This is the area in which even very fast athletes lose the most time. It is also the easiest area to fix because it is usually just a technical error rather than the lack of any physical attributes.
Although I don't think the 40 yard dash is really that important for an athlete's on-field performance, coaches love it and they want their players to have certain numbers. Today I will give you some tips on how to lower your time and catch those coaches' eyes so you can show off your real ability in all of the other areas that really matter.
Know the test. Just like any other test you've ever had, it is important to know what you're being tested on. You wouldn't work on calculus to ace your history final, would you? In the case of the 40 yard dash, you must realize that this test does not test your overall/top speed. Since most athletes do not reach their top speed until 50-60 yards into a sprint, this test is really about acceleration. How quickly you can get your body in motion and continue to gain speed. In order to do this, the next tip is very important.
Find your ideal starting position. Every athlete's starting position will be slightly different depending on flexibility, height, strength, and comfort. The important thing to do is to find the position that you feel comfortable with that still follows the guidelines of a good start position.
- Dominant foot back
- Hips above shoulders.
- Angle from knee to ankle is pointing down and back (both legs).
- Pressure through both feet.
- Hand cocked back behind hip.
Each athlete can tweak their position in order to be comfortable as long as those guidelines are still met. For example, Reggie Bush liked to start with his feet back about 6 inches further than most athletes have been taught. This allowed his legs (knee to ankle) to be at a 45 degree angle to the ground. This smaller angle lets him push out rather than up with his first step so he is able to stay lower and distribute as much force as possible in the desired direction. Many athletes have started to shift closer to this type of start for that reason.
Here is how Reggie sets up for his 40. I've found that it works really well because it is comfortable and it forces the athlete to stay low rather than popping up too quick. Try it out:
- Set your non-dominant foot about 12 inches away from the line.
- Line up the toes of your dominant (back) foot with the heel of your front foot.
- Slide the back foot 8-12 inches away from the front foot.
- Adjust each foot in order to put pressure through both feet.
- Reach both hands about 2 feet in front of the starting line without moving your feet. Walk your hands back until the dominant hand is at the line and both legs are loaded.
- Keep head and eyes down.
- Cock opposite hand back.
- Inhale before start.
- Run 40 yards in 4.2 seconds (ok, maybe not)
First and 10. These are the most important steps, your first step and first 10 yards. Aim your first step to be 1 yard out. Drive out of the start and keep your eyes focused at the 10 yard line. Think about being full stride in 2 to 3 steps. Practice the first 10 yards until you're comfortable with your starting position and your first few steps.
Always get faster. Continue to try to accelerate through the finish line. Run a 60 yard dash instead of a 40 yard dash. Remember, you won't reach your top speed until after 40 yards so you want to feel like you're still getting faster and faster with every step.
These tips can HELP lower your time, but they are just one piece of the puzzle. They will NOT make you a better athlete. Sports are played in multiple directions and require you to accelerate, decelerate, change direction and change speed. Having a faster 40 may get a coaches attention, but improving all aspects of your performance will get you that spot on the roster.
Contact us here for a free trial week with All-Star Sports Academy: http://www.allstarsportsacademynj.com/free-trial-membership
No comments:
Post a Comment