Speed Goals Decoding the 40 Yard Dash Insights

As soccer season draws to a close, athletes – whether they’re hungry for a college scholarship or hoping to hear their name called on draft night – are turning their attention to speed. It’s well known that improving your 40-yard dash time is one of the best ways to boost your draft value. While most coaches can see a solid time at a glance, many struggle to actually improve their athletes’ speed.

I found myself facing a similar problem, but I wanted to do better. I’m always looking for ways to analyze an athlete’s data and use it to make more informed training decisions. After taking a deep dive into the 40-yard dash times of NFL Draft players over the past five years, I’ve found some trends that can help you improve your speed. After reading this article, you will have a better understanding of the intricacies of the 40-yard dash and be better equipped to help athletes achieve their speed goals.

Before we dive into the details, it’s important to note that the data we’re discussing comes only from the NFL Draft. All testing was conducted at Lucas Oil Stadium in Indianapolis using the Zybek timing system. Published times were manually initiated with laser gates at the 10, 20 and 40 yards. While Zybek also collects fully automated timing (FAT) data, they do not publicize it. However, they shared on Twitter that the average difference between the manual start and FAT data at the 6-yard line is 0.085 seconds, with a possible range of variation of +/- 0.05 seconds (1 standard deviation) in the best case scenario.

Figure 1

This figure shows segmented predictions in the 40-yard dash. The models are based on publicly available data from the NFL Draft Combine using manual timing and laser gates. 20-30 and 30-40 segments are predicted values because the NFL does not record 30-yard segments.

Figure 2.

This chart compares how well the publicly available data from the NFL draft combine with the original projections.

The Three-Second Rule

Over the past five drafts, 376 players selected have run the 40-yard dash in 4.6 seconds or less. Of those, 365 (97%) took less than three seconds in the “30-yard dash”. For the high school athletes I coach, the 30-yard dash is our primary measure of maximal speed because it is closely related to the 40-yard dash drill. For most high school athletes, running 30 yards in under 3 seconds is not difficult. However, the task becomes more challenging when their preparation time is reduced, reflecting the acceleration required to master the 40-yard dash.

Understanding “How fast can you run?” and “How fast can you run?” The difference between “How fast can you go?” and “How fast can you run?” is critical because it allows you to identify the speed strengths and weaknesses of your athletes. This way, you can tailor the training program to their specific needs. Cameron Josse is my go-to guy when considering the use of targeted training to bridge the gap on the strength-speed curve.

Big guys need a strong start

One of my favorite metrics is pounds per inch, which is a way to assess an athlete’s size in relation to the speed needed to succeed. Athletes weighing 4.0 pounds per inch or more typically dominate the pro football landscape. This range includes athletes weighing from 72 inches, 293 pounds (4.07 pounds per inch) to 79 inches, 317 pounds (4.01 pounds per inch).

Since 2016, a total of 169 athletes have been selected with a pounds per inch value of 4.0 or higher. Of those athletes, 22 (13%) managed to break the 5-second mark in the 40-yard dash. In looking at the segmented data for these 40-yard dash times, I noticed a significant difference in the speed profiles of the pro linebackers and high school skill players. While both groups had similar 40-yard dash times, the pro players excelled in the acceleration phase (0-20 yards), while the high school players performed better in the second half (20-40 yards).

If you’d like to learn more about how to improve your athletic performance, our article on interpreting trends in athletes’ heart rate variability may be helpful.

Key insights into 40-yard dash performance: an analysis by Zera

When we dug into the performance metrics of 22 linebackers, we found that their 40-yard dash times ranged from 4.75 to 4.99 seconds. The average time for the first 20 yards was 2.85 seconds and the average time for the second 20 yards was 2.06 seconds. With the exception of Caleb Benenoch’s second gate hurdle time, which shows a possible error, none of these 169 selected athletes were able to run 2.00 seconds in the 20- to 40-yard dash. By comparison, Zera collected data from 119 high school athletes who also had 40-yard dash times between 4.75 and 4.99 seconds. They averaged 2.86 seconds in the first 20 yards and 2.02 seconds in the second 20 yards. While it doesn’t seem like a huge difference, 38 of those athletes (32%) came within 2 seconds of each other in the back 20 yards.

Two key points:

  1. SPEED POTENTIAL AND BODY SIZE: Once athletes reach a certain size, there is a distinct upper limit to their maximum speed.Linebackers in NFL Combine do not have as much speed potential as smaller athletes and cannot rely on a slow start to close the gap. To excel, linebackers must focus on getting off to a quick 20-yard start and then rushing strong.

  2. Significant Improvement for High Schoolers: for high school athletes, 40-yard dash times are usually dramatically shorter early in the game. While increasing maximum speed can help shorten the time, it is important to remember that approximately one-third of the 40-yard dash time is spent completing only one-quarter of the distance.

Apples and Oranges: Understanding the 40-Yard Dash Time

It’s important to remember that at the NFL Draft, the focus is on consistency, not absolute accuracy. While both fully automatic timing (FAT) and manual timing are recorded, it is usually the manual timing that is publicized. This is why comparing the various timing methods is like comparing apples and oranges. Trying to completely replicate the exact testing conditions of the NFL is nearly impossible due to factors such as field type, shoes, and weather.

Instead of striving for accuracy, we should strive for consistency in testing. By using the 40-yard dash as a formative and summative assessment, we can gain a deeper understanding of an athlete’s true potential. While timing methods may vary, they all provide valuable feedback on performance.

I time my athletes using Freelap, a reliable system that ensures accuracy and consistency. We measure the performance of athletes in segments at 10, 20, 30 and 40 yard intervals on a rubberized track with athletes wearing spiked shoes. This setup allows for detailed tracking, with ten key data points recorded for each run, including segmented performance between 0-10 yards, 10-20 yards, 20-30 yards and 30-40 yards.

In my experience on Freelap, only two athletes have run 4.70 seconds in the 40-yard dash. These two athletes are the only athletes to have earned NCAA Division I scholarships, so this accomplishment is a strong testament to their potential.

Formula for Success

The formula for success in the 40-yard dash is obvious: athletes should aim to run 2.70 seconds from 0-20 yards and 3.00 seconds from 10-40 yards. By focusing on improving even the smallest of these areas, athletes can dramatically improve their performance and show true potential.

At Zera, we believe that understanding an athlete’s segment times is more valuable than simply giving a total time for the 40-yard dash. This detailed segmentation data allows us to identify where athletes need to improve and how to better target their training.

SPEED DEVELOPMENT: unlocking potential through the 40-yard dash Insight

In the world of elite competition, we know that speed is a key factor in determining victory or defeat. Sometimes, victory or defeat depends on mere fractions of a second, so understanding the nuances of speed improvement is critical.

A few years ago, I had two athletes run the 40-yard dash for 4.73 seconds each. On the surface, their times were identical, but their speed profiles were very different. Athlete A accelerated from 0-20 yards to 2.71 seconds and from 0-40 yards to 3.16 seconds, while Athlete B accelerated from 0-20 yards to 2.80 seconds and from 10-40 yards to 2.99 seconds. Both athletes ended up with identical times, but Athlete A needed intervention in terms of maximum speed development, while Athlete B had enough room for improvement in the acceleration phase.

The Role of Speed Curves

Understanding these differences helps to highlight the importance of setting the right direction of development for each athlete. It’s not just about total time, it’s about reaching goals through acceleration, maximum speed, and transition speed between these phases. Focusing on 20 yards of flight time in the 40-yard dash provides a valuable indicator of elite speed.

Speed Breakdown: 20-Yard Flight Times in the 40-Yard Dash

For those who work with elite athletes, benchmarking in miles per hour (mph) provides a visual indication of speed. Let’s break down the 20-yard dash portion of the 40-yard dash that typically reaches top speed. Below is a summary of the average time, pounds per inch (indicating relative strength) and miles per hour (mph) for the top picks since 2016.

  • 2. 00-second range (3 athletes )

    • Average: 4.26 seconds
    • Pounds per inch: 2.74
    • Flight 20: 1.76 seconds = 23.24 mph
  • 3. 00-second Range (43 athletes )

    • Average: 4.36 seconds
    • lbs/in: 2.77
    • Flight 20: 1.80 seconds = 22.73 mph
  • 4. 00-second Range (159 athletes )

    • Average: 4.45 seconds
    • lbs/in: 2.87
    • Flight 20: 1.85 seconds = 22.11 mph
  • 5. 00-second Range (171 athletes )

    • Average: 4.54 seconds
    • lbs/in: 2.97
    • Flight 20: 1.89 seconds = 21.65 mph
  • 6. 00-second Range (131 athletes )

    • Average: 4.64 seconds
    • lbs/in: 3.13
    • Flight 20: 1.94 seconds = 21.09 mph
  • 7. 00-second Range (73 athletes )

    • Average: 4.74 seconds
    • lbs/in: 3.29
    • Flight 20: 1.98 seconds = 20.66 mph
  • 8. 00-second Range (68 athletes )

    • Average: 4.84 seconds
    • lbs/in: 3.44
    • Flight 20: 2.03 seconds = 20.15 mph
  • 9. 00-second Range (45 athletes )

    • Average: 4.94 seconds
    • lbs/in: 3.72
    • Flight 20: 2.07 seconds = 19.76 mph
  • 10. 00-second Range (51 athletes )

    • Average: 5.04 seconds
    • lbs/in: 3.98
    • Flight 20: 2.12 seconds = 19.30 mph
  • 11. 00-second Range (52 athletes )

    • Average: 5.15 seconds
    • lbs/in: 4.11
    • Flight 20: 2.16 seconds = 18.94 mph
  • 12. 00-second Range (54 athletes )

    • Average: 5.24 seconds
    • lbs/in: 4.08
    • 20-meter dash: 2.21 seconds = 18.51 mph
  • 13. 00-second Range (30 athletes )

    • Average: 5.34 seconds
    • lbs/in: 4.13
    • Flight 20: 2.26 seconds = 18.10 mph
  • 14. 00-second Range (6 athletes )

    • Average: 5.44 seconds
    • lbs/in: 4.19
    • Flight 20: 2.33 seconds = 17.56 mph
  • 15. 00-second Range (7 athletes )

    • Average: 5.55 seconds
    • lbs/in: 4.18
    • Flight 20: 2.37 seconds = 17.26 mph

Key Takeaways for Athletes

By analyzing the data from these performance ranges, it is clear that speed is not just about being fast or slow in the 40-yard dash, but also about understanding and improving specific aspects of each athlete’s movement. Whether it’s optimizing acceleration mechanisms or increasing maximum speed, each athlete has unique needs based on their current speed profile. This deeper understanding allows you to develop customized training interventions to help them reach their potential.

The 40-yard dash remains a key test, but it is also a puzzle that reveals areas of focus for improving overall speed. Paying attention to these details and providing tailored feedback will lead to improvements across the board, resulting in increased team speed. Emphasize speed development in your training program and you will see your athletes make significant progress.

The process of mastering the 40-yard dash may seem complicated, but by taking a closer look at these speed profiles, you can unlock an athlete’s great potential on the field. Just focus on specific training needs and success will follow.

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