Several years ago I received a training manual titled The 40 Yd Dash, Advanced Speed and Strength Methods. The manual was written by Martin Rooney and Joe DeFranco. At the time it was a great teaching manual for me.
Rooney and DeFranco listed 10 commandments to a Faster 40. I think it is valuable to review again.
Thou shalt set up as close to the line as possible, stealing every inch.
Thou shalt take a huge first step.
Thou shalt take the least amount of steps through the first ten yards
Thou shalt not over stride
Thou shalt stay relaxed
Thou shalt master and use proper arm action
Though shalt get strong and then convert that strength to speed
Though shalt train the hamstrings as hip extensors, not knee flexors
Thou shalt develop proper flexibility.
Thou shalt plan ahead and be prepared for the big day.
This manual led me to the significance of what they labeled the “sprinting engine”, the hamstrings, [we have developed several training methods to do so], the glutes[butt] and spinea erectors [low back]. Training the “sprinting engine” has been one of the most valuable tips for me for increasing the speed of the athletes I train. Thanks Martin and Joe!
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