9/27/2023 0 Comments 40 yard dashOnce you have your 10, your 40, and your forecasted 40 there are 3 scenarios that can occur:ġ. Run the 40 the same way you did the 10 - Handtimed starting on your first movement. Next, you're going to run an actual 40 and see how your optimal projected 40 matches up to your real 40. ![]() So, if you can't run at least a 1.69 ten chances are good you'll get those times down just by gaining strength and/or dropping weight and running regularly, then you can take a deeper look.ģ. What if your 40 isn't faster than 1.7 seconds? That's why I put a qualifer in for the relative strength assessment: Passing the relative strength assessment tends to automatically lower your 10 yd dash time down low enough to meet the minimum standard. If your 10 was 1.5 or less your 40 should optimally be 4.5 or less (1.5 + 3.0 seconds) If your 10 yd dash was 1.55 your 40 should optimally be somewhere between 4.55 and 4.65 seconds (1.55 + 3.0/3.1 seconds) So, if your 10 yd dash was 1.7 seconds your 40 should optimally be somewhere between 4.8 and 4.95 (1.70 + 3.1/3.25) Look at the following table to see how much to add: Once you have your 10 yard dash time you're going to add anywhere from 3 to 3.25 seconds to it and get an optimal "projected" 40. Use whatever stance and starting position is most comfortable and fastest for you.Ģ. Don't go off a gun or command just go when you're ready. Use a hand time starting the clock on your first movement. What you want to do is start off by taking a 10 yard dash time. nor do you have to be able to achieve proper running technique or posture, nor do you have to have all that great a top speed.ġ. In other words, you don't necessarily have to sprint regularly to have a good 10. It ISN'T really dependent on your proficiency as a sprinter, nor does is always relate much to your top speed. Not only does it translate well to the field, but the 10 tends to reflect your relative strength levels and central nervous system explosiveness. The hand-timed 10 yard dash, (with the clock started on first movement), tells a lot about your strengths as an athlete. Once I've assessed relative strength levels this is the main assessment I use. Your 10 yard dash and how it relates to your 40 can tell you more about where your focus should be than just about anything else. With the relative strength assessment out of the way, I move on to the next assessment and topic of this article: The following assessment works best for the guy who has somewhere around a 4.9 or less 40 and 1.69 or less 10 yard dash, numbers that are achievable for the average bro with a decent level of consistent hard training. ![]() I'd seek to at least get your squat and deadlift in the "good" category. The standards are for high school athletes but if you use a little discretion and creativity they can be applicable to most anyone. If you're not sure where you're at along those lines check out the strength standards for young men and women from BFS: Regardless of what the rest of the assessments in this article tell you, if you don't have decent relative strength levels you should ignore the results and focus on those while also doing enough speed work to maintain and develop optimal sprinting proficiency. ![]() The first thing I look at are relative strength levels. With summer here a lot of football players are making an effort to improve their 40 times so I though I'd share a simple assessment you can hopefully use to assess your strength as weaknesses as they relate to the 40 and where you might focus your training.
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