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