So You Want To Run Fast?! Pt. 2

Chip Smith checks in with the 2nd of 3 entries on increasing your speed in the 40-Yard Dash. Today he talks about techniques, posture and starting the dash.

Techniques of the 40-Yard Dash:

The 40-yard dash is the shortest race that is used to measure linear speed. And just like any skill that is learned, the 40-yard dash is a skill that can be coached. By following this systematic approach, you will be able to improve your linear speed. I have broken the 40-yard dash down into 6 movements that can be learned. You must practice over and over again to acquire these skills.

Stance:

The way I teach my players to start is a pretty simple technique. Start by placing your power foot on the starting line. If you’re not sure what foot to start with, have somebody stand behind you. With your eyes shut, have them push you forward. The foot that you step forward with will be your back foot. Once you determine which foot is your power foot, you will then place your knee in a direct line from your front foot. I want you to imagine that you are being photographed for a group picture and you are on one knee with your arms resting on your front knee. Keep your head up and your back straight. From that position, your back foot should be directly 4 to 6 inches behind the front foot, when you stand up.

If you have your right foot back, then you would place your right hand just outside your shoulder frame and on the starting line. One of the things you will always hear me tell my players is we want to run 39 yards as opposed to 40 or 41yards. This means you should crowd the starting line. Your back leg will be bent slightly with 80% of your weight on the ball of your front foot. Your arm should be cocked at about a 90 degree angle with your elbow slightly above your back.

Chips Tips for a Proper Posture:

1. Take a picture
2. Keep your weight on the balls of your feet
3. Keep your back foot 4-6 inches from the front foot
4. Inhale and stay tight
5. Keep your elbow cocked and held high
6. Crowd the starting line

Posture and Position:

From your stance, your hips should be cocked higher than your head. Your back should be flat, with your eyes either looking down or fixed on a point 15 yards down the field. Stay relaxed as tense muscles have a tendency to make you run stiff. By putting all the weight on the balls of your feet, you can feel the transfer of weight to the front foot just before you take off. You will have the sensation of falling on your face, but right before that happens you will explode off both feet. It’s something innate that keeps you from falling. The illustration that I like to use is one of comparing the first step, or the pushing off of both feet, to the cocking of a double barrel shotgun. By cocking both hammers of that shotgun instead of just one hammer, you’re getting twice the explosive power.

By exploding off both feet you’re exploding violently out of your stance. To demonstrate this principle, I have my player jump off one foot to see how far they can jump. Then, I have the player jump off the ground with both feet; they quickly see that they can jump further with both feet. I believe that this pushing motion, the motion of pushing off the ground with both feet on your first step, is based on Newton’ First Law of Relativity which states that for every action, there is an equal and opposite reaction. This principal applies to running when you push off on your first step and are pushing against the ground (i.e. force) and the ground propels you into a forward motion.

There is a direct correlation between the 40-yard dash time, the vertical jump, and the power clean. As you drive your hips in an upward motion, whether for your push off in the 40, the upward thrust of the vertical jump, or explosive hip drive on your power clean, you must use the ground for force to propel you forward, upward, and out! I routinely video my player’s 10-yard starts. The one thing that I look for is whether the athlete is stepping out on his first step or if he is using both his heels to apply force towards the ground, in a violent, explosive manner on the take off. By using the video, I can show the player what I am talking about improve his overall start.

One often overlooked aspect of the starting stance is proper breathing technique. I want my athletes, while in their stance, to use a breathing technique called the Valsalva maneuver. Here’s the easiest way to explain this technique. Do you remember your Mom coming to you because you were strong and asking you to open that stubborn jar of pickles? You grabbed that jar, held your breath, and twisted the lid until the lid came off. That’s an example of the Valsalva maneuver. By holding your breath, you raised your blood and intra thoracic pressure which gave you added strength and explosion. In the same light, by holding your breath and staying tight, you gain that same edge on your 40-yard dash take off.

Chips Tips for a Solid Start:

1. Keep your back straight
2. Explode off both feet
3. Inhale and stay tight
4. Drive your back arm
Arm and Hand Position. On your 40 start, you should place your hand on the starting line. Always remember that whichever foot is in the back, the same hand is on the front line. Some coaches teach opposite hand, opposite foot. I think it is easier to just remember, right foot back, right hand on the line, left foot back, left hand on the line. Whichever hand is not on the ground, have that arm cocked above the back. The optimal hand position is one that is relaxed. I coach players to hold their index finger and thumb lightly together, with the arm action cheek to cheek, slightly coming across the body as if the player is zipping up your coat. Make sure you don’t tense up as that will make your upper body tight and affect your turn over rate. Remember, the faster you move your arms, the faster your feet will move.

Chips Tips for the Arms and Hands:

1. Fast arm swings
2. Run, check to check
3. Stay loose

Next time, we'll talk about finishing the 40-yard dash and getting your optimal time. Until then!

Chip