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Analysis

06:05:07

Analyzing Your Best 40-yard Dash

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By Roger White, CSCS

“I run a 4.8 now and want to run a 4.6 in 8 weeks.
What should I do?”

I receive this same question weekly. It’s near impossible for me to give a specific recommendation, as I don’t know anything about the athlete. By learning how to analyze your best 40-yard dash yourself, you can spend time training where you need it most.

10-yard splits

It is important to know your strengths and weaknesses during the 40. For example, let’s say athlete A and B are receivers (real times from the 2007 NFL Combine) and had the following splits for the 10, 20 and 40.

Athlete A
10-yard: 1.42
20-yard: 2.46
40-yard: 4.39

Athlete B
10-yard: 1.52
20-yard: 2.53
40-yard: 4.36

At 10-yards, athlete B is already 0.1 seconds slower, yet ran a faster time overall. Athlete B is an example of a guy who “picks up speed as he goes.” Since his closing speed in the last 20-yards is so good, improving his first 20 would be the logical thing to do. Also, if you look at athlete B’s 20-yard splits of 2.53 and 1.83, a 3% improvement in the first 20 would take off nearly 0.08 seconds.

Athlete A has a blazing 10-yard time and was consistent in the rest of his splits. He should focus on a general training program to keep everything balanced.

Your Homework

Have a friend or coach help you set up 10, 20 and 40-yard marks. With the coach standing several yards away to get a good idea of when you run past each mark, start the watch on the first movement and then hit the “split” button on the watch at 10 and 20-yard marks and then hit the “stop” button when finished. (If you have access to four electronic timers for splits, these are the best option) The splits can be displayed when you are done. Write them down and begin to analyze where you need to focus your attention. Sprinting a 10, then resting and then a 20, and then a 40, in my experience, gives poor results because your focus is to run that short distance fast, instead of trying to sprint your 40 fast.

Roger White is Owner of Sport X Training. For more information, visit www.SportXTraining.com.