TD1 Minute: 40-Yard Dash Training Program

July 5, 2012

Must See Speed Videos

In this TD1 Minute weekly series, Kurt Hester, National Training Director for D1 Sports Training and a driving force behind The Dominant One Challenge, offers instructional tips on how to master your training and dominate your sport. In this fifth installment, Hester provides important background information on training for the 40-Yard Dash. For more information on the TD1 Challenge, visit thedominant1.com.

With 16 NFL Combines under my belt, I have acquired considerable knowledge about training for the 40-Yard Dash, which is the showcase event of the Combine. In my 16-year journey, I have learned more from my mistakes than I have from my successes. You can read all the research on sprint mechanics, force production and strength application, but until you put it into a cohesive and progressive program that works on the field, none of it matters. A lot of times, what is seen in the lab cannot be replicated when an athlete is actually on the field sprinting during the 40.

It is fairly easy for young athletes in junior high or high school to make significant improvements in their 40 times. They have little training experience, poor mechanics, limited flexibility and insufficient strength compared to their elite counterparts. So even minimal gains in each of these areas will result in improvements.

Now take athletes who run a 4.45 and try to get them down to 4.35. Their technique is already near perfect, and they have probably been working with a high level strength coach who has developed their strength and mobility. Plus, at the NFL Combine they are running against an electronic timing system, rather than a more favorable handheld timing device. Such considerations give you a better idea of what it takes to train for the 40-Yard Dash at the Combine.

I have created a six-week training cycle designed to improve 40-Yard Dash time. It is not training for sport in any way; it's only appropriate for the 40 test. The six-week cycle accounts for the limited time athletes have to train for the Combine after post-season bowl games, All-Star bowl games and recovering from injuries.

In a previous article, I reviewed some of the finer points of 40-Yard Dash technique. In subsequent articles, you will learn the four focal points of this training program; and finally you will receive the full six-week program, which you can use to prepare for the 40-Yard Dash.

Check out previous episodes of the TD1 Minute to learn proper technique for the:

 

Topics: 40-YARD DASH
Kurt Hester
- Kurt Hester is the head strength and conditioning coach at Louisiana Tech. Prior to that, he served as D1’s director of training. In addition, he...
Kurt Hester
- Kurt Hester is the head strength and conditioning coach at Louisiana Tech. Prior to that, he served as D1’s director of training. In addition, he...
Must See
Skylar Diggins Attacks the Off-Season On and Off the Court
Views: 6,471,296
NFL Wide Receiver Randall Cobb Outworks Everyone
Views: 28,092,597
Dwight Howard Stays in the Gym All Night
Views: 4,779,213

Featured Videos

A Day in the Life of NBA D-League Star Seth Curry Views: 66,647
Kevin Love's Cone Hop Basketball Shooting Drill Views: 5,931
Eastbay Path to the Pros Episode 2: Laying the Groundwork Views: 124,090
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Perfect Dwyane Wade's Signature Euro Step
Views: 1,308,506
What Ryan Hall Eats for Breakfast
Views: 795,206
STACK Fitness Weekly: How To Do a Muscle-Up
Views: 778,488
Greg Nixon's Hill Training Program
Views: 705,633
Roy Hibbert 540 lbs Deadlift
Views: 1,559,831

Load More
More Cool Stuff You'll Like

Todd Durkin's 5 Drills for Faster Sprints

5 Weight Room Speed Exercises You're Not Doing

Improve Your Football 40 Time During the Season

King of the Hill: 5 Hill Run Exercises to Supercharge Your Speed

Speed Plyometrics to Help You Run Faster

Acceleration Drills to Increase Speed

The 10 Best Speed Exercises for Athletes

Improve Your Footwork to Improve Football Agility

Increase Your Lacrosse Speed With Multi-Directional Exercises

Previewing the Fastest Draft Prospects of the 2015 NFL Combine

How to Improve Your Basketball Quickness in 5 Minutes

Lengthen Your Stride for Maximum Speed

The 5 Elements of a Successful Speed Training Program

Sprinting Technique Errors and How to Fix Them

Why Youth Athletes Need to Focus On Strength to Improve Speed

Deceleration: The Missing Link for Hockey Speed Training

4 Speed Training Mistakes Athletes Make in the Weight Room

The Speed Drill That Set Up DeSean Jackson's 64-Yard Touchdown

Supreme Speed: 6 Training Tips from Football's Fastest Man

Sprint Faster With Speed Demons

8 Speed Workout Tips to Get Faster

The Off-Season Baseball Speed and Agility Workout Program

Speed Drill of the Day: Get More Explosive with Ankle Hops

Build Sprint Speed Like an Olympian

Todd Durkin's 5 Exercises to Increase Your Agility

Skipping Drills: The Missing Link From Your Speed Workouts

3 Acceleration Drills for a Faster First Step

Ditch the Sprints. Here's How to Build True Sports Speed

Run Faster and Longer

3 Biggest Myths About Soccer Speed

Improve Your Baseball Speed With This On-Field Workout

3 Simple Steps to Get Quick

How the Cable Machine Can Help You Get Faster

How to Build First-Step Quickness for Baseball and Softball

The Secret to Tom Brady's Newfound Speed

Linear Speed Drills to Improve Athleticism

6 Essential Multi-Directional Speed Drills

12-Week Off-Season Baseball Speed Workout

5 Stretches That Can Instantly Make You Faster

Here's Why Andre Williams' Breakout Performance Was No Fluke

How to Train for Speed in Cold Weather

4 Powerful Band Agility Drills