Thread: Need to incease 40 Speed

technique is huge so if you can find and afford a speed coach that would be a way to go....also hang cleans, squats, stiff leg dead lifts...another aspect of speed that i feel is over looked is flexabilty...but i think technique is the most important....not knowing how much training you have or how old you are .....id say and where from .2 to .4 with the later being you have great gentics

You need to INCREASE your time???

Run slower.

Cool, Yeah I think that's one of my problems...I'm not very flexable, I'm very athletic but not flexable. I started stretching and I can already tell a difference in just the way I feel. I believe my genetics are good. The thing is I used to be really fast then I started slowing down. I know I need to work on my explosiveness. My legs need to get stronger in general.

These are my stats... height 6'1 weight 210
Bench max= 325
squat max=335
40 time= 4.9 (horrible)<---- this is the only thing holding me back from playing college ball

how old r u? and what postion? Only QB's, OL and interior Dline are allowed to be that slow lol

23 WR AND SS....I'm not slow my explosiveness is weak. I can run an 11 sec 100

you need football speed not track speed........100 times mean dick in football so yes you are slow in football...my 100 time was like 12 something but i can run a 4.6 forty (sophomore year 20lbs lighter) if i were you id work the hell out of my starts and your ability to change direction.....and on a side not i have a hard time beleiving you run a 11second 100 thats a 1.1 for ever 10 meters which turns to a 4.4 forty.....your 40 is 4.9 you say so your telling me over the next 6.1 seconds you can cover another 60...if you can more power to ya i just find it hard to believe

I know it's hard to beleive but I did run 11.4 that was my best time in the 100. My track coaches would tell me if I could get off the block quicker I could have broken 10 easily. I have really good catch up speed.

When I was in HS I ran the 100, 200, and sprint relay. My initial times in the 100 were in the mid 11s. I spoke with a speed coach from UTEP and he said to get your times down spend alot of time in the squat rack and running
400s. I ran 10.9 at the district meet. The following football season I went from 4.64 to 4.45 in the 40. Strength and explosiveness are the prime ingredients to the 40.

At summer camp for college ball, I ran the 40 in 4.37. The training definitely paid off.

Cool what kind of squat routine did you do? Also what were your sprint routines?

ATG Squats will help but technique is the key. You can expect to lower your 40 by .2 if you work hard. BFS has a great strength/speed program.

what is bfs?

bigger faster stronger. It is a program that targets highschool and college athletes. I will see if I can dig something up for you.

cool....really appreciate it.

here is their web site. http://www.biggerfasterstronger.com/

1)Sprint-Work on technique to get form down. You are prolly doing something wrong with a time that high.
2)Strength-Gain it because plyos will be worthless if you don't have strength
3)Plyos-I would start with agility stuff like agility ladder foot speed work and then work up to higher intensity plyos.
4)Periodize all of this so that you peak when you need to (Ie., the season).

can anyone actually help me with a routine that I can go by weekly to help me with my 40

Just slapping something together won't work, you would have to know form and stuff. I would recommend picking up 'Jumping into Plyometrics" By Don Chu. And "Speed Agility, and Quickness" By Juan Carlos Santana. I think both books are like $15 and they go over form and stuff, plus give you an idea as to how and why. Plus they are short and have lots of pictures for retards like me who hate to read.

Originally Posted by Dale Mabry

Just slapping something together won't work, you would have to know form and stuff. I would recommend picking up 'Jumping into Plyometrics" By Don Chu. And "Speed Agility, and Quickness" By Juan Carlos Santana. I think both books are like $15 and they go over form and stuff, plus give you an idea as to how and why. Plus they are short and have lots of pictures for retards like me who hate to read.

I agree....Simply throwing something together is not going to cut it. You need to take the time to learn the form. Learn what you need to work on with your running technique and sprint abilities also.

I need to increase my 40 time... I know I need to do plyometrics...how much can I actually knock off my time. I run about a 4.8 right now.

I disagree. You do not "need' to do plyometrics. I increased my 40 yard dash time at a lean crisp bodyweight of 230 to 4.6 through very close observation & coaching of my form (I have a list of 11 or so start/form tips I'll post if I can find it), consistent training with sprints, and traditional slow heavy weight training.

If you don't know how to do them right, don't do plyos. If you have a good coach, have at it (though I personall never risk it).

Originally Posted by Duncans Donuts

I disagree. You do not "need' to do plyometrics. I increased my 40 yard dash time at a lean crisp bodyweight of 230 to 4.6 through very close observation & coaching of my form (I have a list of 11 or so start/form tips I'll post if I can find it), consistent training with sprints, and traditional slow heavy weight training.

If you don't know how to do them right, don't do plyos. If you have a good coach, have at it (though I personall never risk it).

best advice so far.......the most important part of his post...."you don't NEED to do them". just because people do do them doesn't mean you need to do them. You need to learn how to run more effeciently and learn technique for plyometric exercises to make the effective otherwise it is just wasted time.

http://146.186.194.36/archive/2001/1...dsports-02.asp Here's a great article that we all may find interesting who are involved in this great Ken Mannie vs. Plyos debate. Very insightful, fair, and interesting.

Some coach, can't remember his name, said that there are more strong athletes with bad form that are fast than weak athletes with good form. Have to agree. Figured you'd like that DD.

I rememba bizzay in tha day I ran tha 40 fo all my homies in the pen. It was good time . Ill slap tha taste out yo mouf. What worked fo` me was periodizzles . You'se a flea and I'm the big dogg.

Originally Posted by LexusGS

I rememba bizzay in tha day I ran tha 40 fo all my homies in the pen. It was good time . Ill slap tha taste out yo mouf. What worked fo` me was periodizzles . You'se a flea and I'm the big dogg.

A fine representation of today's youth.

You bizzach watch it wit those comments. It aint polite ta diss a home boi like that.

Originally Posted by LexusGS

You bizzach watch it wit those comments. It aint polite ta diss a home boi like that.

I see no 'diss;' it was an honest opinion. Talk about having issues with oneself...

I dont hizzy beef wit you cuz its a pimp thang. If you wanna S-T-to-tha-izzart sum-m sum-m, start by quit being a busta.