How to Run a Faster 40-Yard Dash
Most of your 40 is won or lost in the first 20 yards. Technique and power in the start and drive phase drop more time than anything you do at top speed.
1. Fix the start stance
Set a stable stance with weight forward over the front hand, hips slightly up, and the front leg loaded. A leak of energy here costs the whole run. Practice exploding out on the first step, not standing up.
2. Master the drive phase
The first 10 to 15 yards should be a gradual rise, not an immediate upright sprint. Stay leaned forward with powerful, piston-like steps and full leg extension behind you. Popping upright early kills acceleration.
3. Build lower-body power
Speed is force applied fast. Strength work drives it:
- Squats and deadlifts for raw lower-body force.
- Sled pushes and hill sprints for drive-phase power.
- Broad jumps and bounds for explosive horizontal power.
4. Train acceleration, not just sprinting
Short accelerations (10–20 yards) from a stance rehearse the exact skill the 40 tests. Full recovery between reps keeps them fast and clean — sprinting tired trains bad mechanics.
5. Sharpen the details
Drive the arms hard, keep the head neutral, and cut wasted movement. Then retest. Use the 40-Yard Dash Calculator to track your time against the average for your age as you train.
How can I run a faster 40-yard dash?
The biggest gains come from a strong start stance and drive phase, lower-body power (squats, sled pushes), and acceleration drills. Fixing the first 10 yards usually drops the most time.
How much can you improve your 40 time?
With focused training on start technique and power, many athletes trim one to three tenths of a second over a training block. Beginners with poor technique can improve more.
Does the start really matter in the 40?
Yes — most of the time in a 40 is made or lost in the first 10 to 20 yards. A powerful, well-angled drive out of the stance is the highest-leverage thing to fix.