That'd be helpful. All good advice above, but specific to the 40- sprinting involves technique. A lot of technique. I'd be curious to see yours.
Whoop, if you want speed and agility then you need to increase your absolute strength and build explosive power. I have seen Westside produce some BEAST athletes (take good ones and make them better). Your training should be directed at your sport. What Louie will do with a football player is usually have them follow the basic DE/ME template with some tweaks such as less rest time between speed sets and then have them do GPP work that is directed at developing the sport specific conditioning they need. For American football that is the ability to go all out for 6-11 seconds, rest for 25-40 seconds and repeat several times. He also favors box jumps for developing explosive power in the legs and hips.
Totally agree with Chris here! Explosive training is key. Dynamic effort training (part of the Westside method) is what you're looking for.
Got the westside book. Started this week. Got 495 for one on box squat. Here is a vid of my 40...one take, did not run my best. My right hamstring kinda tightened at the 5 second mark..but I think for the sake of technical analysis this will do. Thanks guys.
You're not fast. HAHAHAHA! As an athlete, there is no need to do singles. You need volume and rep work. There's no show of maximal strength in football. I'd work in the 3-5 rep range all the time.
I'll give you one tip for running your 40:
Obviously, take a big first step like you did, but for the first 15 or so yards (a lot of people say 20, but I say that that's for people with shitty acceleration), take smaller, quicker steps in order to get up to top speed as quickly as possible. You want to stay low for those first 15 yards, and then "stand up" more (though still stay low).
I was actually thinking what Falcon was. Your drive phase ends a bit too early- you pop up and stretch out but still appear to have some acceleration left.
Though, conversely, don't FORCE yourself to stay low- your hips will bend there and you'll lose strength. Just keep pouring the power on and trust your leg strength to keep driving- keep your eyes on the ground until you're sure you're well over the 10 yard mark, (I'd say 20 yards is ideal) and once you DO stand up, get those knees higher and kick out behind you more- PUSH with your feet, don't pull- don't focus on quick feet at the expense of follow through and power.
Breathing- Hold your breath for the first 10-15 yards, forcefully expel, and only inhale once more.
Obviously this isn't the biggest part of your sprint- what has been mentioned elsewhere about pure strength and explosive power all applies- but staying lower and driving harder for another few yards can shave an extra tenth off your 40- which can make all the difference.
When I started DE work I could barely jump on a 36" box. I've hit a 52.5" box since starting a couple years ago. Travis is right about dropping the hammer in the gym. You need to decide on a program and get on it. This shit takes time and effort to develope so the longer you wait the longer it will take to see progress!!
Here's a link to the set up I've followed most of my powerlifting career.
Falcon, Alex, and Justin: Thank you for the awesome feedback. \Falcon: Totally agree on the smaller steps while staying low. That will take some practice..biggest concern here is keeping explosive power WHILE doing those smaller initial steps. Practice time.
Alex: Again, completely agree. I need to keep the knees higher, drive deeper, and look down. Going to give the breathing a good try too. I really just need to fix my drive..aka the hardest part.
Justin: Thanks for the link. Hard work is all I need from here. Got my leg DE day tomorrow!
In the near future I might post another running update and get some more feedback to see what I fixed/didn't fix.
Thank you Rhodehouse (Matt, I think it is?) too.
If you want to learn how to run check out Dr. Romanov's stuff: http://posetech.com/
DeFranco actually advocates large steps at the start. He used to be in the small step camp but switched and gets much better results. You look slower but you're actually faster.
I'd say, in the long run, if your form is right, your 40 is faster, but your 10-yard split will be slower, and IMO, and MANY other coaches' opinions, 10-yard split is the most important aspect of speed for OL/DL/LB/HB/FB/TE.
Saying that, I take large steps because I have pretty long legs (long ass inseam, high hips), and it works fine for me.
Also, from the video you look like you'd really benefit from some agility training ~~~~
Video here (it's a basketball link, but the principles of motion are still the same):
I can't stress the high knees part enough.
But, no matter what you hear others say, just know that acceleration is MUCH more important in football than top speed. Obviously, top speed is important, but if you can get up to full speed quickly, chances are you'll always be the first one to the ball, and you'll have "game speed".
Or at least when I think of "game speed" I think of acceleration.
I just really need to figure out what personally reaches me to top speed the fastest:
Short quick followed by long
just solely long.
From the sounds of it going small steps than long might be my best bet since the video is me running aimlessly which usually means just long strides.