The Truth About NFL Athlete Speed and Performance Insights

When evaluating a soccer player’s speed, you can’t just look at the traditional 40-yard dash performance. In American soccer, the 40-yard dash has always been the standard for assessing speed. Anyone familiar with the NFL draft process knows the importance of this test – it can make or break a player’s career. Scouts from 32 teams gather with coaches and executives to time athletes and categorize them based on their 40-yard times, often referring to players as “4.3 players” or something similar.

For these scouts, the stopwatch time is the most important measurement, even more so than any other overall test, and the 40-yard dash is the most important test, often considered the only one that really matters. You’ll never hear a scout say, “He’s a receiver who runs the 40 in 5.02 seconds, but his round-trip running drills are impressive!” Instead, you might hear, “His vertical leap is only 28 inches, but a 4.45-second 40-yard dash shows he’s explosive. He’s worth a look!”

While the fastest players usually excel in the 40-yard dash, it’s logical for coaches and scouts to prioritize this test. Picking fast players usually means they will be fast in the game as well. However, there are some players who are not fast in the game despite having good 40-yard dash times. However, most NFL players known for their speed had great 40-yard dash times at the combine. But is the 40-yard dash really the only measure of speed?

Speed: The Real Speed Indicator

While sprint times can hint at an athlete’s speed, they don’t fully reflect an athlete’s true speed. In physics, velocity, especially as a scalar quantity, is the most accurate way to measure the speed of a moving object. The magnitude of speed is expressed as distance divided by time, and in sports science is usually expressed in meters per second (m/s). However, American soccer measures distance in yards, so speed is usually measured in yards per second (yd/s).

Converting yards per second to meters per second gives a clearer picture of how fast these players are compared to elite 100-meter sprinters. While no one expects a rugby player to be able to reach the speed of a sprinter, it is important to understand what “fast” means. The formula for converting yards per second to meters per second is: 1.00 yards per second = 0.9144 meters per second.

People may think that speed is just distance divided by time, but there are many more factors to consider when evaluating soccer speed. If you’d like to delve deeper into the factors that affect speed, read our article on the use and abuse of the hex bar: pros and cons, which is sure to be enlightening.

Understanding speed measurements in sprinting: the case of the 10-yard dash

When analyzing sprint performance, it is important to distinguish between average and instantaneous speed. For example, if a 40-yard sprint (approximately 36.6 meters) is performed, the average speed can be calculated by dividing the distance by the time taken. In this case, if a sprinter runs 40 yards in 4.40 seconds, the average speed would be 9.09 yards per second, which translates to 8.31 meters per second in metric units. However, this average speed does not accurately reflect the sprinter’s maximum ability because it encompasses a long distance.

A conversation with James “The Thinker” Smith revealed the drawbacks of relying solely on average speed over long distances. He mentioned Bolt’s world record time of 9.58 seconds in the 100 meter dash. After subtracting 0.146 seconds for reaction time, Bolt actually ran the 100 meters in 9.43 seconds, for an average speed of 10.60 meters per second.

However, a closer look reveals that Bolt’s best performances occurred at specific stages of the race. He ran his fastest 10 meters between 60 and 70 meters in just 0.81 seconds, with an instantaneous speed of an astonishing 12.35 meters per second.

This difference highlights the importance of breaking down performance data. While the average speed for the entire race was 10.60 m/s, the instantaneous speed of 12.35 m/s more accurately reflects Bolt’s peak speed.

Now, you may be wondering if the 40-yard dash time is a more accurate measure of speed. By looking at Bolt’s performance again, we find that he ran the 40 meters in 4.64 seconds. Taking away the reaction time, he actually ran the distance in 4.49 seconds, for an average speed of 8.91 m/s. However, this still doesn’t fully capture the sprinter’s ability.

If we analyze the fastest 10-meter sprints in the 0-40 meter range, we see that the fastest segment occurs between 30 and 40 meters, and Bolt only used 0.86 seconds for this distance. Based on this calculation, his instantaneous speed of 11.63 m/s is well above the average speed of the 40-yard dash.

Therefore, 40-yard dash times alone do not provide a full picture of a soccer player’s true speed potential.

The 10-Yard Dash: An Optimal Speed Assessment

Track and field coaches have long recognized that the flying sprint is an excellent way to assess top speed. This technique requires the athlete to gradually accelerate to full speed, thus reaching top speed in a relaxed manner, rather than from a standstill.

The 10-yard dash is particularly effective. Instead of trying to do their best for the full 40 yards, sprinters can run 30 yards, conserving their energy until the last 10 yards when they unleash their full strength. This is the only timed section and must be measured accurately using a fully automatic timing gate.

In short, the 10-yard dash provides a more accurate and intuitive assessment of a sprinter’s speed than the traditional 40-yard dash, allowing the athlete to effectively demonstrate his or her best form.

Precise Segment Timing

The Zera system is an excellent example of a fully automated timing solution. Due to the fast paced nature of the sport, relying on manual timers can be extremely difficult and often results in a lack of validity in segment timing. In the absence of a fully automatic timing device, the segment can be captured in slow motion video using a smartphone application such as My Sprint App.

By converting the distance from meters to yards, the flying sprint can be seamlessly integrated into a soccer player’s training. For example, by calculating the time it takes to run 10 yards and converting it to meters per second, a soccer player’s maximum speed can be accurately assessed. For example, if an athlete completes a 10-yard sprint in 1.01 seconds, his or her speed is 9.90 yards per second, which translates to approximately 9.05 m/s in meters per second. This helps to get a clearer picture of the athlete’s speed.

The sprint flight is both an effective workout and an assessment test. By timing a 10-meter or 10-yard dash, a coach can assess an athlete’s current training status and compare his or her performance to standardized data.

How does speed affect acceleration?

Many coaches (myself included) have often argued in the past that because American football revolves around acceleration, training should focus primarily on this aspect. It is widely recognized that sprinting at top speed poses risks and is not particularly reflective of on-field performance. As a result, coaches have tended to emphasize shorter sprints (usually no more than 30 yards per repetition), with training volume focused on about 10 yards per sprint.

However, Ken Clark’s research emphasizes the critical role of top speed for track and field athletes. Even a slight increase in top speed significantly improves the overall acceleration process.

In a study by Clark et al. (2017), it was observed that the fastest participants in the NFL Combine (NFL Combine) achieved the fastest times in each segment. The data illustrate the speed profiles of a variety of athletes in the 2016 NFL Combine (NFL Combine), including the 1st, 33rd, 66th, and 99th percentile athletes.

Figure A compares the acceleration profiles of various participants at the 2016 NFL Combine, demonstrating the speed of each segment. At each 10-yard segment after the start of the sprint, the fastest athletes consistently maintained higher speeds, while the slowest athletes maintained lower speeds. This suggests that having a higher raw speed improves an athlete’s ability to achieve better results at any given distance.

A particularly interesting finding is revealed in Figure B, which shows the percentage of maximum speed reached by the participants in each leg as a function of acceleration. Remarkably, the lines are almost identical! This suggests that these participants exhibited similar acceleration patterns in the 40-yard dash. Additionally, the study by Clark et al. classified all 260 athletes, highlighting the importance of maximizing speed even in acceleration-focused training regimens.

The analysis, which categorized athletes into “fast” and “slow” groups based on their maximum speeds, showed that both groups of athletes reached comparable percentages of their relative maximum speeds at the same intervals within the 40-yard distance. For example, a receiver and an offensive lineman may reach 93-96% of their respective maximum speeds at 20 yards. However, the receiver maintains a higher overall velocity and therefore runs faster at 20 yards and beyond. It’s like lifting weights – if you can bench press 400 pounds, then 90% of your effort will look much different than someone who can only bench press 200 pounds. The same principle applies to speed – if you’re faster, then you’re going to be faster at each submaximal percentage of your max speed, even if the relative percentages stay the same.

So, should you abandon acceleration training altogether and focus solely on max speed?

Of course you can’t.

As with many aspects of performance, the answer lies in balance. The key is context – understanding the purpose of each workout. Athletes should be practicing sprint starts, acceleration (both early and late), and techniques for maintaining high speeds as they reach top speed. Therefore, don’t abandon acceleration training and ensure that top speed training is done at the same time!

Training to improve a soccer player’s top speed

Speed ultimately changes the outcome of the game. But how many of us have actually implemented the necessary strategies to improve a soccer player’s speed?

Looking back at my own experiences and the insights of the late sprint coach Charlie Francis, I recognize that a recurring theme in improving speed is the pursuit of 95% or higher intensity. This intensity refers not to subjective effort, but to objective measures of speed, such as segment times for specific distances. Reaching at least 95% of your optimal time is a reliable indicator that you are moving in the direction of greater speed.

The “95% rule” can also be applied when trying to improve top speed. To achieve at least 95% of your top speed, the sprint distance must be sufficient to show high speed. An athlete sprinting at full speed over a distance as short as 10 yards will never achieve a significant percentage of relative top speed due to insufficient acceleration time.

Ken Clark provides valuable insight into this. Based on the acceleration patterns of soccer players, a distance of 20 yards tends to reflect approximately 93-96% of maximum speed, regardless of the player’s position. It is fair to conclude that sprinting 20 yards or more at maximum intensity constitutes “maximum speed training” for soccer players. Even at 15 yards, Clark et al. showed that all players were near or above 90% of their maximum speed.

Think about training programs that focus only on sprinting for 10 yards or less. I admit to having fallen into this trap myself. My athletes used to focus primarily on the 10-yard dash. However, based on the findings of Clark et al, we now recognize that extending the rushing distance to 15-20 yards can significantly increase a soccer player’s maximal speed.

In my opinion, there are three main ways to increase a soccer player’s maximum speed:

  1. Perfecting high-speed sprinting techniques
  2. Train at, near, or above maximum speed
  3. Evaluate and record changes in maximum speed

Perfecting high-speed sprinting technique

Mastering technique is not only critical to improving speed, but also to ensuring player safety during maximum speed drills. Many coaches fail in this area. While there are similarities in the mechanics of acceleration and top speed sprinting, the execution should be different and customized for optimal performance.

Achieving optimal performance in a top speed sprint requires an in-depth understanding of the mechanics of sprinting and the different force applications involved. For professional athletes, such as those in team sports, it’s critical to grasp why acceleration benefits from horizontal forces while top-speed sprinting relies on a lot of vertical forces. In fact, top sprinters can apply ground forces in excess of four to five times their body weight!

Zera’s approach to sprinting technique helps athletes achieve high output and minimize risk when sprinting at top speed. However, there are some common mistakes that can affect performance:

  • Excessive anterior pelvic tilt, often looking like a “duck’s butt”, which is usually caused by excessive forward tilt.
  • Excessive posterior lateral power, which is manifested by excessive backstrokes, commonly referred to as “butt stomping”.
  • Inadequate anterior lateral mechanics prevents the knee from lifting to a level parallel to the hips.
  • When the foot hits the ground, the ball of the foot is too far ahead of the hips, usually landing heel-first rather than ball of the foot.
  • The ankle folds at impact, compromising strength efficiency, which is usually associated with the previously mentioned problems or lack of ankle strength.

Instead, in Zera’s opinion, athletes should do the following when sprinting at maximum speed:

  • Posture should remain upright and neutral, with the pelvis positioned to favor leg movement.
  • Reduce the backswing and only allow the leg to extend enough for effective power.
  • Lift the leg anteriorly and laterally with the knee raised to hip level and the thigh parallel to the ground.
  • Generating power from above, bring the foot down and back under the hip, making sure the ball of the foot touches the ground.
  • Keep your ankles strong and straight at contact to better transfer power from your hips to the ground for a stronger stride.

After Zera’s specialized technique training, an NFL linebacker who initially demonstrated inefficient movement improved dramatically after the training; we observed a more upright posture, reduced back swing, and increased forward swing in his 10-yard sprint.

To further improve your high-speed running technique, incorporate the following Zera-approved exercises:

  • A- continuous jumps (e.g. 30-40 yards)
  • A-runs or high leg runs for the same distance
  • High-intensity tempo runs to about 80-85% of maximum speed
  • Acceleration runs, gradually accelerating in 10-yard increments over a distance of 50-60 yards
  • Vertical bounce work, including bouncing, bent-over jumps and low box jumps to strengthen the hip-to-ground power chain
  • Med Ball Knee Punch Runs – the first exercise of its kind in Zera’s innovative workouts!

By utilizing a combination of these methods, athletes can significantly improve sprinting efficiency and speed.

Improving Athletes’ Posture and Anterolateral Mechanics

To encourage athletes to maintain an upright posture and improve anterior lateral raises while reducing posterior lateral sway, consider using a lightweight medicine ball (≤6 lbs). Have the athlete place the medicine ball at the navel and run with the goal of pushing the thigh upward toward the medicine ball. Even if there is no contact, the goal is to improve anterolateral elevation.

Knee Impact Training

Knee impingement training benefits athletes by improving the accuracy of their anterior lateral movements. Track and field athletes, in particular, can use this drill to improve their technique and reduce recovery errors after stomping.

Top Speed Training

To improve speed, training must focus on high-speed movements. Many coaches and scientists emphasize this principle. Similar to weighted strength training that approaches 100% 1RM, true speed training should include exercises that propel the athlete to top speed.

Accelerated Sprinting

Athletes must sprint at maximal intensity for long enough distances to achieve speeds that favor their attainment of maximum relative velocity. As data from the 2016 NFL Combine suggests, football players should aim to sprint for at least 15 yards (preferably 20 yards) to increase their speed ceiling. Space limitations can present a challenge, but this is the reality of speed training.

The 10-yard dash

The 10-yard dash is an effective training tool that athletes can use to approach or exceed 100% of their maximum speed. Determining the proper distance to assist in the sprint is critical. Track and field athletes typically reach their top speed at 50 to 60 meters, while Bolt’s top speed in his record-setting sprint occurred at 60 to 70 meters. At the 2016 NFL Combine, most participants likely reached top speed at 40 yards.

Players with slower top speeds (e.g., inside linebackers) may peak before 40 yards, while faster players may continue to accelerate beyond 40 yards. It is recommended to start at 20-30 yards for a 10-yard dash – athletes weighing more than 275 pounds start at 20 yards and others at 30 yards. Keep the number of flying sprints to a minimum, usually 1 to 3 repetitions per workout. Consider all distances, treating a 30-yard assist and a 10-yard dash as 40 yards. Three repetitions total 120 yards.

Overspeed and assisted sprinting

Combining overdrive and assisted sprinting techniques can further enhance an athlete’s speed training and ensure they exceed their limits in a controlled manner.

While this may not be my primary area of expertise, it’s clear that overdrive training has great potential to improve training regimens designed to maximize speed. Overdrive training allows athletes to consistently reach speeds that exceed their maximal speed – essentially exceeding 100% of threshold. While there are inherent risks associated with many traditional forms of over-speed training, advanced technologies such as the Zera Sprint provide a controlled environment for safely executing these high-speed training regimens.

Sprint Volume

Based on my observations, it is critical to maintain a high quality workout; therefore, for football players, linear sprint workouts typically do not require running more than 300 yards in a single workout. For wide receivers, defensive backs, and agility running backs, the optimal distance range for each drill may be 250-300 yards. For linebackers, ends, power running backs, quick defensive ends and all-purpose quarterbacks, the upper limit may be between 200-250 yards. For linebackers and traditional quarterbacks, a range of 100-200 yards may be more appropriate.

The concept of “less is more” is well illustrated by the following example of a drill designed for speedy running backs:

Sample Rushing Drills for NFL Running Backs

2-Point Start Sprint

  • Sub-maximal start – approximately 90% effort
    2 x 10 yards
    Total: 20 yards
  • Full speed
    1×10 yards
    1×20 yards
    2×30 yards
    Total: 90 yards

10 yards rushing plus 30 yards of assisted running

  • Sub-limit sprints – about 90% of the time spent building rhythm
    1×40 yards
    Total: 40 yards
  • Full sprint
    2 x 40 yards
    Total: 80 yards

Total training volume = 230 yards
The total rushing distance for this workout is 230 yards, with 200 of those yards completed at 93% or higher of your maximum speed.

Test and record changes in maximum speed

As emphasized throughout this discussion, the most effective way to assess speed is to perform a maximum speed test. While segment times correlate with speed, they do not always accurately describe an athlete’s ability. Using calculations from the Clark et al. paper, I analyzed the speed of 2016 NFL Combine participants, focusing on the two fastest athletes: running back Keith Marshall and wide receiver Will Fuller.

Ken Clark analyzed the calculations, which I summarize below:

Figure 7: Segment times vs. modeled maximum speeds for the two fastest athletes in the 2016 NFL Draft. (*The equations used to calculate the modeled velocities are described in detail in the Clark et al. (2017) paper.)

The analysis shows that even though Will Fuller’s 40-yard dash time was only 0.01 seconds slower than Keith Marshall’s, based on his linear regression of modeled speeds, he likely would have outperformed Marshall on longer sprints (e.g., the 50-yard dash). Additionally, Fuller’s 40-yard time would likely have been better if he had started harder, as he clocked 1.51 seconds at 10 yards compared to Marshall’s 1.49 seconds. If speed is evaluated based on velocity rather than 40-yard times, then it’s clear that Will Fuller has faster raw speed, albeit by a small margin.

This explains why monitoring maximal speed is a more accurate reflection of an athlete’s speed ability than short segmented times such as the 40-yard. Utilizing tests such as the 10-yard dash and using technology to calculate maximum speed allows for more frequent and easier assessment of speed than relying solely on periodic 40-yard dash tests.

Is Your Football Player Fast Enough?

I consulted with Ken Clark to explore the possibility of applying his research formulas to develop 10-yard dash and maximum speed benchmarks for specific soccer positions.

If you’d like to dive deeper into speed goals and techniques, read our detailed exploration of speed goals: demystifying the 40-yard dash.

American soccer is a sport that requires not only skill but also speed. Fortunately, I was given access to valuable data that emphasizes this point. This data includes modeled data from the 2016 NFL Combine of the fastest, average and slowest players at different positions. This prestigious event, which only invites elite players in college football, provides a benchmark for assessing whether a football player has the speed needed to compete with the top athletes in their position group. ### 10-Yard Rush Times and Maximum Speed Targets If a player is able to meet or exceed these speed targets, congratulations! They can be considered one of the fastest players at their position and must continue to improve their maximum speed as their career progresses. However, it is important to remember that raw speed alone does not guarantee that a player will be effective within the complex technical and tactical framework of soccer. This issue deserves its own discussion. From a physical standpoint, if a college or professional soccer player struggles to achieve the speeds listed above, it may be an indication that they need to rely heavily on excellent perception, technique, and understanding of the game to make up for the lack of speed. As coaches, our goal is to identify and eliminate the factors that hinder a player's performance. If we have a responsibility to help them improve physically, only to find that they are unable to achieve the necessary speed, then we have a responsibility to help them improve their speed. ### What about high school athletes? While a handful of high school athletes who are looked at by college and NFL teams can achieve the speed of college and NFL players, such athletes are very rare. It is critical for most high school football players to set more realistic speed goals. Given the number of top-performing college players at the NFL Combine, it makes sense to benchmark high school athletes against the slowest speed recorded in each position group. Even though they may not reach NFL-level speeds, we can still set a standard for them to be ready for the college game. Based on Ken Clark's data, I set the following speed goals for high school football players:#### A Balanced View A University of Washington wide receiver, John Ross, broke the NFL combine record for the 40-yard dash. The Cincinnati Tigers then drafted him as a rookie when he ran a blistering 4.22 seconds, breaking the record of 4.24 seconds held by Chris Johnson. Are you interested in challenging this new record? The following table, based on additional data provided by Ken Clark, shows the correlation between 40-yard dash times, max speeds, and 10-yard dash times from 4.20 seconds to 4.40 seconds: Reaching a 4.20-second 40-yard dash time would surpass John Ross' record. According to the correlation.

Athletes such as Tyreek Hill stand out among their peers by performing well on the field with incredible speed. For example, we saw highlights such as a 100-yard interception return for a touchdown at 10.01 m/s and a 45-yard catch for a touchdown by Brandin Cooks at 10.01 m/s. These examples demonstrate the strengths and unique abilities of elite players.

Rethinking the Traditional Speed Test

The traditional 40-yard dash is a well-recognized test in which athletes start in a three-point stance and hold it for a period of time before the start, timed from the time they take their first step. However, this starting position is primarily for linebackers; most positions in football start in a more upright position.

The psychological stress of the 40-yard dash can cause athletes to overexert themselves, which can affect running technique and record times. In order to effectively utilize the 40-yard dash, athletes must learn to cope with the stress of the test and remain relaxed during an all-out sprint.

In contrast, the 10-yard dash test is much more relaxed, tested more frequently, and in the same position as a player would be in during a game (running upright). This test accurately calculates the maximum speed and thus gives a true picture of the player’s speed.

The Bigger Picture: Speed Improvement

The question is: are we more interested in the 40-yard dash time itself, or the player’s speed gains? Most coaches would agree that the ultimate goal is to develop speedy players. While the 40-yard dash is one way to differentiate speed, other methods such as the 10-yard dash provide a clearer picture of speed performance.

Let’s be clear: I’m not suggesting that we abandon segmented timing. On the contrary, if an athlete is able to exceed their recorded sectional time, it is usually an indication that their speed is improving. While the flying 10-yard dash can be used to calculate maximal speed, segmental timings can be used as valuable feedback to increase the intensity of acceleration and top speed training.

Ultimately, we must reflect on what we are actually measuring. Are we focusing on 40-yard dash times, or are we focusing on the overall speed gains of the athlete? The consensus among coaches is that they only want fast athletes. While the 40-yard dash is a useful metric, exploring other options, such as the 10-yard dash, can provide a more complete picture of an athlete’s speed.

Special thanks to Dr. Kenneth Clark for providing the data, charts, and overall accuracy for this story. For those of you interested in diving deeper into total speed performance, I encourage you to explore his research and insights.

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