Someone help me get a faster 40....

[UnTouched]

I want a fast 40. I am a freshman who weighs 122 pounds and im 5'5. I run a 4.9 which isnt to good. Give me tips on how to improve this time fellas. It's bugging me.

[Monkey]

i have the same problem i am also interested in this topic? anyone have any help for the both of us?

[Kyle C]

lift for speed

Your training should be focused on olympic movements high sets/low reps for speed. Bar speed is key.

Kc

[ebon00]

Three things:

1) Posterior chain strength. You really need to increase the strength of your posterior chain (calves, hamstrings, lower back, traps) in order to run fast. Start doing deadlifts, preferably with a snatch grip, right now. Adding a few speed-strength moves like power cleans and power snatches is also a good idea.

2) Stretch like there's no tomorrow. Stride length is a huge part of running speed. If you have a truncated ROM due to not stretching properly, you will be slower. Make sure to thoroughly stretch after each and every training session. Focus on hamstrings, hip flexors, adductors and glutes.

3) Practice. This might sound stupid but the best way to run a faster 40 is to improve your starting position. The less time you spend in the blocks the faster you get to the finish line. Getting the right starting position can shave up to 3/10ths of a second on your time. So get someone, an experienced track coach, to show you the proper starting mechanics and practice them a lot.

[ChrisH]

Add resistance to your running/ sprinting and your speed will improve alot.

Get some wood and build a small sled to strap yourself to and pull. Then go to the store and buy a big 40 or 50 lb bag of sand or rocks, or something. Put it on the sled, strap yourself to it with a harness, and start sprinting.