40-Yard Dash Form Tips From the Pros

April 24, 2013 | Featured in the Spring 2013 Issue

< PREV
1 of 5
NEXT >

"Speed is a skill. It can be taught like any other skill,” writes Loren Seagrave in his paper Systematic Approach to Teaching and Training the 40-Yard Dash. Seagrave would know. As the director of speed and movement at the IMG Performance Institute in Bradenton, Fla., it’s his job to make people faster. He’s widely regarded as one of the smartest minds in sprint mechanics and performance, and his clients includes NFL first-round draft picks and Olympic medalists, among them 1996 Gold medal winner Donovan Bailey.

For STACK's article on how draft prospects run so fast at the NFL Combine, we spoke with Seagrave and several other top speed coaches nationwide, including Lance Walker of Michael Johnson Performance Center and Kurt Hester of TD1 Challenge. They offered several form tips that athletes need to follow to run their fastest in the 40-Yard Dash—divided into the four phases of the sprint: start, acceleration, transition and top speed. Here's what you need to keep in mind during each phase to run your best.

Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
Must See
Why You Should Never Doubt Colin Kaepernick Why You Should Never Doubt Colin Kaepernick
Views: 24,857,320
Why NFL Wide Receiver DeSean Jackson Counts His Blessings Why NFL Wide Receiver DeSean Jackson Counts His Blessings
Views: 7,600,833
Roy Hibbert 540 lbs Deadlift Roy Hibbert 540 lbs Deadlift
Views: 1,578,276

Featured Videos

Tobin Heath Closed-Space Dribbling Tobin Heath Closed-Space Dribbling Views: 1,176,227
Path to the Pros 2015: Shaq Thompson Path to the Pros 2015: Shaq Thompson Views: 71,092
Basketball Shooting Drill With Kevin Love: 5 Spots, 5 Shots Basketball Shooting Drill With Kevin Love: 5 Spots, 5 Shots Views: 245,612
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

Dwight Howard Stays in the Gym All Night Dwight Howard Stays in the Gym All Night
Views: 5,845,858
Colby Lewis's Four-Seam Fastball Technique Colby Lewis's Four-Seam Fastball Technique
Views: 5,017,594
Ohio State Football Open Field Plyo Drill Ohio State Football Open Field Plyo Drill
Views: 9,499,251
Drew Brees Will Not Be Denied Drew Brees Will Not Be Denied
Views: 11,442,976
Two-Ball Dribbling Drill With John Wall Two-Ball Dribbling Drill With John Wall
Views: 3,362,918

Load More
More Cool Stuff You'll Like
Get Even More Out of Your Hill Sprints With These Variations

Get Even More Out of Your Hill Sprints With These Variations

An athlete is a person that is designed to move. Athletes who have hit a plateau may need some additional tweaking of their program or lifestyle to get...

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

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

Todd Durkin's 5 Exercises to Increase Your Agility

Todd Durkin's 5 Exercises to Increase Your Agility

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

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

Six-Pack for Speed: 5 Core Exercises That Can Make You Faster

Six-Pack for Speed: 5 Core Exercises That Can Make You Faster

5 Stretches That Can Instantly Make You Faster

5 Stretches That Can Instantly Make You Faster

NFL RB Zac Stacy Works to Get Faster for the 2015 Season

NFL RB Zac Stacy Works to Get Faster for the 2015 Season

Why Agility Is Critical for Soccer Players

Why Agility Is Critical for Soccer Players

Building Sprint Speed for Soccer Players

Building Sprint Speed for Soccer Players

Get Faster with High-Speed Treadmill Training

Get Faster with High-Speed Treadmill Training

3 Ways to Build Sprint Speed (No Sprinting Required)

3 Ways to Build Sprint Speed (No Sprinting Required)

These 5 Drills Will Increase Your Baseball-Specific Speed

These 5 Drills Will Increase Your Baseball-Specific Speed

Feed for Speed: 5 Foods and Supplements That Make You Faster

Feed for Speed: 5 Foods and Supplements That Make You Faster

Developing Soccer-Specific Speed

Developing Soccer-Specific Speed

Fine-Tuning Soccer Sprint Speed

Fine-Tuning Soccer Sprint Speed

What Is Fast in Soccer?

What Is Fast in Soccer?

Why Youth Athletes Need to Focus On Strength to Improve Speed

Why Youth Athletes Need to Focus On Strength to Improve Speed

A Linear Speed Progression for Increasing In-Game Speed

A Linear Speed Progression for Increasing In-Game Speed

Sprinting Tips from Olympic Gold Medalist Michael Johnson

Sprinting Tips from Olympic Gold Medalist Michael Johnson

Soccer Players: Get Quick on the Pitch

Soccer Players: Get Quick on the Pitch

Run Faster and Longer

Run Faster and Longer

3 Acceleration Drills to Get Faster

3 Acceleration Drills to Get Faster

How the Cable Machine Can Help You Get Faster

How the Cable Machine Can Help You Get Faster

5 Movements You Should Be Doing to Gain Football Speed

5 Movements You Should Be Doing to Gain Football Speed

Resisted Sprints: Use the Right Weight to Get Faster

Resisted Sprints: Use the Right Weight to Get Faster

YardBarker