Increase 10 Yards, 20 Yards, And 40 Yard Dash Times | Anchor Drag Sprints


Increase 40 Yard Dash Times

To increase an athletes 40 yard dash time coaches and athletes need to focus on increasing an athletes stride length and frequency. Stride length and stride frequency are key for developing great 40 yard dash times and can be enhanced by performing both 10 yards and 20 yards sprints along with using speed training resistance equipment to see further positive adaptations in stride length and frequency.

 

 

The Ballistic Bands Anchor Drag Sprints is a great resisted sprinting exercise that can be performed at 10 yards, 20 yards, or use to increase 40 yard dash times. To perform the Anchor Drag Sprints athletes will need a partner or coach, 4-8 Speed and Agility Cones, and two Ballistic Bands wrapped together to create two long loops. To connect the Ballistic Bands together athletes will take one end of both Ballistic Bands, place one end through the other Ballistic Band, put that Ballistic Band back through its own loop and pull the Ballistic Band tight.

Athletes will place one loop of the Ballistic Band around their waist as their partner securely grasps the opposite Ballistic Band. Athletes and partners will place one set of the Speed and Agility Cones at 10 yards, another marker at 20 yards, and the final Speed and Agility Cones will be placed 40-60 yards from the starting line of the Anchor Drag Sprints.

Athletes and partners will begin with the 10 yards sprints. Be sure there is tension on the Ballistic Bands before the athlete begins their sprint. Partners will also want to maintain proper tension on the Ballistic Bands to keep the athlete moving at a good pace throughout the 10 yards sprint. Athletes and partners will complete 6-8 10 yards sprints before moving into 4-6 20 yards sprints, and finishing with 1-2 resisted 40-60 yard sprints. Athletes should take 20-60 seconds of rest between sets, increasing the rest time as the sprints begin to increase in distance. Athletes can also finish with 1-2 unresisted sets of 10 yards, 20 yards, and 40-60 yard sprints.

Perfect 40 Yard Dash Times

To perfect 40 yard dash times athletes must perfect their stride length and stride frequency. Athletes can use speed drills like the Anchor Drag Sprints, Overload Sprints, or Assisted Sprints to focus more on using proper running form to become more powerful and explosive runners.

As athletes begin the Anchor Drag Sprints they will want to maintain a low chest through the first 6-10 yards. Throughout the entire 10 yards, 20 yards, or 40-60 yard sprints athletes should focus on keeping a this good forward lean with their chest, actively driving the knees up, working off the balls of the feet, and pumping the arms and shoulders. Athletes should be thinking about actively moving the legs faster. This will train the muscles in the legs and thighs to fire and contract at a faster rate.

During unresisted sets of the Anchor Drag Sprints athletes need to think about mimicking the drive and foot speed they are able to induce while performing the Anchor Drag Sprints. Partners or coaches should observe unresisted running form and make corrections where needed. For further tips on faster sprinting and proper running form go to the Training Section.

Partners and athletes can make sure the Anchor Drag Sprints are effective at increasing an athletes 40 yard dash times. Choosing two Ballistic Bands that offer the correct amount of resistance for the athlete is essential to making the Anchor Drag Sprints successful. Athletes and partners can vary the different combinations of Ballistic Bands used to find the most challenging combination of resistance bands.

 

Kbands Ballistic Bands

 

40 Yard Dash Times

In addition to speed training athletes need to be performing additional explosive and strength training exercises to help increase their 40 yard dash times. This additional strength, agility, and power training will also make athletes more explosive during 10 yards and 20 yards sprints.

Additional agility drills like the 1-2-3 Reaction Pro, and Cone Drill FX will challenge athletes’ ability to turn these explosive 10-20 yards sprints into controlled movements. This will allow athletes to quickly change directions while moving at a high rate of speed. Workouts like the Speed 101 Training and Overspeed Accelerator will help athletes continue to build great and explosive sprinting speed.

Athletes can continue to build great strength in the shoulders, arms, back, chest, legs, and abs by using the KB Powerbands Shoulder Progression, Dynamic Strength XP, or the KB Duo Dynamic Rows. A good combination of speed, strength, power and flexibility will help to develop a skilled and well-rounded athlete who is ready to compete against the best.

 

Strength & Conditioning Equipment

 

Victory Ropes

 

Kbands Leg Resistance Bands

  

Reactive Stretch Cord

 

Elite Speed Kit