If you’re looking to decrease your “40 yard dash times” then you need to be doing the proper “speed training” training program.
The 40 Yard dash it’s a very technical and precise distance to run who primarily ran to evaluate the speed and acceleration of American football players. Running that distance require Nervous impulse, Explosively, Coordination, Velocity, Flexibility and Power.
My experience could be the best resources for teaching effective starts to break the clock on your 40 yard dash. We preparing top High School, College and Pro football players for their big « audition »
Running fast involves the coordination of numerous muscles in the leg and arms. The central nervous system is ultimately responsible for co-ordinating different muscles within the limbs. So your ability to run fast can be trained and it’s EASY.
PROPER SPRINTING TECHNIQUE
Guidance on the sprint technique takes the form of a checklist, for each phase of the sprint.
The information provided here is for athletes willing to run faster and drop their 40 time.
During acceleration, when the body leans forward, the muscles responsible for generating speed are the quadriceps, gluteus, calf and lower back muscles. A specific strength training aimed at improving these muscles is essential.
Starting position: Driving out
Driving the drive phase, which only lasts for about 25 meters, you lean your body sharply forward with a 45° angle. Keep your head tucked looking slightly down at the ground, and bring your eyes to the ground ahead of your feet while throwing your knees forward and high as possible on each hips stride “E” while relaxing your quadriceps “F”, and only fire your gluts and quadriceps on the way down when stroking the ground at the “blue mark”
Driving Phase:
When driving your knee forward make sure that the angle “A” (driving knee) stay close as longer as possible while pushing with the other leg “B“, and keep your quadriceps relaxed so your shin will keep an angle of 45° which will help to increase your turnover and increase your speed and frequency.
To build up speed, your body have to be constantly slightly lean forward but don’t lean from the waist, maintain you body incline from the ground while pushing your body out forward. A proper push form will be what we called a triple extensions Hip, Knee, Ankle which will result to a perfect alignment with your leg and upper body “C“. To bring back your recovery leg faster once stroking the floor, make sure to maintain your hill off the ground while pushing down and backward. By limiting your hill from collapsing “B” you will reduce your body inertia and decrease the time spent on the ground.
Athletes spent a certain amount of time in the air with both foot off the ground. That phase is essential to generate and emphasize speed, when done with a proper coordination and timing.
¾ of the leg cycle are executed in the air, and ¼ “the impact” of the cycle finish the movement by propelling the body forward, only if, balanced and if the impact are made at the right spot “under the gravity center or slightly after”.
Running it’s a multiple jumps, but executed smoothly and continuously where athlete have to “catch-up him-selves constantly from falling”
One common mistake made by athletes to increase their stride length is, that their immediate thought is to try to reach further in front with their foot, and end up landing way out in front of their body “gravity center“. In fact to increase your stride length efficiently you have to reach forward with your hips and hips only “D” focus on pushing out with the gluten, (gluten are the most powerful, efficient movers for powerful strides) and driving your hip and knee forward “D” keeping your weight over your toes while continuing to swing your arms well balanced. Increasing you stride length and frequency will have an immediate impact on your running time. contact us now
Equipements use:
Exer-Genie
Overspeed Pulley
Power Sled
Recoil 360 Dynamic Resistance
Loop Bands
Physical Therapy Bands
Resistance Band
Agility Slats
Hurdles
The 8 common mistakes that athletes do:
Bad body angle: in the early stage of the acceleration keeping your body angle at 45° from the ground, will automatically position your body on a driving and propulsion angle
Too much absorption at the impacts: Hill collapsing are the main reason of the increase of the inertia and time spent pushing on the ground.
Bad Mechanical: Bad coordination with your upper body and lower body, or a delay between the recovery leg and the pushing leg will drastically increase the time spent pushing down.
Driving Knee: Engaging your driving knee with too much vertical force (high) instead of horizontal force (forward) will build up less acceleration and reduce strides length and it efficiency.
Overstraining : Stroking the ground out and forward (too early) will automatically create a braking effect and slow you down.
Rushing: Don’t mixed up speed and rushing, by rushing athletes shorten their strides and arms cycle without processing a full legs an arms range cycle. Yes, for sure it will make you look and sound faster but in reality, this will make you run less efficient due to the fact that you don’t use a full extension of the movements ‘arms and leg cycle not completed“.
No relaxing your recovering leg enough: Learning to fire the correct muscles is the key to have a good range of movement and by relaxed. The quadriceps and shin have to be relaxed while driving your hips and knee forward “A“.
Cycling on the firsts steps: Cycling at the first stride will automatically change your 45° pushing angle and make you land and push with too much vertical force.