40 yard dash...

Question
A friend was telling me today that squats stop your height growth.Is that true?
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The text above is a follow-up to ...

-----Question-----
i'd like to know how to run the 40 yard dash faster and how i could run and accelerate better on the football field.
-----Answer-----
Hello Alex.


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.

best wishes,

Mike

P.S. Don't forget to rate me.

Answer
Hello again Alex.

That is absolutely not true. Lifting over head weights, such as deadlifts hasn't even been proven to be harmful. Squats are a great exercise when done correctly. the "king of exercises" as named.

Please do not listen to others who tell you what is bad for your growth. Any exercise routine or specific exerise when done with proper instruction and technique is not harmful to your body in anyway. Squats can do slight damage to the knees if bent too far ahead. However I do not think even the worst squats can even have the smallest influence on your growth.

Many rumours or rather lies get spread about "working out" whether being running, weight training or regular exercises, they DO NOT affect you in ANYWAY if done correctly.

Any exercise can be good or very harmful depending on the technique of it done. Proper instruction is required as well for frequency and length of exercise routine.

So squats are in no way harmful.

Ask anymore questions if you like.

Also yo your comment, you should do speed training as long as its not bsck to back days. Tuesdays and thursdays is not enough time to develop your 40 that much. You have to find some time to train your acceleration and speed for 3 days in a week, also best to have no football sessions days before.

best wishes,

Mike

P.S. Ask any more questions if you like.