Extra 40-Yard Dash Drills

Danny Arnold

Split Jumps

• Assume split-leg stance with one leg in front of other
• Keeping chest up, squat down
• Jump for max height by exploding through ground as hard and quickly as possible with front and back leg
• Land naturally with feet even at shoulder width
• Reset feet and repeat for specified reps
• Perform set with opposite leg in front, then rest

Sets: 4-5 with each leg in front
Reps: 15-18
Recovery: 90 seconds
The Payoff: Recruits and trains fast-twitch muscle to build explosiveness

The Wisdom: “We don’t spread our legs as far as most people on these. We use a more realistic stance with the front and back feet closer to each other. It’s alright if the front knee goes out over the front toe a little when you squat down to jump. Push off equally with both legs.

Although there is some benefit to the landing portion of jump drills, I don’t believe in it as much as most people. When you jump from a lunge and land in a lunge—whether you scissor the legs in the air or not—there is more chance for injury. That is why I have them land naturally with their feet at shoulder width”

Tom Shaw

Tall and Fall

• Begin in standing position with feet at shoulder width
• Rise onto balls of feet and begin falling forward, keeping body in straight line
• Explode into 10- 20-yard sprint, focusing on long, fast strides
• Keep chest forward and body in a straight line during sprint

Sets: 1
Reps: 3-5
The payoff: Improves explosion, proper body angle and technique of start

The Wisdom: “We work on different phases of the start to work technique. This drill is all about teaching the athlete to keep his body in a line while producing fast, explosive strides when he is exploding into the sprint.”

Take a Picture

• Assume kneeling position with one knee down and other knee up with foot on ground in front
• Place hands on knee and push chest out, keeping elbows locked
• Keeping back knee on the ground and chest up, push off with front leg and explode into 10- 20-yard sprint
• Perform with opposite knee down

Sets: 1
Reps: 3-5
The Payoff: Teaches you to keep chest off knee during start to prevent stumbling

Take a Picture and Raise

• Assume kneeling position with one knee down and other knee up with foot on ground in front
• Place hands on knee and push chest out, keeping elbows locked
• Keeping chest up, raise hips until back knee comes off ground.
• Push off with front leg and explode into 10- 20-yard sprint
• Perform with opposite knee down

Sets: 1
Reps: 3-5
The Payoff: Teaches you to keep chest off knee during start to prevent stumbling

The Wisdom: “Athletes often bend at the waist to avoid standing up at the start. This trains them to avoid that and keep the weight of their chest, head and arms off of the lower body. When you are able to do that, you won’t stumble or have to step side to side. You can explode straight forward into the sprint.”

Three-Point Start

• Stand a comfortable distance away from line (12-18 inches) with feet shoulder-width apart. Stagger one foot back so that its toes are in line with middle of opposite foot.
• Bend down and place hand opposite front foot on line and angle other hand/arm toward ceiling
• Explode into 10- 20-yard sprint, keeping chin and chest up
• Focus on producing long, fast strides

Sets: 1
Reps: 3-5
The Payoff: Teaches you to keep your chin and chest up during start

The Wisdom: “This teaches proper technique for an athlete starting the sprint. A lot of kids start with short, choppy steps, and this will help them learn to take fast, long steps to get into the sprint faster.”