Speed and Power
Training for the 40

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This article is going to give you some insight on speed and power training to enhance your 40 yard time.

First let's define these two important components. Speed is the ability to move of a given distance in the shortest possible time. It is the key to performance on the field of play. Power is the product of strength and speed, the ability to move maximal force in the shortest time possible. By enhancing both of these aspects of sports performance, we can increase performance and lower our 40 yard time.

Speed Training
Speed training can be broken up into different components. Resisted, overspeed, form running, acceleration, and sport specific speed training modalities can be used in a training program to increase an athlete's speed. Depending on the athlete's limitations we can select different types to enhance acceleration, top end speed, and sport specific speed.

Resisted Speed Training can include the use of a resisted device such as the OPS Parachute, OPS Super Sprint Cords, and Speed Trainers etc. to overload the running stride of the athlete. Depending on the device selected, different aspects of speed development can be targeted. An example is the OPS parachute, since the chute does not open and provide resistance until the 5-10 yard mark, it targets top end speed and not acceleration. Where the OPS sprint cords provide resistance from the first stride forward the target acceleration. When adding resistance to the running stride it should not compromise the running technique.

Overspeed Training includes any type of exercise that forces the body to move itself faster than normal. The use of sprint cord pulls (right) are great to improve acceleration from the start position. Another example of overspeed training is running on a slight 1-3 degree decline. With this type of training are teaching the body to move at high speeds.

Form Running includes fundamental movements that mimic the running stride. They can be used as great warm-up drills before a speed workout. Running technique is critical to speed development. If technique is poor, speed will not be enhanced. Form running includes A's, B's, Butt Kicks, Skips, Arm Swings etc.

When speed training, remember that the key is quality not quantity. Full recovery is essential to increase speed. Keep the distances specific to the sport or goal (40 yard).

Power Training
When training for power two main types of training are used: Plyometrics and Olympic lifting. When power training we are targeting fast twitch muscle fiber recruitment. It is these fibers that are explosive in nature and will enhance an athlete's speed potential.

Plyometrics Bridge the gap between strength and functional sport specific power. Include explosive movements such as: In-place Jumps, Standing jumps, Hops, Bounds, Shocks, and Upper Body Plyos etc. The concept of Plyometrics is to turn on the fast twitch muscle fibers in the muscle by performing explosive, dynamic exercises that include an eccentric lengthening followed by an explosive contraction to enhance power output. Some great examples are squat jumps, split squat jumps, single leg hops and hurdle hops.

Olympic Lifting Pulls, Cleans, Snatches, and Squats can be classified as Olympic lifts. They are explosive exercises that make place the nervous system under a high degree of stress and increase the number of motor units that are excited and recruited in sync, thus improving power output. They can really enhance the power needed to be generated off the start for improved acceleration.

How to Incorporate this into Your Training Program
This type of speed and power training should be performed during the off-season. Speed and power training should be completed 3 times a week in addition to a comprehensive strength program. When training to improve the 40 yard time, include all aspects of speed training: first refine technical aspects of your running stride, work on acceleration, then top end speed. The power training should complement the speed work with Plyometrics and Olympic lifting. This will develop the explosiveness need for improved acceleration and a lower forty yard time.

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Article by Mike Gough BSc, CSCS, CFC.
President of Optimum Performance Specialists.

Mike is currently training top NCAA football
players for the NFL draft combines. He has
previously held the position of Strength and
Conditioning Coach with the Toronto Raptors
and Cleveland Indians. He can be reached
for consultation by e-mail at...
mikegough@optperformance.com
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