Technique Tips to Lower Your 40 Time
The #1 reason high schoolers run slow times is the "False Step." When the whistle blows, your first movement should be forward. Most young athletes instinctively take a tiny step backwards with their rear foot to load up power.
The Cost: This backward step takes about 0.15 seconds. In the 40, that is the difference between a scholarship and "walk-on."
The Fix: Load 60% of your weight on your front hand in your stance. You should feel like you are falling forward. This forces your first movement to be a drive out.
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Phase 1: The Drive (0-10 Yards)
You do not stand up and run. You drive out like an airplane taking off.
Head Down: If you pop your head up to look at the finish line instantly, your hips drop and you lose power. Keep your chin tucked to your chest for the first 10 yards.
The "Pane of Glass": Imagine you are running through a pane of glass that is angled at 45 degrees. If you stand up, you shatter it. Stay low.
Phase 2: The Fly (10-40 Yards)
Once you hit top speed, you transition from "piston legs" to "cycling legs."
Relax the Face: It sounds crazy, but clenching your jaw tightens your neck, which tightens your shoulders, which slows your arm swing. Run with "jelly cheeks."
Run Through the Line: Most athletes subconsciously slow down at the 39-yard line. You must sprint through the 45-yard line.
The Arm Swing Secret
Your legs do what your arms do. If your arms move slow, your legs move slow.
Cheek to Cheek: Your hands should swing from your Face Cheek to your Butt Cheek.
No T-Rex Arms: Don't keep your elbows locked at your ribs. Drive the elbows back violently.
| Phase | The Mistake (Slow) | The Fix (Fast) |
|---|---|---|
| The Stance | Crowded. Back hunched. Weight on heels. | "Power Angles." Front hand loaded. Falling forward. |
| The Start | "False Step" backward. Head pops up. | "Explode Out." First step gains ground. Chin down. |
| The Drive | Standing tall immediately. Short choppy steps. | 45-degree body angle. Big, powerful pushes. |
| The Finish | Leaning back. Clenching teeth. | Leaning forward. Relaxed face. Sprint past the line. |
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