Speed Training - 40 yard Dash

For a number of sports acceleration and speed over a short distance is very important e.g. American Football, Basket Ball, Baseball, Cricket, Field Hockey, Rugby, Soccer, Futsal (5 a side football) etc.

Before You Start

Prior to starting any training, it is recommended you have a medical examination to ensure it is safe for you to do so. Any application of this training program is at the athlete's own discretion and risk.

Preparation work

What time do I have available for training?

• how long before I have to put my improved acceleration & speed to the test
• how many days each week can I train
• how many times a day can I train

What facilities do I need?

• Somewhere to run - Athletics Track or sports field
• Somewhere to do exercises - gymnasium
• Somewhere to do strength training - weight training room

What equipment do I need or have access to?

• Appropriate clothing for training in
• Exercises mat
• Free weights for weight training

The preparation of any training program is explained in more detail on the Planning page.

Training Plan Phases

Split the available training time into two equal periods (phases). If there are 16 weeks available for training, then we have 8 weeks for Phase One and 8 weeks for Phase Two. This would allow for two four-week cycles in each phase.

Phase One

The objectives of phase one are to develop general strength and general endurance. The workload in the first three weeks of the example plan below increase each week (easy, medium and hard) and the 4th week comprises of active recovery and tests to monitor training progress. The aim of the 4-week cycle is to build you up to a level of fitness (3 weeks), allow a recovery (1 week), build you up to higher level of fitness, allow a recovery, and so on.

Remember a training program is athlete specific and the results of the tests in the 4th week can be used to adjust the training in the next four-week cycle to address any limitations.

The pace for each of the running endurance sessions should be between 15 and 20 seconds per 100 metres.

Each session should include an appropriate warm-up and cool down program.

Week One

Week 2

Week 3

Week 4

Strength Training

Examples of general strength training are:

• Weight Training program - dumbbells
• Weight Training program - free weights and machines
• Weight Training program - sprinters

For young athletes, <17 years of age, I would recommend circuit training in place of the weight training.

Phase 2

The objectives of phase two are to develop specific strength, specific endurance and speed. The workload in the first three weeks of the example plan below increase each week (easy, medium and hard) and the 4th week comprises of active recovery and tests to monitor training progress. The aim of the 4-week cycle is to build you up to a level of fitness (3 weeks), allow a recovery (1 week), build you up to higher level of fitness, allow a recovery, and so on.

Remember a training program is athlete specific and the results of the tests in the 4th week can be used to adjust the training in the next four-week cycle to address any limitations.

The pace for each of the running endurance sessions should be between 15 and 20 seconds per 100 metres.

Each session should include an appropriate warm-up and cool down program.

Week 1

Week 2

Week 3

Week 4

Strength Training

Examples of specific strength training are:

• Complex training (mix of plyometrics and weights).
• Plyometrics
• Plyometric Exercises - Arms
• Plyometric Exercises - Legs
• Plyometrics High-Intensity Exercises - Legs
• Weight Training program - sprinters

For young athletes, <17 years of age, I would recommend circuit training in place of the weight training. The exercises need to be specific to the demands of your sport or event.

Plyometrics

Plyometric drills can be incorporated into the warm-up. Conduct 2 or 3 sets over a distance of 20 to 30 metres. Focus on quality and not quantity. Example of plyometric drills are:

• Single leg hops over cones
• Double leg hops over cones
• Zig Zag hops (one-legged lateral bounds)
• Alternate Leg running bounds (upstairs)

Sprint Technique

Development of your sprint technique is just as important as the development of your strength and endurance. Guidance on the correct technique for each phase of the sprint is detailed on the sprint technique page and the sprint start page. To assist in the development of your technique see the information contained on the technique training page.

Technique Runs

As part of each track session, include at the start of the session 6 X 50 metres:

• 1st run only concentrate on running Tall
• 2nd run only concentrate on a running Relaxed
• 3rd run only concentrate on running Smoothly
• 4th run only concentrate on the Drive action
• 5th & 6th runs concentrate on them all

Explanation of Tall, Relaxed, Smooth and Drive is detailed on the sprint technique page.

Evaluation Tests

Evaluation tests are used to monitor progress and identify limitations. The following are examples of tests that could be conducted every four weeks during Phase One and Phase Two to monitor progress.

Phase 1

• 400m drop off test
• Cooper Test
• Illinois agility run test
• Muscle balance and strength tests
• Multistage Fitness test
• Quadrathlon

Phase 2

• Flying 30m Test
• Illinois agility run test
• Lateral change of direction test
• Leg elastic strength tests
• Muscle balance and strength tests
• Running-based Anaerobic Sprint Test (RAST)
• T - Drill test

Free Calculator

The following are free Microsoft Excel spreadsheet that you can download and use on your computer.

• 40-yard Training Speed Calculator
• 60 metre, 100 metres and 200 metres time predictions

Download a copy of the program

A copy of this speed training program is available in PDF format from this link.

References

1. DICK, F. (1987) Sprints and Relays. 5th ed. London: BAAB, p. 22-23

Related References

The following references provide additional information on this topic:

Page Reference

If you quote information from this page in your work, then the reference for this page is:

• MACKENZIE, B. (1998) Speed Training - 40 yard Dash [WWW] Available from: https://www.brianmac.co.uk/dash.htm [Accessed

Related Pages

The following Sports Coach pages provide additional information on this topic:

• Fartlek Training
• Hill Training
• Reaction Speed
• Speed Training Articles
• Speed Training