How to Improve Speed on a 40-Yard Dash

Work on perfecting your stance for the 40-yard dash. Get into the standard 3-point stance, crouched at the starting line. Put your dominant leg in front, just 4 inches or so back from the line. If you are right-handed then your left leg is usually the dominant one. The other leg should be positioned a foot or so back. Bend at the knees and get low to the ground. Your dominant hand should be placed with fingers extended on the starting line for balance. Keep your other arm tight to your body, bending at the elbow in preparation for the pumping motion you will perform with your arms as you run. Dig the balls of your feet into the ground once you are in your stance to improve traction for the initial push-off.

Practice your form as you accelerate out of the stance and into your sprint. Stay low as you pick up speed. Your first three strides should be long and powerful, propelling your body from the starting line. Increase stride rate after the first 10 yards, pushing with the balls of your feet rather than your toes as you continue to run. You should be at top speed by the time you reach 20 to 25 yards. Lengthen your stride and continue to pump your arms in a natural motion.

Lean forward throughout the entire 40-yard dash. You should not be fully upright at any point during the run. Take off running with your head and upper body forward in a leaning position. Picture yourself as a plane during takeoff. Your head is like the nose of the plane. It needs to accelerate straight ahead before eventually rising as speed increases. Gradually allow your body to come up from the low trajectory after the first 15 yards. But make sure to lean into the sprint all the way through the finish line for the best possible time.