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College scouts are looking for superior form and the ability
of the team member to finish strong during phase 4 or from
the 30-yard mark to the 40-yard mark. The 40-yard dash has
become the single most important test used by professional
and college football coaches to assess possible players for
positions, scholarship offers and pro contracts. An athlete
that is capable of keeping good form at the end of the 40
will have a considerably better time since he/she is able
to be that more efficient with his/her strides. Sustaining
speed is vital to an athlete’s success in running a
good 40-yard time.
Football Flexibility
You’ll require an optimal range of motion, which is
determined in large part by your level of flexibility to be
able to perform. The capacity to move a joint through a full
range of motion using muscular assistance or with movement
is dynamic flexibility. The ability to stretch without any
momentum or muscular assistance is static flexibility. Experts
advise that you center most of your energy in attaining optimal
dynamic flexibility; as this is the kind of flexibility you
need in football.
Perk Up Your 40-Yard Dash Time With This New Workout
Improving your 40-yard dash is clearly one of the best things
you can do to advance your performance in nearly any sport.
Warm Up
2 laps of the oval
Static stretches held for 10-30 seconds each
Drills
2-3 x 20 meters (each):
Walking high knees
Running high knees
Skip
Straight legged bounds
Claw backs
Viper drills (fast feet through a latter) one foot contact
per square
Plyometrics
2-3 x 20-30 meters (each):
Double leg hops (over cones)
Zigzag hops (one legged lateral bounds)
Alt Leg running bounds (up stairs)
Speed Conditioning
5 x 10 meters @ 100% (4 point start) walk back recovery/5min
rest between each set
5 x 20 meters @ 100% (3 point start)
5 x 40 meters @ 100% (3 point start)
2-3 flying 30 meters @ 100% for acceleration (built up over
20m and at max for 30m)
Cool Down
2 laps - stretching
How To Improve Competitive Performance
It’s easier than you may think to improve performance
to formerly unachievable levels by choosing strength training
specifically for sports and moving away from out-of-date training
methods. To get better speed, specific exercises must be targeted
at building all three muscle fiber types. The combination
of explosive squats, plyometric drills, and super-fast agility
ladder drills will make muscle stronger and faster for sports.
Strength Training
Players have to work on their 40-yard dash if they want to
go places in football. Too many are inclined to overlook how
essential it is to be STRONG when training for the 40-yard
dash. When planning a strength-training program for football
players who want to reduce their 40-yard dash time, three
major issues must be considered. First, the player’s
skill must be measured. After that, the player’s 40-yard
dash must be assessed for flaws. Finally, the trainer must
focus on strengthening the player’s weakest muscles,
especially lower back, hamstring and VMO muscles.
Half your battle is over if you improve your speed during
the first 10 yards of your 40-yard dash. Do some good old-fashioned
rock bottomed squats with chains to strengthen your quads
and glutes. The chains further increase the effectiveness
of the squats. The outcome should be improved VMO strength,
reduced ground contact time, and enhanced strength and speed.
Using The Kinetic Chain
Learning to sprint properly may be the most valuable time
you will ever spend. Your first goal is to fortify core stability
to allow yourself to use your kinetic chain (foot ground force
generation to ankle - lower leg – knee – thigh
– hip – trunk – shoulders – arms)
as competently as possible. Many coaches look at the proficient
use of the kinetic chain as the true foundation of all athleticism.
The Stance
An efficient start lets the athlete accelerate out of his/her
stance and reach top end speed as soon as possible. The position
of the hand must be maximized. Next place your opposite foot
four inches back from the line, this will be your plant leg.
For the positioning of your drive leg, place the edge of your
drive leg knee at the toe of your plant leg. The opposite
arm should be bent at an angle of slightly more than 45 degrees.
Three Easy Exercises to Reduce Your Time
Stair running is perhaps the best workout for improving general
speed, starting power and stride length. The stairs or incline
should be between 20-35 degrees.
Bounding is an enjoyable way to develop overall leg power
and improve stride length, though it’s somewhat difficult.
Jumping rope is, believe it or not, a rapid-fire exercise
that can do wonders for your 40-yard dash.
Can I Really Improve My Speed?
A lot of athletes ask themselves this question, and trainers
ask this about their athletes. If you wish to enhance your
speed you essentially have to run, if you want to become stronger
then you have to lift, if you want to jump higher you have
to jump, and if you want to run a faster 40 you actually have
to get down and practice running the 40-yard dash.
You can make the BIGGEST and most RADICAL changes to your
40-yard dash by correcting your stance
and the first 10-yards of the race.
Just by correcting these two aspects, trainers have taken
up to two-tenths of a second off the athlete’s 40-yard
dash in minutes.
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