Last Updated on April 10, 2013 by Jimson Lee
With the NFL Football Combine approaching, everyone talks about the 40 yard dash.
Everything from Chris Johnson’s “legit” 4.24 to Deion Sanders’ “reported” 4.17. We even try to compare (hypothetically) about what Ben Johnson or Usain Bolt could run the 40 yard dash.
I’ll sum up my tip in one sentence on how to run a faster 40 yard dash:
Put yourself in a starting position to maximize acceleration efficiency.
Really, it’s that easy. It doesn’t matter if you run 4.2 or 5.2 seconds… you can only run what you can run.
Depending on your size, strengths, weaknesses, and biomechanics, everyone will have a different starting position, and a few good tips can help you shave a few tenths. If you run 5.2, sorry, I have news for you . There is no DVD or online video that can make you run 4.2 in 4 weeks. 4.9 or 4.8 maybe, but not 4.2. You can’t make a donkey win a Kentucky Derby.
This Blog has tons of tips including:
- Speed Training Tips: The Drills
- The Secret are in the Hands (Stealing 2nd and 3rd Base, also good for the 40 yard dash)
- Lance Brauman’s Fly-In Drills, In and Out Drills
- Derek Hansen’s How to Do Different Starts… 2 Point, 3 Point, Falling Starts [our commercial video instruction]
- Derek Hansen’s 40 Yard dash [our commercial video instruction]
Top 40 Yard Dash Times
This chart is not very accurate as you can see from the 2008 results NFL combine… plenty of sub 4.30’s listed!
I created this 8 minute YouTube Video which discusses the 40 yard dash in detail with my usual commentary and satire (it got more thumbs up than thumbs down, so I guess that’s a good thing):
Ato Bolden’s Secret Tip: How to Run a Faster 40 Yard Dash
Click here for the video on MSNBC.