Im a highschool football player and the one thing that kills me is my slow 40 time. Are there any tips to speed it up? I have months before next year starts and this one is coming to an end. So in 6 months. what can i do to greatly increase my 40 time? Just lots of sprints and squats?

In order of importance:

-Squats
-Form
-Plyometrics
-Bodyfat

run with a weighted sled. or a rope tied around a tire for a cheaper version.

so squats are more helpful then just going out and sprinting as hard as you can for say 10-15 40's?

This, and start doing sprinting exercises in intervals, say sprint a 40, walk a 40, rinse and repeat.

Pretty much, assuming your technique is alright it becomes necessary for more specialized training for noticeable improvement. Weight sled, full body workout, and even proper nutrition will be helpful.

Try band sprints.

http://www.jumpstretch.com/

Also, don't make sprinting an endurance workout. Warm up, but not too much. Sprint. Rest. Sprint. Rest. Sprint. Rest. Sprint. Rest. Sprint. Go home.

Think of it as a high intensity low volume workout. Give yourself enough time to recover between sets, so your "force production" doesn't drop drastically. Vary the distances but keep them short.

Also, I read somewhere, oly lifters had the best 30 yard/meter??!?! sprint, highest vertical, and the second highest flexibility (second to gymnasts) out of all the athletes at the 'lympics. The page I read this what unsourced, and I don't have a source either so take it for what you may.

If you have the time, try each of these methods separately for 3 weeks each. Test yourself once a week and see what works and what doesn't.

Fast squats. 20-30 in one set, maybe 30-150 lbs depending on your strength.

On one of these babies: http://www.jumpusa.com/super_cat_3.jpg

WRONG

Well not entirely. Fast, yes. But very low reps. I'd say 3 sets of 3-5 reps with 2 minutes rest in between a set

Squats with bands! There's no deceleration in the movement.

ahh so much advice!!! All of it welcome by the way.

He's trying to increase speed, and I always thought if you wanted to bulk up, lower reps, if you wanted to be faster, higher reps

How about....do lots of 40 yard sprints?

Well we got tested a couple weeks ago and i lost my bet :/ 50 bucks.


By the way my time was a 5.19 compared to a 5.5 time last year(technically a bit slower maybe)

So i DID get faster just not fast enough. The guy i raced got a 4.7, ha. He ran a 5.3 last year.

I got killed

Being the OP and whatnot ...
nice bump,

4.7 is pretty quick, so no tears necessary.

getting faster for testing was the entire point of this thread. So i figured id post what only recently happened

What position you play?

Nice one, Munroe.

Eat right, no soda, and a lot of cashews,peanuts for protein

defensive end. Weak side Offensive posistion is a joke (split guard) i barely even play there

INCREASE your 40 time?

run slower???

Yea.. this had been pointed out a few posts up..

To increase your time, I suggest walking. Really slow.

your so witty!