So You Want to Run a 40 Meter Dash in a 4.2 Something?

When it comes to major sports like football or basketball or even baseball in the case of stealing bases or perhaps getting on base when others usually don’t (in certain situations) Speed is King! There are a ton of wide Receivers that can’t run 4.2’s yet they still are available succeed due to route running and other things however speed certainly helps.

Hundreds of athletes make professional teams or even high school and college teams due to their speed alone. The fact is running in the 4.2 range is remarkable speed that most players don’t have no matter how much they try. In this article I will give you some tips to increase your forty time and do it fast. It will take hard work, it will also take dedication but in the matter of months you will notice dramatic improvements that’s if you haven’t reached your goal. The first thing is first speed is a lot like the vertical jump you have to have a low center of gravity which means if your over 300 pounds it would be a little harder for you to run a 4.2 unlike a six foot 200 pounder or less. However this work out will lower your forty time no matter how much you weigh it just will be a lot easier to reach the 4.2 range being at a medium range of size.

Foot Work

Foot work is the most important step to becoming faster there are a variety of different ways to increasing your foot work. One way that is used and gains the most success is using 2 ½ to 5lb ankle weights on each ankle and doing dot drills. Now dot drills themselves if you practice them enough will increase speed but with the weights on you will be a lot slower thus you can focus on form, so when you take them off your speed and form will be there. Other ways of increasing your footwork is using ankle weights again and running stairs. When running stairs you want to try and hit every stair with each foot once, focus on not missing a stair. As well I would recommend using lighter weights around your ankles with this one 2 ½ is already going to make this a very hard task if you can then build up but 2 ½ is efficient.

Acceleration

The biggest thing about the forty meter dash is acceleration, you have to be able to get to your top speed very quickly. As with anything there are a lot ways to increase your acceleration as well. One way is to if you’re working out with someone else use a shirt or rope something that won’t hurt wrap it around your waist and let the other person hold on to it. You want to use a ready set, go start command and then while the other person is holding on run and try to pull away. The person should let go after about 15 meters. Another way to increase acceleration would be putting a car in neutral and pushing the car around also good if you don’t have weights to train with.

Strength

Now strength is not a very popular way to get faster due to the fact your muscles get bigger and tighter. However if you stretch often enough gaining strength will help you to increase explosiveness and muscle endurance. Lifting weights is one way doing a lot of leg exercises like curls and squats and dead lifts. However you would want to lift your upper body just as much doing arm curls in the form of your hand motion when running. You can sit on the floor get like 5lb curl weights and work on your arm form. You don’t have weights you can do hill sprints and lunges.

Endurance

The truth about speed is anyone can obtain it if you want to get faster quicker you should try fitting all of the tips into your work out that has been provided. As well the more you run the faster you will be come if your friend lives two blocks away sprint to their house if you’re going over. If the store is only around the corner sprint to it. Or just get up and go out and run, the more you do so the faster you will become.

Gadgets

There are tons of gadgets out there that will help you get faster. The Strength training shoes will do it. The Para shoot will help with acceleration, there are also weighted vest available to help as well. Not really needed however will increase your speed, and if you’re using the gadgets and doing all the extra tips and workouts you might be breaking he four second barrier sometime soon. Please remember to stretch more and after all workouts and to avoid injuries you should also stretch even when you haven’t or plan on working out.