Faster 40 yd Dash Times
Do you want faster 40yd dash times. How do I do it properly, tips or tricks to get faster acceleration and quicker starts. I have had the experience of getting mentored by a retired US olympic sprinting coach. As well as I have a colleague that was an olympic triple jumper. From my decades of training sprinting techniques with many athletes at all levels and seeing how it is done at the top level hopefully I can share some of my knowledge to get you faster.
Math/Physics of Sprinting:
Strength is the #1 Predictor of explosive performance ( aka Speed/Vertical Jump).
One thing I consider is the Bodyweight to Squat Ratio (1RM Squat / your BW) or *The higher your 1RM Squat is, the faster potential speed you will have.
Example: if you weigh 200lbs and you squat 200lbs you have a 1:1, your best potential 40 yd dash time will be 5.4sec. (math and physics). You can’t cheat this #.
Now if you have a 1:1 squat to Bw ratio and you are slower than 5.4sec. then you will have to address the acceleration issue to get better or closer to 5.4 seconds. Mathematically and physics will not allow you to go faster than that ratio. So the take away is get as strong as you can first (aka build a huge engine with lots of horsepower) then work on technique once you have the horsepower or ability to apply force (F=MxA). If you increase mass/load your force will increase. IF you improve acceleration you force will improve, so ideally we want to increase both mass/load and acceleration to get the highest amount of force to make your time go down.
Tips:
3 main points of sprinting - Stance, starts/acceleration and max velocity or top end speed
Stance - 3pt or 4pt stance getting as low as possible. Physics = you are trying to get horizontal or linear not vertical or up. When in a 2pt stance you don’t have optimal physics.
Starts/Acceleration - Hips up they should be higher that shoulders again linear not vertical on first steps
1st/2nd step - drive out or forward - don't go up, over exaggerate your shoulder swing and high knees, and also get into triple extension (ankle, knee, hip) in straight line
First 10 yds - looking down at ground with your head in a neutral position. Don’t look up at the finish line for the first couple of steps.
Max velocity or top end speed - head neutral, Spine tall, big shoulder swing, High knee and triple extension. You are not accelerating anymore, you are maintaining your max speed or velocity.
Starts are everything. Most sports accelerate 30 yds in one direction then change direction.
Run on Toes (Dorsi Flexion)
Forward lean - accel
Arm/Shoulder swing is 40% Power
Finish - Run through the cone or finish line (many people slow up or stop too early = worse times)
Dont’s:
False step (don’t step backwards) Trying to go forward not sideways. It is a waste of effort and energy.
Stand up on first step (Do not “pop up”)
Don't let arms and feet vale out to sides, keep shoulders and feet/knees in straight ahead motions. Trying to go forward, not sideways. It is a waste of effort and energy.
Recommendations:
A = V/T (Acceleration = Velocity / Time)
Frequency (ground contacts) + Stride Length
“Must have FORCE first to have speed”. If you cannot generate any power you will not optimize speed.
If you don't have an engine you will waste time doing speed, agility drills Ex. Prius vs a Formula 1 car. Prius does laps perfecting skills vs the F1 has a more powerful engine and can go faster. No matter how much the Prius gets better at perfecting laps the F1 will go faster and the Prius will not be able to keep up.
F=MxA
Acceleration = Frequency (ground contacts) + Stride Length x Mass/load = Higher force
Drills:
Wall drills (max intention, posture, triple extension, forward lean)
Planks/Posture
Hurdles for high knees (acceleration or max velocity)
Ankling progression for dorsi Flexion - using the achilles tendon as a slingshot
Falling starts
Kneeling or Pushup starts (quick up in low position)
Bullet Belt (pop/rip) - Downside is you need a partner
Sled (appropriate load)
Training Zones by Sled Load
Light Load (10%–20% BW): Best for speed. Keeps velocity drop under 10%–15%. Preserves normal sprint mechanics and upright transitions.
Moderate Load (20%–50% BW): Great for early acceleration. Helps maintain a strong forward lean without breaking down form.
Heavy Load (70%–90% BW): Maximizes horizontal power and low shin angles. Limits speed, so use over short distances (10–20 yards)
Overspeed bands
Film or video yourself or a friend (front/back and side view)
Final Thoughts:
Practice frequently - everyday or every other day 3-5x per week - Neural drive and adaptation
Keep Training volume low 2-5 reps max per session (don't do alot of reps) (weekly volume)
Rest intervals 2-10mins of rest between max efforts (ATP/CP restore). If you max sprint and don't take proper rest your times will get worse or slower b/c energy metabolism is not restored. Physiology can’t cheat.
Science of Cardio www.scienceofcardio.com
OVR Performance https://c05592-3.myshopify.com/RyanFritz
Momentus Supplements https://crrnt.app/MOME/KAnYVx4o
Rogue Fitness http://www.roguefitness.com/?a_aid=utqqlhed26res
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