The 40-yard dash is the ultimate measurement of speed in football. Prospective NFL players are given bigger contracts or passed over entirely based on how they run the 40. College prospects are given an extra look if their 40 time warrants it.
Want to improve your 40-yard dash time? Patrick Beith of Athletes' Acceleration offers seven tips to a faster 40--and they're all before you even take off.
Foot Placement
The start of your 40 is extremely important since it sets up your entire run. You want to put yourself in the best position possible to be able to explode off of the line.
You must first determine your "quick" leg and your "power/strong" leg. An easy way to determine your "quick" side versus your "power" side, fold your arms in front of you. The hand that is tucked under your bicep/armpit is your quick side arm. If your left hand is tucked under, your right leg is your "quick" leg.
Your quick leg is going to be in the back position when starting in a three-point stance and your power leg will be in front. The front leg is going to be the leg that is really starting the initial drive out so you want your strongest and most powerful leg in front.
Technically, the distance between the front foot (power leg) and the starting line should be approximately 55 to 60 percent of your leg length. The distance between feet should be shin length, which is about 42 to 45 percent of total leg length. A simpler and equally effective spacing is to start by placing front foot (power leg) two foot-lengths from the starting line and the rear foot (quick leg) another foot length between the front and rear feet. Spacing can be adjusted from there based on comfort, existing strength levels, etc.
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