Mastering the 40 Yard Dash
Q; What tips & tricks for speed have you learned in the last year with your athletes?
LJ: The best tips and tricks I have found is to use “best for bang exercises”. Many other coaches like to use gimmick training but I prefer to stick to the basics. One thing that I have really emphasized in the last year is STRENGTH! I have yet to see a weak athlete run fast. By increasing relative strength levels I have witnessed dramatic improvement in the first few steps of starting speed and what athlete doesn’t need 1st step quickness.
Some great exercises I like to use is Rack Squat Lockouts for starts and Lunge step up Combo for better hip extension resulting in a better push off.
Q; What are the speed training needs of young athletes?
LJ: STRENGTH! Increase their levels of strength in their VMO to reduce ground contact time. As well we emphasis the posterior chain group (hamstrings low back and Glutes) I have found this area to be a common weak spot in athletes as well. One of my favorite methods to develop these areas is through sled training.
In addition to added strength levels I have our athletes work on sprint technique a few times a week. I try and introduce a new technical component each session so they learn this new skill thoroughly before we move on to others.
With technique we emphasize the basics such as arms, foot placement, hip height, body position etc. I make certain to perform these technical drills over and over so it becomes innate for my athletes. When working with younger athletes I have found simplicity to be the best method in them learning a new drill or skill.
There is a point when an athlete’s technical component can only be altered by increasing their strength levels.
Q;Larry, give us your top 3 tips for preparing college and pro level football players for combines?
LJ: The first thing I do is work on their start- many players run 41 yards just because their starting technique needs a lot of work. It all starts from the proper stance and set up- if this is done properly than you are providing yourself with the best chance of running the best time possible. I ask my athletes- Would you go into an interview unprepared. Of course you wouldn’t, so why not prepare properly for combines? In reality combines are an interview process performed on a football field.
Second tip is to work on their first 10 yards- if athletes 10 yard split time is slow this cannot be made up in the last 30 yards. I firmly believe the first 10 yards to be the most important part of the 40 yard dash. Viewing the NFL combine numbers this is true 99% of the time.
Lastly get the athlete as lean as possible so they will not be carrying any extra excess baggage for all their short term speed events. Relative strength is so important to an athlete’s performance in the 40 yard dash. To see some great reactive strength drills please visit www.sstcanada.com for on line videos!
Q:One of the bigger controversies in training football players is that training a player for maximal combine performance doesn’t necessarily mean they will be the best on-field player. What methods have you found work best for improving combine performance AND on-field performance?
LJ: No but a good result at a combine can make an athlete a helluva a lot more money by moving up in the draft. By improving an athletes speed and strength, why wouldn’t that make them a better player? I do agree that on field performance is the most important factor but by having a good combine opens the door to many other opportunities.
Q: What do you do to help athletes master the 40-yard dash?
LJ: I explain to the athlete that this is an interview which only last under 5 seconds. What you do in those 5 seconds can make a difference in signing a contract or scholarship.
My athletes are always prepared with the right shoes, clothing and mindset coming into a combine
Q: What strength exercises work best for improving the 40?
LJ: rack deadlifts and rack squat lockouts for starting strength. Cleans and snatches for explosiveness. Sled drag backwards and step ups for VMO strength. Glute ham raise, snatch grip deads off podium for posterior chain strength. All forms of split squats for increased flexibility and unilateral strength.
Larry Jusdanis
Owner, Sports Specific Training
