running the 40

Question
Can you give me advice on better ways to run the 40?

Answer
Hello Anthony.

I didn't understand whether you wanted training info or advice, so I'll give you both.

Running a faster 40 requires better speed and acceleration. The two get developed on the same path, however unlike longer sprints like the 100m, you only need power, acceleration and some quick speed. I won't take too long as I think it's easier to understand with a quick explanation.

Speed training is only speed training with 2-8 seconds sprints. Nothing above 8 seconds. Quick start and your fastest speed. Full recovery inbetween sprints. Done on a good track with very light shoes or best of all spikes. Find an indoor track. No more than 8 sprints in a session. No other exercises during that day. Warm up and cool down properly. Dynamic stretches before, static after. drills before sprints always. No strength or plyometrics during that session. No back to back speed days.

For acceleration you want to tend to do slightly shorter but mot explosiveness. The point here is in a 50m sprint, you are slightly maintaing your maximum speed for a very brief time. While in a 30m you are only gaining speed. That is all you need to do to accelerate and get better at it. Keep sprints no longer than the actual 40 yards.

For strength, lift heavy and fast in the gym. Focus on larger muscles in the body. Glutes, quads, triceps, abdominals, back, hamstring. Don't spend your time with small weights, or lifting too long at all. Only fast and powerful lifts. I can go on with specific detail but you can get the point here.

Plyometrics are great for power developement and should be done with great effort.

STRETCH 3 TIMES A DAY!!! This is absolutely important. Hold each stretch for 30 seconds, for all muscles.

Now here is a good week's plan for developing your 40 yard dash.

Monday: Speed session up to 55-60m.
Tuesday: Gym entire body, light plyometrics
Wednesday: Acceleration going up to 40 yards, most sprints 30m
Thursday: Plyometrics
Friday: Acceleration, no more than 2 40 yard sprints
Saturday: Agility work, technique drills and stretching
Sunday: rest and stretch

Follow that EXACTLY and you will see great results. Let me know if you want more clarification on that, more detail or agility training information.

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Advice I can give you on running the 40 is use a proper start, 3 point stance is best. The most important part of running the 40 is staying VERY LOW with your head DOWN looking down but not bending your neck and driving and accelerating as hard as you can. Keep low until the end of your 40 and dive forward in the final meter. Dive at the right time and not too early. Again staying low is key.

best wishesm

Mike

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