Tips to a faster 40
1) Start in front of the line and let your body be in front of the line.
2) The shin angle should be pointed forward
3) Head should be aligned with the spine
4) The left hand should be at 90 degrees on the side of the hip
5) First ten yards are quadriceps dominant
6) Let your body naturally rise or sprint will be hindered
7) Keep your toe up when sprinting because a shorter lever is a faster lever
8) 90 Degree arm position during sprint creates a shorter and faster lever
9) Maximal strength makes the biggest difference in the acceleration phase of the sprint because its trained from a dead start like the early part of the sprint.
10) Explosive power makes a big difference in how fast force is applied to the ground
11) The posterior chain muscles are the “Core” of sprinting. They include the abs, glutes, hamstrings, and the spinal erectors.
12) Stretch the hip flexors to increase the ability to extend the hip.
13) Low body fat helps sprinting speed because muscles were made to move
14) The chest up position allows proper stride mechanics and hip extension
15) Low heel recovery is common in the first ten because of the piston like motion when driving in that sprint phase
16) The maximal velocity phase should include driving the feet under the hips to propel the body forward
17) The shoes worn should be ideal for the surface and leave no room for the foot to move within the shoe
18) Training the alactic energy system is essential to improving the short sprint
19) Relaxing while running is key to fluid movement of the body and proper sprint Mechanics
20) Relative body strength is a key indicator of sprint speed
21) Long term approach must be utilized to realize all the abilities that improve sprint Speed
22) Upper body power exercises must not be neglected in order to maximize the speed of the arm swing
23) Visualize that you are a race car ready to start your engines. Replay the steps in your mind before the event
24) Train with other fast sprinters to create an atmosphere of competition
25) Push off of both balls of the feet when in the starting stance
26) Time all of your sprints to measure the effectiveness of the program and to decide when it is time to quit the workout
27) Make sure that your sprint time improves weekly even by .001
28) Monitor the volume of sprint training during different blocks of training
29) Remove yourself from anyone who doubts your ability to reach your goal
30) Mentally prepare to run the 40 in any order during your event
31) Protect your environment and intensity level by focusing on the task at hand and not Socializing
32) Foam Rolling helps remove knots in muscle which improves elasticity or flexibility needed for sprinting
33) Five to Six and a half steps should be the aim for the first ten yards
34) Make Sure you stay in a straight line. The shortest distance between two points is a straight line
35) Video tape your sprint so your weaknesses may be examined
36) Avoid rocking back in the start because all your wait should be going forward
37) Stay shoulder width apart with leg positioning to maximize the body’s ability to move Forward
38) The first knee drive out of the stance must be horizontal and not vertical
39) Cover as much ground with each stride
40) Remember that practicing your sport skill is what improves performance; the 40 is just a test
41) Warm up enough to break a sweat and improve ease of movement