Here are some drills you can utilize to help improve your 40 yard dash times.
These drills will also make you more explosive with your start/first step, improve your acceleration mechanics, and they’ll help you move better in-game overall.
Here they are:
1. Technical 10 Yard Start
The best way to instantly increase your 40 time is to work on the first 10 yards of your sprint.
The first 10 yards are the most important, and it’s more digestible for the athlete.
2. The Wall Drill
It’s a great drill to teach an athlete to remain in frontside mechanics while accelerating.
This drill is so great because so many athletes cycle while accelerating, and this literally hurts their speed.
3. Staggered Broad Jump
A massive issue in almost every athlete’s 40 start is that they push out off of only one leg, but common sense says that you produce more force out of two legs.
That’s what the staggered broad does.
It teaches the athlete to produce force out of both legs.
Simply get in your 40 stance, and perform a broad jump.
If your goal is to improve your 40 time, these three exercises/drills done two times a week can help you tremendously!
To go along with this you should have a solid lifting program to go along with these, and incorporate other speed mechanics work!