How to Improve Your 40-Yard Dash Time: A Mississippi Coach's Guide

The 40-yard dash is one of the most important measurables for football players at every level. Whether you are preparing for a high school combine, a college showcase, or just want bragging rights at your next training session, improving your 40 time requires a structured approach to training. Here is our 5-step guide.

Step 1: Master Your Start Position

The first 10 yards of a 40 are almost entirely about your start. A poor start position can cost you 2 to 3 tenths of a second before you even begin accelerating.

• Get low -- your hips should be higher than your shoulders in the 3-point stance
• Drive at a 45-degree angle for the first 5 yards
• Aggressive arm action -- your arms drive your legs
• Use video analysis to identify and correct start position flaws

Step 2: Build Explosive Power

Speed starts in the weight room. The ability to produce force rapidly is what separates fast athletes from average ones.

• Trap bar deadlifts for posterior chain power
• Box jumps and depth jumps for reactive strength
• Sled pushes and resisted sprints for horizontal force production
• Single-leg RDLs for unilateral strength and balance

Step 3: Improve Sprint Mechanics

Raw strength means nothing if you cannot apply it efficiently. Sprint mechanics coaching is the bridge between gym gains and on-field speed.

• Knee drive: high knees create longer ground contact leverage
• Ground contact time: faster athletes spend less time on the ground per step
• Arm action: straight-line arm drive eliminates rotational energy waste
• Posture transition: move from 45-degree drive angle to upright sprint position smoothly

Step 4: Prioritize Recovery

Speed training is neurologically demanding. Your nervous system needs recovery between sprint sessions to adapt and improve.

• Normatec compression between sessions for circulation and soreness relief
• Cold plunge therapy to manage inflammation from high-intensity training
• 8 to 9 hours of sleep per night -- non-negotiable for speed athletes

Step 5: Test, Track, and Adjust

You cannot improve what you do not measure. Regular testing keeps your training honest and allows your coach to adjust programming in real time.

• Timed sprints every 4 to 6 weeks
• Force plate testing to measure power output improvements
• Video analysis to track mechanical changes
• Adjust programming based on data, not feelings