40 yard time

[TheInversion]

My 40 time is a 4.79 but I'm trying to cut it down to a sub 4.5. I've cut .2 seconds from my 40 in the last 3 months but it is the next .2 seconds that I'm struggling with. I've recently started doing kettlebell single leg deadlift which I feel is helping a bit but is there anything else I can do to improve my speed?

I have two leg workouts I like to alternate between:
Squat 7x2 (220lb), Calf raises 4x8 (308lb), Elevated reverse lunge 3x3 (44lb plate in each hand), 3x5 Deadlift (220lb), Kettlebell single leg deadlift 4x8 (26lb)
and
Squat 4x5 (264lb), Calf raises 4x8 (308lb), Elevated reverse lunge 4x6 (44lb plate in each hand), 3x5 Deadlift (220lb), Kettlebell single leg deadlift 4x8 (26lb)

I've tried box squats but I don't feel the burn so I stopped doing them. I'm trying to increase my 40 time because I'm 5'7 160 pounds and for football if you're not big you typically need to be fast.

[LegitSalsa]

Try sprints and box squats again.

[DCSpartan]

My 40 time is a 4.79 but I'm trying to cut it down to a sub 4.5. I've cut .2 seconds from my 40 in the last 3 months but it is the next .2 seconds that I'm struggling with. I've recently started doing kettlebell single leg deadlift which I feel is helping a bit but is there anything else I can do to improve my speed?

I have two leg workouts I like to alternate between:
Squat 7x2 (220lb), Calf raises 4x8 (308lb), Elevated reverse lunge 3x3 (44lb plate in each hand), 3x5 Deadlift (220lb), Kettlebell single leg deadlift 4x8 (26lb)
and
Squat 4x5 (264lb), Calf raises 4x8 (308lb), Elevated reverse lunge 4x6 (44lb plate in each hand), 3x5 Deadlift (220lb), Kettlebell single leg deadlift 4x8 (26lb)

I've tried box squats but I don't feel the burn so I stopped doing them. I'm trying to increase my 40 time because I'm 5'7 160 pounds and for football if you're not big you typically need to be fast.

a sub 4.5 40 time is very fast for the NFL. You want that sort of speed you need to get some actual one on one speed coaching.

[Apollo21]

My 40 time is a 4.79 but I'm trying to cut it down to a sub 4.5. I've cut .2 seconds from my 40 in the last 3 months but it is the next .2 seconds that I'm struggling with. I've recently started doing kettlebell single leg deadlift which I feel is helping a bit but is there anything else I can do to improve my speed?

I have two leg workouts I like to alternate between:
Squat 7x2 (220lb), Calf raises 4x8 (308lb), Elevated reverse lunge 3x3 (44lb plate in each hand), 3x5 Deadlift (220lb), Kettlebell single leg deadlift 4x8 (26lb)
and
Squat 4x5 (264lb), Calf raises 4x8 (308lb), Elevated reverse lunge 4x6 (44lb plate in each hand), 3x5 Deadlift (220lb), Kettlebell single leg deadlift 4x8 (26lb)

I've tried box squats but I don't feel the burn so I stopped doing them. I'm trying to increase my 40 time because I'm 5'7 160 pounds and for football if you're not big you typically need to be fast.

I got this from a magazine called STACK:

I saw in a magazine i read about:
Snatch Grip Deadlifts 4-8 sets of 1-5 reps to help the start
Bulgarian Split Squats 3-4 sets of 4-8 reps to help acceleration
Barbell jump Squats 4-6 sets of 3-6 reps to help top end speed

This is also in one of my threads. This workout was designed for the 40 yd dash.

[TheInversion]

I got this from a magazine called STACK:
This is also in one of my threads. This workout was designed for the 40 yd dash.

Thank you for this, it also gives me a chance to add variety to my workout.

[guest89]

You are weak. You need to increase your strength. I'd start reading here

http://www.higher-faster-sports.com/speedtraining.html




And would probably read the Speed Development Manual.



While I haven't used this particular book I did use the Vertical Jump Bible. It was a solid book with a solid routine.

[30Sacks]

Just get stronger overall. Also add more hamstring and glute work. You should be doing box sqauts. Activates all the muscles you need for speed more than a regular squat. Also get somebody to video you running and see if there's any major things wrong with your mechanics

[blitz042000]

Lifting is only going to help with your start but not top speed. You also need to do some assisted and resisted sprint training. Fancy equipment is not needed. Find a slight hill. Run up the hill ten times concentrating on lengthening your stride rest to full recovery between each sprint. Then down the hill ten times. The idea is to go down the hill with a quick stride rate but don't sacrifice stride length for rate.

[KGD54]

Have your worked on your technique? People do not realize how technical the 40 is, proper technique can save tenths of seconds off a time. The start is the biggest focus as far as technique but having proper running technique, with proper lean and arm/elbow movement is important. Working with a coach that knows what they are talking about will help you shave some time of that 40.
I always suggest working lots on stance and start, it is so key to your time. Lot of 10's will help, being able to get to max speed ASAP is a must.

[Jhawk Fitness]

http://www.stack.com/2012/07/18/speed-development/