The first thing you need to do for a faster 40 time is improve your overall fast twitch and explosion. As football players we need to be training for performance and speed. So when you are in the gym you shouldn’t be lifting like a bodybuilder. You should be doing exercises that translate to on field speed and explosion. So power cleans are great, jump squats, plyometrics etc. Increasing your fast twitch muscle fibers will help you run faster, create more explosion and give you more of an explosive burst off the line. All of these things translate to a faster 40 but more importantly, you are faster when the pads come on.
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The second thing you should do to improve your 40 is to work on your running mechanics. If you guys have a good track program at your school I recommend running for track if you are able to. One thing that track can do for you is improve your running form. Also you need to make sure you are incorporating running mechanics drills into your routine. Below is a YouTube video we made that contains 10 daily speed drills you can do that do not require a lot of space! If you cannot run track I suggest these drills heavily
Last but not least, you need to be able to open up your stride to improve your speed. So stretching is an essential. Before you workout you need to do a dynamic warm up, AKA moving around and getting blood flowing. So doing A skips, B skips etc. will all help but after the workout you need to stretch for 15-20 minutes and then before you go to sleep stretch for 30 minutes. This can open up your stride length, make your hips loser so you can drive your knees higher which all directly relate to speed and decreasing your 40 time. If you can do these three things, you will see a dramatic change in your 40. I went from a 4.9 to a 4.6 by doing all 3 of these things in less than 6 months. You can do it too.
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