How To Train For The 40yd Dash (Full Guide)

Overview

The video outlines a science-backed approach to training for the 40-yard dash, targeting improved short explosive speed and overall sprint performance in about 8 weeks.

What Determines a Faster 40-Yard Dash

The presenter says faster 40-yard dash performance comes from training three core areas:

1. Sprint technique (mechanics optimized for short explosive speed)
2. Force production / acceleration power (especially horizontal force and peak power)
3. Max velocity development (maximum upright speed plus stretch-shortening/reaction mechanics)

“Fit-for-you” guideline (based on your current times)

• If you run above ~5.0s: emphasize general explosiveness + some technical work.
• If you can’t run <1.7s in a 10-yard fly (no reaction time): emphasize acceleration.
• If you can’t run <1.0s in a 10-yard fly: emphasize max velocity.
• If you’re not under ~4.8–4.9s: generally use a mix of acceleration, max velocity, general force, and sprint technique.

Part 1: Sprint Technique (Especially Acceleration “Advantages”)

The video argues that proper acceleration technique “sets up advantages,” helping you drive the body forward efficiently. It uses an analogy: early setup errors derail the entire run, like dominoes.

Key acceleration components

• Stance at the 40-yard start
• Projection (torso angle, posture, arm action, leg action, correct force direction)
• Switching (fast thigh switching/angular velocity; landing closer under center of mass; stabilization via glutes/quads/pelvis)

Recommended drills

• Horizontal resisted one-step / standing hip thrust
• Seven-step cone drills (control stride length; land on center mass over cones rather than merely “reaching”)
• Resistive sprints (~30–50% body weight, 5–10 yards)

Session structure (as described)

• Warm-up
• Resistance drills / sprints
• Optional isometrics/holds/pushes afterward for additional strength stimulus

Performance anecdote

An athlete named Jaylen reportedly improved from struggling to break 5.0s to running 4.48s, gaining college offers using the speaker’s “speed academy” program.

Part 2: Force Production (Horizontal + Direction)

The presenter emphasizes that for the 40-yard dash you need horizontal force production, not just vertical power. The video highlights research suggesting 0–20 yards horizontal force as a key factor.

Training principles

• Produce force with torso projected around 35–45°
• Build strength to handle deeper shin angles using quads, calves, glutes, and soleus

Training methods mentioned

• Resistance sprints, med ball starts, kneeling starts, multi-jumps (e.g., broad jumps, standing triple jumps)
• Weight room: horizontal-orientation lifts like standing hip thrust / hip thrust, plus posterior chain work
• General strength: deep squats, seated calf raises, trap bar or straight-bar deadlifts
• Focus on short, timed acceleration sprints under 30 yards
• Note: horizontal peak power appears to drop after roughly 5–20 yards, so training should match those needs

Part 3: Max Velocity (Mechanics + Elastic/Reactive Power)

Max velocity is broken into:

1. Running mechanics for high-speed upright sprinting
2. Reactive strength / stretch-shortening cycle for rapid force absorption and re-production

The video stresses that cues/drills won’t fix max velocity if your body can’t:

• handle the forces, and
• achieve needed ranges of motion (e.g., hip flexion)
• store and release elastic energy

Five max-velocity goals

1. Foot/ankle stiffness (proper “stabbing” under the hip; prevent ankles from “giving out”)
2. Angle of attack (nearly vertical)
3. Foot landing relative to center of mass (top-down attack; easier power when the knee is in front of the hip)
4. Posture (tall with chest over hips—avoid leaning backward)
5. Pelvis position (avoid excessive anterior pelvic tilt to reduce hamstring injury risk and maintain mechanics)

Bonus: land on the forefoot/midfoot with good dorsiflexion, staying elastic (linked to ankle stiffness/reactive mechanics).

“Bang for buck” max-velocity drills (low cueing)

• Mini hurdle sprints (4–6 hurdles; ~10–20 yard builds)
• Ankle dribbles / knee dribbles / dribble “bleeds”
• Bounds into stride-outs (straight-leg/flex-leg bounds into 10–20 yards)

The video also argues against “multi-tasking” during sprint training—when the brain shifts too much between cues, you lose the ability to consistently hit the right positions. Drills should force correct positions rather than requiring many conscious adjustments.

Elastic Power Training (Stretch-Shortening Focus)

• Isometric strength in small joint angles (speaker mentions “spring ankle positions,” building up to ~60 seconds per leg)
• Plyometrics emphasizing fast forward momentum
  • Aim for ground contact time under ~0.2 seconds
  • Examples: hurdle hops, bounding series, upright sprints, pogo variations
• Max velocity exposure: sprinting at >95% max speed 1–2x per week, since max-effort sprints are important

Max velocity sprint recommendations

• Flying 10–20 seconds with 10–30 yard buildup, or
• 30–50 yard time sprints with strong rest

Weekly Training Setup (Speed Academy Outline)

The video proposes cycling two weekly workouts for 4–12 weeks.

Day 1: Acceleration session

• Dynamic warm-up
• Resisted sprint series
• Jumps for distance
• Non-countermovement explosive med ball toss
• Compound squat + hinge

Day 2: Max velocity session (2–4 days later)

• Dynamic warm-up
• Straight-leg and flex-leg bounds into 20-yard strides
• Flying 10s
• Single-leg bounce
• Weight room: step-ups + ankle isometric and glute isometric pushes/holds

Finally, the presenter advises watching another video for the “number one speed exercise” to sprint faster.

Presenters / Sources

• Presenter/source: The unnamed coach/speaker in the video (mentions “Quintilian” as a referenced authority; otherwise credits only general “research/studies”).
• Quoted authority: Quintilian