Speed Training: 40-yard Dash
For several sports, acceleration and speed over a short distance are very important, e.g. American Football, Basketball, Baseball, Cricket, Field Hockey, Rugby, Soccer, Futsal (5-aside football) etc.
Before You Start
Before starting any training, you must have a medical examination to ensure it is safe for you to do so. Any training program application is at the athlete's 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?
- Appropriate clothing for training.
- Exercises mat.
- Free weights for weight training.
The Planning page explains any training program's preparation in more detail.
Training Plan Phases
Split the available training time into two equal periods (phases). If there are 16 weeks available for training, we have eight weeks for Phase One and eight 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 first three weeks of the example plan below increase each week (easy, medium and hard), and the 4th week comprises active recovery and tests to monitor training progress. The 4-week cycle aims to build you up to a level of fitness (3 weeks), allow a recovery (1 week), build you up to a higher level of fitness, 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 running endurance session should be between 15 and 20 seconds per 100 metres.
Each session should include an appropriate warm-up and cool-down program.
Week One
| Mon | (am) Strength Training General - (pm) 5 km steady run |
| Tue | Endurance - 2 X 4 X 150 metres (23 to 30
seconds) Recovery of 2 minutes/repetition and 5 minutes/set |
| Wed | Strength Training General |
| Thu | Endurance - 2 X 3 X 200 metres (30 to 40
seconds) Recovery of 2 minutes/repetition and 5 minutes/set |
| Fri | (am) Strength Training General - (pm) 5 km steady run |
| Sat | Endurance - 2 X 3 X 250 metres (38 to 50
seconds) Recovery of 2 minutes/repetition and 5 minutes/set |
| Sun | Rest |
Week 2
| Mon | (am) Strength Training General - (pm) 5 km steady run |
| Tue | Endurance - 2 X 4 X 200 metres (30 to 40
seconds) Recovery of 2 minutes/repetition and 5 minutes/set |
| Wed | Strength Training General |
| Thu | Endurance - 2 X 3 X 250 metres (38 to 50
seconds) Recovery of 2 minutes/repetition and 5 minutes/set |
| Fri | (am) Strength Training General - (pm) 5 km steady run |
| Sat | Endurance - 2 X 3 X 300 metres (45 to 60
seconds) Recovery of 2 minutes/repetition and 5 minutes/set |
| Sun | Rest |
Week 3
| Mon | (am) Strength Training General - (pm) 5 km steady run |
| Tue | Endurance - 2 X 4 X 250 metres (38 to 50
seconds) Recovery of 2 minutes/repetition and 5 minutes/set |
| Wed | Strength Training General |
| Thu | Endurance - 2 X 3 X 300 metres (45 to 60
seconds) Recovery of 2 minutes/repetition and 5 minutes/set |
| Fri | (am) Strength Training General - (pm) 5 km steady run |
| Sat | Endurance - 2 X 3 X 400 metres (60 to 80
seconds) Recovery of 2 minutes/repetition and 5 minutes/set |
| Sun | Rest |
Week 4
| Mon | Strength Training General |
| Tue | Cooper Test or Multistage Fitness test |
| Wed | Strength Training General |
| Thu | 400m drop-off test |
| Fri | Strength Training General |
| Sat | Quadrathlon |
| Sun | Rest |
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 weight training.
Phase 2
The objectives of phase two are to develop specific strength, endurance and speed. The first three weeks of the example plan below increase each week (easy, medium and hard), and the 4th week comprises active recovery and tests to monitor training progress. The 4-week cycle aims to build you up to a level of fitness (3 weeks), allow a recovery (1 week), build you up to a higher level of fitness, 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 running endurance session should be between 15 and 20 seconds per 100 metres.
Each session should include an appropriate warm-up and cool-down program.
Week 1
| Mon | Strength Training Specific |
| Tue | Endurance Specific - 3 X 3 X 40 metres @ 90%
effort Recovery of 90 seconds/repetition and 5 minutes/set |
| Wed | Strength Training Specific |
| Thu | Speed - 3 X 3 X 30 metres @ 100% effort Recovery of 5 minutes/repetition and 10 minutes/set |
| Fri | Strength Training Specific |
| Sat | Speed - 3 X 3 X 60 metres (20m @ 100% + 20m @ 90%
+ 20m @ 100%) Recovery of 5 minutes/repetition and 10 minutes/set |
| Sun | Rest |
Week 2
| Mon | Strength Training Specific |
| Tue | Endurance Specific - 3 X 3 X 50 metres @ 90%
effort - Recovery of 90 seconds/repetition and 5 minutes/set |
| Wed | Strength Training Specific |
| Thu | Speed - 3 X 3 X 40 metres @ 100% effort Recovery of 5 minutes/repetition and 10 minutes/set |
| Fri | Strength Training Specific |
| Sat | Speed - 3 X 3 X 90 metres (30m @ 100% + 30m @ 90%
+ 30m @ 100%) Recovery of 5 minutes/repetition and 10 minutes/set |
| Sun | Rest |
Week 3
| Mon | Strength Training Specific |
| Tue | Endurance Specific - 3 X 3 X 60 metres @ 90%
effort Recovery of 90 seconds/repetition and 5 minutes/set |
| Wed | Strength Training Specific |
| Thu | Speed - 3 X 3 X 50 metres @ 100% effort Recovery of 5 minutes/repetition and 10 minutes/set |
| Fri | Strength Training Specific |
| Sat | Speed - 3 X 3 X 120 metres
(40m @ 100% + 40m @
90% + 40m @ 100%) Recovery of 5 minutes/repetition and 10 minutes/set |
| Sun | Rest |
Week 4
| Mon | Strength Training Specific |
| Tue | Lateral change of direction test and Leg elastic strength test |
| Wed | Strength Training Specific |
| Thu | Flying 30m Test |
| Fri | Strength Training Specific |
| Sat | Running-based Anaerobic Sprint Test (RAST) |
| Sun | Rest |
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 instead of weight training. The exercises need to be specific to your sport or event's demands.
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. Examples 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 developing 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 developing your technique, see the information contained on the technique training page.
Technique Runs
As part of each track session, including at the start of the session 6 X 50 metres:
- 1st run only concentrates on running Tall.
- 2nd run only concentrates on a running Relaxed.
- 3rd run only concentrates on running Smoothl.
- 4th run only concentrates on the Drive action.
- 5th & 6th run concentrates 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 tests conducted every four weeks during Phase One and 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 spreadsheets that you can download and use on your computer.
Download a copy of the program
A copy of this speed training program is available in PDF format from this link.
References
-
DICK, F. (1987) Sprints and Relays. 5th ed. London: BAAB, p. 22-23
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