Bass Edu. Being able to watch them thrive in the classroom as students, on the football field as athletes, and leave Boost/Bass as young men ready to attend high school has been the most amazing thing to witness. So thankful for Coach Ray, Mrs.Bass and the rest of the staff who have helped my two grandchildrennavigate their time here!
16:51 25 Sep 23
My son joined the Boost Speed program to improve his acceleration and mobility in July. He was running a 7.6 and about a month later he’s running 7.3. His goal is to run high 6 by the end of fall. My son is trilled with coach Ray and how he teaches the techniques of sprinting where he can understand. He is looking forward to his development with coach Ray and the coaching staff.Thank you.
02:04 21 Sep 23
Awesome experience! Coach Syd has upped our sprint game! Clean facility with an amazing staff. Love it for my daughter
23:47 20 Sep 23
Loved this place! Staff is excellent, great with the athletes. My daughter enjoys going and learning techniques. Coach Syd is awesome! I highly recommend.
23:38 20 Sep 23
Boost Training Systems is the global leader in youth athletic and fitness development. If you are a young athlete or have a young athlete that wants to be the best they can be, then enroll them into Boost Training Systems. This is a place where academics and athletics come together to produce greatness in our young people.
18:00 20 Sep 23
BOOST is the best!! They have the best trainers with positive coaching. They really focus on technique when you get started, which helps build an excellent foundation when training for speed and agility. We simply cannot say enough about how fantastic the staff is here. Their methods produce results pretty quickly! We've been attending training sessions here since the summer of 2022.
01:22 20 Sep 23
My daughter loves this place! We go 2x a month for soccer training and I’m so happy our soccer friend told us about this place. I saw how much it helped their daughter improve her soccer skills and figured we’d try it for ourselves. Glad to have a facility like this in Corona!
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The staff is amazing and have a true passion for working with younger athletes. They push my kiddos, 9 and 7, to do better, preserver, and safety is a number one priority. My kids really enjoy coming and always sleep well after practice! Coach Syd is an all star! The facility is also clean and well cared for.
00:35 20 Sep 23
Attending regular Boost training sessions has been a valuable addition to my daughters training schedule. She is noticeably faster and more agile on the soccer field. She loves coming to boost, she works hard but it’s also fun! Coach Sydney has a great rapport with the girls, and I like that my daughter has the influence of a cool, positive and strong female athlete to inspire her.
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The speed training program has been very beneficial for both our kids. Each kid has gotten faster and has gained confidence from this training and the coaching staff has been very supportive and patient.
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Extremely happy with Karla’s training here!! Her speed has increased tremendously in getting to the balls faster during volleyball tournaments. I highly recommend you bring your kids for speed and agility 🙌🏼
02:17 11 Nov 22
Coach Ray and his staff are amazing. My daughter has been training at boost for a few months and already I’m noticing her speed improve on the field. She’s never been a fast runner but once the Boost staff started teaching her how to run her form has improved. Even other parents on her team have told me how much faster she’s gotten during games. Thanks to Coach Ray and his staff.
06:45 29 Oct 22
My son has been training at Boost since June of 2022. The coaches and staff are absolutely amazing and results were definitely seen on the field. This football season as RB has been his best yet.
00:28 07 May 22
My son thrived in the 2 years he attended Boost. The curriculum was challenging forcing him to become more disciplined. I truly believe he became the best version of himself academically and physically because he was constantly challenged and held accountable.
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