any tips on getting faster

[Dalton]

im training for the 40 yard dash in football, i need advice on technique and ways to improve stride length and high knees during running thanks

 

[little chris]

I ran a 4.3 40 at my best. I think speed comes with genetics and body types (ectomorphs).

Best thing for getting better speed for sprints is resistance. i.e. running with mini parachute and 2lb ankle weights.

 

[allspeed]

thats exactly right. Mini parachutes are very effective, I run track and i constently train with mini parachutes and ankle weights to improve my 100m speed .

 

[TightInn]

How much would something like a mini parachute cost, and where could I find one? I'm going to have to build up my speed for Lacrosse ..

 

[little chris]

Try this site bro...

http://www.inch-aweigh.com/fitness/running/leg_speed_chute.htm

 

[ZGzaZ]

wouldnt ankle weights be dangerous considering your body not being used to the added weight, and then putting them right into sprinting?

 

[coolcolj]

beef up your posterior chain, add plyos

sorted

 

[little chris]

wouldnt ankle weights be dangerous considering your body not being used to the added weight, and then putting them right into sprinting?

I used 1 1/2 lbs weights and never had a prob. I also used to used 2 1/2 weights on a treadmill and run on and incline at full speed. Like I said though, never had a prob.

 

[ZGzaZ]

I used 1 1/2 lbs weights and never had a prob. I also used to used 2 1/2 weights on a treadmill and run on and incline at full speed. Like I said though, never had a prob.

Awesome, I can see how the added resistance would help you once your body thinks they are still there...good stuff.

 

[Sebass67]

What were your results with this? added measurable improvement?
Could this help a 265 pd olineman trying to get faster?

 

[little chris]

My results were shaving my 40yard dash from 4.49 to a 4.44 to a 4.37

 

[Sebass67]

Just picked up the weights...they are adjustable...from 1/4 pd to 2.5 on each leg...should i go heavier or lighter to start?

 

[latinus_spicticus]

go to elitefts.com and get the "40 yard dash" book under the "shop" section. Also, check out charliefrancis.net (or .com) -- he trained ben johnson and still trains world class sprinters. He posts on the forums over there and the forums cater to sprinters.

 

[Swolenpecs]

Plyos (jumping), Resistance (Chute, Bungie), Explosion sprints (5-10 yards), weights, stadiums (running up stairs/bleachers) and of course reg. sprinting.

We do hurdle drills where we step over and under hurdles to improve flexibility.
Good arm movement is key.

really the list never stops do almost everything you hear it cant hurt...

 

[little chris]

Polys Are also great. Get yourself a 18"-24" wooden box and a 25,35,or 45lb plate and just jump on and off the box as fast as you can.

 

[ClubbaK]

Plyos are good. Ever try bungee assisted sprinting?? Do it both pulling someone else and being pulled. I'm no doctor, but i know it forces your muscles to become faster. I did this when I used to play football, I was 6'4 285 and knocked my forty from 5.2 to 4.8 in high school, that was the main reason i ended up getting a full ride to school. I swear by this for speed.

-K

 

[little chris]

Plyos are good. Ever try bungee assisted sprinting?? Do it both pulling someone else and being pulled. I'm no doctor, but i know it forces your muscles to become faster. I did this when I used to play football, I was 6'4 285 and knocked my forty from 5.2 to 4.8 in high school, that was the main reason i ended up getting a full ride to school. I swear by this for speed.

-K

Yup, anything with resistance is great for speed.

 

[Counterstrike]

EQ is your answer and winny

 

[Gr8Wall]

Eq definately helps with the speed but the detection time is a little long. Id go with primo or anavar, or both for that matter.

 

[TxRugby_8]

Polys Are also great. Get yourself a 18"-24" wooden box and a 25,35,or 45lb plate and just jump on and off the box as fast as you can.

Plyometrics are dangerous and ineffective if done incorrectly and with added resistance, ecspecially depth jumps.

 

[sh4dowf4lcon]

Winny with you r workouts...chutes and ankle weights as well as explosion sprints (10-15 Yd), bleachers help with speed and winny will help, many sprinters have reportedly used Winny for speed...

 

[jdub1617]

As long as you have to speed then you have the potential to put up a good time. Its all about your get off, its those first 3 steps off the line. Its hard to explain the proper technique in words it has to be shown but at my school we have trainers who would help us out with our technique in the 40 yard dash. As long as you are an athlete and have good speed then all that matters is those first five yards of the dash, get that down and youll put up a good time.