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PHASE III: THE TURNOVER PHASE

Putting it all together, Phase III; the Turn -Over Phase of the 40 yard dash, Phase III is where a greater emphasis is place on the fast twitch muscle fibers. Peek exertion from the previous Phases establishes the necessary inertia to allow for an exponential increase in stride frequency. One must develop rapid turn-over or increase stride frequency in order to optimize efforts. The speed drills and exercises below will assist you.

Down Hill Sprints: Forces sprint related muscles to respond more frequently than normal.

• 4 x 30 – 60 yards
• Walk back rest interval; these are repeats.
• Gradual declining slope also work well for beginners as a steep incline can cause irregularities in sprinting technique.

High Knees against the wall: Develops rapid fire of the hip flexor muscles.

• Position – palms open against wall.
• 3 x 45 second sets with 30 – 45 second rest period.


Forward Bungee band pulls: Bungee band pulls increases stride frequency similar to Down Hill Sprints.

• 8 x 80 yards with a walk back rest interval.
• 4 x 50 yards with a walk back rest interval.
• 4 x 30 yards with a walk back rest interval.


Short Distance Sprinting: Rolling starts; rolling will establish speed endurance over a short distance.

• 4 x 50 yards - walk back rest period
• 4 x 40 yards - walk back rest period
• 4 x 30 yards - walk back rest period
• 4 x 20 yards - walk back rest period
• 4 x 10 yards - walk back rest period

by Cameron C. Turner

 

Copyright © 2009 Cameron C. Turner

PHASE II: DRIVE PHASE

After the initial burst at the start of the 40 yard dash, you must transition into Phase II, the Drive Phase. One must strengthen and train the appropriate muscle fibers to harness the momentum established by the explosive start. Listed below are exercises that will assist you.

Leg Drive Workouts

• Resistance Running – Bungee Cord sprint 4 x 20 – 50 yards
• Incline Hill Runs – 10 x 50 – 100 yards – steep hill
• Stadium Step Runs – Every step – develops hip flexor strength
• Stadium Step Runs II – Every other step – develops greater stride distance
• Bounding – 4 x 50 yards
• Walk Lunges – 4 x 20 – 50 yards

Core Work – Abdominal exercises

• Leg lifts on back hands under hips- 4 x 25 reps – increases hip flexor strength
• Standard crunches – 4 x 25 – 50 reps or to fatigue
• V-ups – 4 x 14 – 21 reps
• Reverse V-up – 4 x 25 reps – strengthens lower back
• Knee ups – 10 – 25lbs over knee – 3 x 14 reps – builds hip flexor strength

by Cameron C. Turner

 

Copyright © 2009 Cameron C. Turner

PHASE I: EXPLOSIVE STARTS

An explosive start key to a great 40 yard dash time. An athlete must develop and recruit all the necessary fast twitch muscles fibers to get out the blocks. Listed below are some of the techniques and exercises that worked for me at Fresno State.

Explosion: Plyometrics

1. Single Leg Hops - 4 x 50 yards
2. Double Leg Hops - 4 x 50 yards
3. Bounding - 4 x 50 yards

Power: Olympic Movements

1. Power Cleans - 4 x 8 reps
2. Clean and Jerk - 4 x 8 reps
3. High Pulls - 4 x 8 reps
4. Dumbell Push Press - 4 x 8 reps

Strength: Lower Body Lifts

1. Squats - 4 x 10-12 reps
2. Leg Press - 4 x 10-12 reps
3. Leg Curls - 4 x 10-12 reps
4. Toe Raises - 4 x 25-50 reps

Flexibility: Stretching

Athletes need to stretch before and after exercise. The muscles are like rubber bands; the greater the flexibility, the greater the range of motion which in turn generates greater stride distance per step.

by Cameron C. Turner

Copyright © 2009 Cameron C. Turner

40 YARD SPEED TIPS

Speed Development

• Sprinting form: Bio-mechanical studies have revealed that stride length is based on how far the hips move down a given surface with each step taken, not how big the a step is taken. In order to increase speed, an individual must develop and strengthen white fast twitch muscle fibers.

The 40 Yard dash

• The 40 yard dash is a very important measure of an athletes mobility and ability to be competitive in the sport of football. Athletes must be very explosive in order to effectively run a great 4o yard dash. Development of fast twitch white muscle fibers is necessary to achieve maximum explosion.

Training and Drills

• Strength Training: Power Cleans, Snatches, Clean & Jerk, Push Press, and Squats
• Power/Explosion: Plyometrics - single leg hops over stairs, double leg hops stairs, and jump rope.
• Sprint work: 4 x 300m, 4 x 150m, 10 x 100m, 20 x 40 yard rolling starts, 10 x 30 yard rolling starts, 20 x 10 yard starts.

40 Yard Dash Phases

1. Explode from starting position: First three steps within five yards.
2. Drive phase: Head down running with hips in proper position for at least 15 yards.
3. Turn over phase: Body in upright position with a slight lean sprinting and holding onto established momentum.

by Cameron C. Turner

Copyright © 2009 Cameron C. Turner