40 yard dash

[WCUfballer]

I am a 21 year old soon to be football player at Western Carolina University....I run a 4.8 forty and was wondering if I could get some advice about what to do to improve on my time???

Taken from "The Machinery and Mechanics of Speed Improvement" by Ken Mannie, Strength/Conditioning Coach at Michigan State University:

Speed Mechanics
Once the machine is fine-tuned(note: strength work done with weights/exercises, full body), work can begin on the "steering mechanism" * that is, the technical aspects of the stance, start, and running.

The stance: The first thing athletes must understand is that a speed stance is often completely unlike their sport or position stance. The most notorious violators are the 300-lb. linemen, who often assume some of the ugliest stances imaginable.

Following is our speed stance checklist.
1. Assume a three-point stance.
2. The feet are placed slightly less than shoulder width.
3. The down hand is placed directly under the shoulder, with the thumb and index finger facing forward in an inverted "U" shape position. The down arm is straight and aligned slightly outside of the rear leg.
4. The distance from the heel of front foot to the toes of the back foot will vary from a few inches up to 12 inches or more, depending upon the size of the athlete. Taller athletes with long legs will require more spacing. The knees and toes are pointed straight ahead.
5. The ankle of the front leg is slightly forward of the hip.
6. The butt is even with or slightly higher than the head * never lower.
7. The free arm is bent at 90 degrees with the thumb as even as possible with the top of the hip.
8. The head is held slightly up * just enough to enable the athlete to see a few feet ahead.
9. Most of the weight is on the front leg and down hand.

The start: Several highly coordinated techniques are required for an explosive start. A great start can delete several hundredths of a second of clock time, especially for athletes who struggle with other speed variables.

Jim Bibbs schooled us on the following starting techniques:
1. The down arm moves rapidly backward * not upward * in what is called a "drag" technique.
2. The free arm is rotated rapidly forward.
3. Gain as much ground as possible on the first step.
4. Make sure that all steps are taken in a straight line. Steps that are taken inward or outward are time consuming and inefficient.
5. The torso will rise gradually, but try to get in the upright position as soon as possible in order to initiate a full running stride. Note: Too much forward body lean decreases stride length.

It is at this point where Kevin McNair's running mechanics are applied. The techniques are taught with one word verbal cues that refer to efficient body positioning and movement.

McNair has dubbed these techniques the speed vocabulary:
1. Focus * The eyes should be focused straight ahead in what is called a "conversational plane." To do this, head tilt in any direction must be avoided.
2. Arch * There should be a slight arch in both the upper and lower back. This will help in maintaining an erect torso and keeping the hips in proper position.
3. Fix * The elbows should be locked at 90 degrees.
4. Rotate * While maintaining the fixed elbow, the arm should rotate at the shoulder. The shoulder rotation will take the hand from chest level through the "hip pocket."
5. Squeeze * During the shoulder rotation, the elbow should be kept tight to the body. This will help eliminate sideward rotational forces that result in inefficient motion.
6. Punch -- The lead leg is driven out and up. It should be "punched" toward the finish line, not just lifted upward.
7. Plant * The down leg snaps back beneath the hips. The foot should hit naturally on the ball and toes.
8. Extend * The down leg must be locked out into full extension to maximize the power production of the stride.

Teaching Progression
Initially, we teach the stance, start, and running mechanics slowly and deliberately. We focus on one or two techniques at a time and build-up from a slow speed to full speed.

Once the techniques are learned, they are practiced at full speed with 2-3 sets of 5 quality reps per set. The distances range anywhere from 10 to 50 yds, depending upon the progression stage. Basically, the distances increase as the athletes begin to master the techniques.

Final Rep
When applying these techniques, remember that quality is much more important than quantity. The athletes should be as fresh as possible. It wouldn't be wise to install these techniques immediately following a grueling conditioning workout. Also, the athletes should be placed in comparable speed groups. This heightens the competitive spirit and makes the teaching sessions enjoyable for the athletes.

[TruGator]

What position do you play?