I am a sophomore in high school and started on JV at cornerback with a 40 of only 5.5. I am 144 lbs and only 5' 6" but as of right now I am the projected starter for Varsity next year. (Every other corner was a senior and I'm the next best up). I despratley need to increase my speed for next year, so does anyone have a link to a web-site that has a specific program to increase my 40 yard dash? Thanks everyone.
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02-10-2005, 03:13 PM #1
Program to increase 40 yard dash...
5'6"
Weight: 145 (Last Month)144lbs
Body Fat - 13.1% (LM) 11.6%
Bench - 180 (LM)175
Squat - 265 (LM)245
Hang Clean - 170 (LM)155
40 - 5.61 (LM)5.62
Vertical - 24.1 (LM)21.9"
Position - Inside Linebacker
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02-10-2005, 03:36 PM #2
I run a 4.59 at 220. When I look to improve my speed, I use sprinting between 20-50 yards. Also, plyos work wonders in explosion out of your start. It's all about the start, once you master that, you will be able to get a time you want. Stay low out of your stance and make sure your feet are moving forward, rather than side to side.
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02-10-2005, 03:45 PM #3
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02-10-2005, 04:46 PM #4
- Join Date: Dec 2003
- Location: "You wanna play games? Well when it's game time, it's pain time!"
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"Now here's an example of how you can put all this information together into a workout. Weight train 2 times weekly with 1 session dedicated to improving general strength + agility and 1 session dedicated to improving reactive and explosive strength and agility. If time is an issue workouts can be split up into A.M/P.M. sessions.
Perform the hip flexibility workout 3x weekly. Perform prior to either of the workouts (days 1 and 5) and on a separate day on it's own (day 3).
Day 1
Dynamic Flexibility Routine - (minus the agility drills)- 1 set per exercise
Agility Runs - Including 5-10-5 drill forward, Pro agility, zig-zag runs - 2 sets each
Drop Jumps Into Squat Position - 5 sets x 3 reps at height of best vertical jump
Speed Work:
40 yards x 3-4 runs
30 yards x 3-4 runs
20 yards x 3-4 runs
Strength Work :
Squat, good morning or deadlift variation - Work up to a 3-rep maximum.
Reverse hyper - 4 sets x 8 reps
Split Squat lunge - 4 sets x 10 reps per leg (A lunge with the back leg elevated on a box or bench)
Day 3
Dynamic Flexibility Routine - 2 sets each exercise
Weighted Hurdle Duck-Unders (hold a fairly light 30-60 lb. dumbbell between your legs) - 3 sets x 10 hurdles each direction
Isometric Side Kicks - Hold on to an object and extend your leg out all the way to the side in a "kicking" posture. Hold for 10 seconds and release. Repeat for 10 reps with 2 sets of 10 per leg.
Form Running Drills - high knees, butt kicks, skips- 30 yds. X 3 each
Day 5
Dynamic Flexibility Routine - 1 set each exercise
Weighted Low Squat Bounces - (get in the full squat position holding a light weight and bounce up and down for 20 seconds without straightening the legs.) 3 sets
Drop Jumps Into Squat - 5 sets of 3 reps
Pro Agility Drill (5-10-5) - 3 sets
5-10-5 Drill Forward - 2 sets
Backpedal - 10 yards and break Left then Right - 3 sets
Speed Work:
40 yards x 3-4 runs
30 yards x 3-4 runs
20 yards x 3-4 runs
Power Work:
Wide stance box squat - 50-60% 1rm for 8 sets of 3 reps
Glute ham raise - 4 sets x 6-8 reps " - from http://www.bodybuilding.com/fun/kelly10.htm
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02-10-2005, 05:20 PM #5Originally Posted by RM124
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02-10-2005, 05:59 PM #6
Make sure you're using good running form. Theres a chance that it is really hurting your time. When i was a frosh i ran a 5.7 40 and i didnt know why because although i was slow i was not that slow. Finally somoneone pointed out to me that i wasnt running in a straight line, and after spending a couple weeks fixing it my 40 dropped to a 5.3 (not great but huge improvement). Of course plyo's help, and footballstar's routine looks good as well. Theres a ton of articles on improvign your 40 search around.
"The biggest risk in life is not taking one"
"Do not let what you cannot do interfere with what you can do. " - John Wooden
"Impossible is just a big word thrown around by small men who find it easier to live in the world they've been given than to explore the power they have to change it. Impossible is not a fact. It's an opinion. Impossible is not a declaration. It's a dare. Impossible is potential. Impossible is temporary. Impossible is nothing"
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02-10-2005, 10:03 PM #7
Yes, your running mechanics and start reigns over anything else. Make sure you explode out of the start and stay relaxed.
Starting tip: (For right handers, left hand reverse direction)
Put your left foot on the starting line with your right foot a foot or so behind. Place your right hand arch (thumb and index) on the line. When you feel ready, cock your left arm back above your torso. While doing this take a deep breath. When you start, explode with your left arm and left foot.
When done right, this technique will take of .2 seconds. May feel odd at first, but practice it over and over, you won't be sorry.
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02-11-2005, 04:59 AM #8
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02-11-2005, 06:33 AM #9
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02-11-2005, 10:28 AM #10
Just like a drag race. If you are running slicks and the guy you are racing is on street tires, you can beat him to the stripe with less power if you get a really good 60' time and his sucks. He has to make up all that time at the middle and end of the track which is much harder to do. It's mostly in the start.
Height: 6'1"
Weight: 175lbs
BF%: 6%
Vertical: 36"
40 Yard: 4.46 FAT
B.S. Chemistry
B.S. Microbiology
If I could choose one thing to talk about regarding strength training, it's that LESS = MORE.
Discipline, Motivation and Common Sense
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02-11-2005, 10:48 AM #11
Check your library or bookstore for "Sports Speed" by George Dintiman. Its a good resource for learning more about the basics of speed, methods used, how to develop those basic speed skills, and much more.
Or, look for High Performance Sports Conditioning by Bill Foran. Its a wide collection of topics on athletic development, with contributing authors discussing many of their main topics they are experts in. For instance, Dintiman contributes a concise version of his Sports Speed book and outlines the essentials of it in a decent sized chapter on speed training.
That would be a good route to go and learn more specifically about training than trying to get a scattering of non-expert opinions on a message board.
Rick Karboviak, CSCS
www.thetipedge.com
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02-11-2005, 10:58 AM #12Originally Posted by MANOSTEEL00
no it doesn't. of course, having a fast start can result in having a fast 100M time, but an athlete needs to be able to maintain his speed to ensure that his/her 100 time is fast. like person said, 40 yards probably isn't long enough to use any speed endurance qualities.
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02-11-2005, 11:01 AM #13Originally Posted by rickshaw27
or how about this....... http://www.charliefrancis.com
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02-11-2005, 02:39 PM #14Originally Posted by MANOSTEEL00
Yeah my start is actually really good. I run a 1.7 10 yard dash, so I'm pretty sure my start is fine. I think the problem is I can't maintain my speed all the way through the 40.5'6"
Weight: 145 (Last Month)144lbs
Body Fat - 13.1% (LM) 11.6%
Bench - 180 (LM)175
Squat - 265 (LM)245
Hang Clean - 170 (LM)155
40 - 5.61 (LM)5.62
Vertical - 24.1 (LM)21.9"
Position - Inside Linebacker
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02-11-2005, 05:00 PM #15Originally Posted by Footballstar
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02-11-2005, 05:19 PM #16
- Join Date: Dec 2003
- Location: "You wanna play games? Well when it's game time, it's pain time!"
- Age: 35
- Posts: 1,863
- Rep Power: 1011
Originally Posted by JH83
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