Q+A: Building A Better Burst
Q: "How can I run faster in the 40? Especially, what kind of drills can I do to improve my starts and speed over the first 10 yards?"
-Teddy Rose
Trainer Answers: Without a good start in the 40, you’re dead in the water. Ask your track coach to watch your technique; that will help you quickly eliminate your weaknesses. However, here are the key points to a fast start:
OPENING DRIVE: The most important part of the start is the ability to drive off your strong leg. Make sure you’re actually covering ground on that first step.
DRILL: Use a fairly tall box, and step up onto the box 10 times with the same leg, then switch. You can also jump at the top of the step, landing on the top of the box.
FULL-BODY LEAN: Don’t pop straight up at your start. Keep your body leaning forward aggressively.
DRILL: Stand tall on your tip-toes. Keeping your body straight, lean forward until you’re about to fall on your face. Then sprint out of it.
BUILD STRIDE LENGTH: Each step or stride should get progressively farther apart. Make sure you’re actually pushing against the ground.
DRILL: From a three-point start, see how few steps you can take to cover 10 yards. Repeat four times.
STOP-MOTION: Reggie Bush, a man who knows a little something about first-step speed. At the 2005 USC Pro Day, Bush posted the second-fastest 10-yard split for an NFL player: 1.47 sec. Photo by Tom Hauck.
June 5th, 2007 at 11:22 pm
hi this is Sonny im 5′5 132, I was wondering if you had any more drills two get a faster 40
June 9th, 2007 at 11:34 pm
sonny, one of the best ways to increse 40 times is jump rope, and becoming flexible but not too flexible. most people never reach potential because of there flexibilty which is a shame. stick to dynamic strthes before and after your workout for speed.
June 11th, 2007 at 6:37 pm
We sure do - have you checked out http://www.thefastest40.com/ ? There's loads of great stuff there for you to check out.
June 18th, 2007 at 12:49 pm
when you are doing the drill in the 3 point stance what is a good number of steps to try and aim for within the 10 yards
November 21st, 2007 at 3:50 pm
i am 13 yrs old and playing football for 7 years…last 3 in qb role…i would really like to improve my overall performance in terms of speed and footwork. What recommendations can you provide?
December 22nd, 2007 at 11:35 am
hey brett the answer is to work on ladders its a drill which incorporates quik feet and speed is to practice qb situations out the center and practice dodgin hits
January 8th, 2008 at 7:58 pm
I just finished my first year of football three months ago. During practices and games, i noticed that i’ve been running flat footed, instead of on my toes like my coach always tells me to do. I was wondering if their were any drills out there that could help me get off my heels.
January 9th, 2008 at 10:08 am
hey sonny how bout some speling drills too alongside the faster 40 drills…
March 10th, 2008 at 6:55 am
What is better the parachute or the launch speed trainer