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Speed Training
Training Program

Speed Training - 40 yard Dash

TOPICS

For a number of sports acceleration and speed over a short distance is very
important e.g. American Football, Basket Ball, Baseball, Cricket, Field Hockey,
Rugby, Soccer, Futsal (5 a side football) etc.

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examination to ensure it is safe for you to do so. Any application of this
training program is at the athlete's own discretion and risk.

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Sprint Training
Circuit 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 - an Athletics Track or sports field
Somewhere to do exercises - gymnasium
Somewhere to do strength training - weight training room
What equipment do I need or have access to?
Appropriate clothing for training in
Exercises mat
Free weights for weight training
The preparation of any training program is explained in more detail on the
Planning page.

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TrainingPlanPhases
Split the available training time into two equal periods (phases). If there are
16 weeks available for training then we have 8 weeks for Phase One and 8
weeks for Phase Two. This would allow for two four week cycles in each
phase.

PhaseOne
The objectives of phase one are to develop general strength and general
endurance. The workload in the first three weeks of the example plan below
increase each week (easy, medium and hard) and the 4th week comprises of
active recovery and tests to monitor training progress. The aim of the 4 week
cycle is to build you up to a level of fitness (3 weeks), allow a recovery (1
week), build you up to higher level of fitness, allow a recovery, 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 of the running endurance sessions should be between 15
and 20 seconds per 100 metres.
Each session should include an appropriate warm up and cool down program.

WeekOne
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Weight Training
Training Workout

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

Week2
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

Week3
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

Week4
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

StrengthTraining
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 the weight training.

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Phase2
The objectives of phase two are to develop specific strength, specific
endurance and speed. The workload in the first three weeks of the example
plan below increase each week (easy, medium and hard) and the 4th week
comprises of active recovery and tests to monitor training progress. The aim
of the 4 week cycle is to build you up to a level of fitness (3 weeks), allow a
recovery (1 week), build you up to higher level of fitness, allow a recovery,
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 of the running endurance sessions should be between 15
and 20 seconds per 100 metres.
Each session should include an appropriate warm up and cool down program.

Week1
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

Week2
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

Week3
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

Week4
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

StrengthTraining
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 in
place of the weight training. The exercises need to be specific to the demands
of your sport or event.

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.
Example 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 (up stairs)

SprintTechnique
Development of your sprint technique is just as important as the development
of 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 the development of your technique see the information
contained on the technique training page.

TechniqueRuns
As part of each track session, include at the start of the session 6 X 50
metres:

1st run only concentrate on running Tall

2nd run only concentrate on a running Relaxed
3rd run only concentrate on running Smoothly
4th run only concentrate on the Drive action
5th & 6th runs concentrate on them all

Explanation of Tall, Relaxed, Smooth and Drive is detailed on the sprint

technique page.

EvaluationTests
Evaluation tests are used to monitor progress and identify limitations. The
following are examples of tests that could be conducted every four weeks
during Phase One and Phase Two to monitor progress.

Phase1

400m drop off test

Cooper Test
Illinois agility run test
Muscle balance and strength tests
Multistage Fitness test
Quadrathlon

Phase2

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

Sprinttimepredictions
From a 40 yard time it is possible to predict potential times for 60 metres, 100
metres and 200 metres. Enter the time for 40 yards and then select the
"Calculate" button.
40 yard time

secs

60m

secs

Calculate
100m

secs

200m

secs

If "Error" is displayed then the entered time for the selected distance is
outside the range of the algorithms used in the prediction process. The
algorithms are based on an athlete running the 40 yards in under 7 seconds.

FreeCalculator
The following are free Microsoft Excel spreadsheet that you can download and
use on your computer.
40 yard Training Speed Calculator
60 metre, 100 metre and 200 metre time predictions

Downloadacopyoftheprogram
A copy of this speed training program is available in PDF format from this link.

RelatedReferences
The following references provide additional information on this topic:
PORCARI, J. et al. (1996) Effects of training in strength shoes on 40,
yard dash time, jumping ability, and calf girth. The Journal of Strength
& Conditioning Research, 10 (2), p. 120-123
MOORE, A. N. et al. (2007) Effect of competitiveness on forty-yard dash
performance in college men and women. The Journal of Strength &
Conditioning Research, 21 (2), p. 385-388
SMITH, M. J. and MELTON, P. (1981) Isokinetic versus isotonic variableresistance training. The American journal of sports medicine, 9 (4), p.
275-279

PageReference
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 22/10/2016]

RelatedPages
The following Sports Coach pages provide additional information on this topic:

Fartlek Training
Hill Training
Reaction Speed
Speed Training Articles
Speed Training

AdditionalSourcesofInformation
For further information on this topic see the following:
BEASHEL, P. and TAYLOR, J. (1996) Advanced Studies in Physical
Education and Sport. UK: Thomas Nelson and Sons Ltd.
BEASHEL, P. and TAYLOR, J. (1997) The World of Sport Examined. UK:
Thomas Nelson and Sons Ltd.
BIZLEY, K. (1994) Examining Physical Education. Oxford; Heinemann
Educational Publishers
DAVIS, B. et al. (2000) Physical Education and the Study of Sport. UK:
Harcourt Publishers Ltd.
GALLIGAN, F. et al. (2000) Advanced PE for Edexcel. Oxford;
Heinemann Educational Publishers
McARDLE, W. et al. (2000) Essentials of Exercise Physiology. 2nd ed.
Philadelphia: Lippincott Williams and Wilkins
CHU, D. (1996) Explosive Power and Strength. USA; Human Kinetics
Publishers, Inc.
DICK, F. (1987) Sprints and Relays. 5th Ed. UK; BAAB
McNAB, T. (1989) Speed. UK; BPCC Printec Ltd.
DINTIMAN, G. et al. (1998) Sports Speed. USA; Human Kinetics
Publishers, Inc.

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