What makes a good 40-yard dash as the NFL scouting combine?
By Joe Romano
The rise of the NFL Scouting Combine on television has put spotlight on the 40-yard dash. Here’s how the athletes create a good one.
The NFL combine is set to kick off in Indianapolis on Tuesday, February 27. A year ago, University of Washington wide receiver John Ross set the record for the fastest 40-yard dash in combine history, running it in 4.22 seconds. That broke the record that stood for nine years, previously set by Chris Johnson.
This year, LSU’s Donte Jackson is aiming for Ross’ record, having been clocked around 4.24. The former track star was ranked as the fastest player in college football and could be set for a meteoric rise up the NFL draft if he does break that record.
So what makes a good 40-yard dash? Speed, of course, but there’s more to it. How you line up, certain little movements can make all the difference. Let’s break it down.
How to spot a good 40-yard dash
A good 40-yard dash starts with a good stance. While watching the combine on TV you can hear the coach going over the starting position. The best athletes are compact, with a short distance between their hands and feet. Imagine them as a spring that is tightly coiled, ready to explode. Whatever foot is forward (the left in the image above) should be balanced by the opposite arm raised and cocked. A good stance can be the difference in those all important tenths of a second that can cost these guys thousand or millions of dollars.
Around the 15-20 yard mark, the athlete will begin rising into a more vertical stance. This is where the running looks normal. Due to Ross’ unbelievable athleticism and talent, he makes it look easy. That is how it should look. Runners will discuss that energy in balled fists or gritted teeth is a waste. The energy is better spent in the legs. Those legs should be focusing on elongated strides with the ball of the foot making contact just slightly out in front of the knee.
Some athletes force themselves into too big of a stride. That is a critical mistake that should have been coached out during training. Consequently, those strides act as a brake. When the foot strikes too far in front of the body, the leg muscles are not able to recover into the next stride and consequently slow the runner down.
Moving up to the arms, you see a lot of athletes make mistakes here. The hands should be open and relaxed. Arms are meant to swing from chin to pocket. A big pet-peeve, and something that happens often, is a wasted movement in the arms.
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Athletes inexplicably open their arms up on the back swing. In addition, you’ll see a runner come across his body with his arm. That cross-body motion may feel natural but is wasted energy slowing athletes down. All energy needs to be spent moving forward. As a result, the horizontal displacement of the arm causes the body to have to resist turning, stealing energy that would be more valuable spent propelling forward.
These all may seem like small details. Watch Ross’ run again and you will see an elite athlete who puts all of this together. He simply can fly and does so with his unbelievable athletic ability, great coaching, and flawless technique. Now it is the 2018 athletes’ turn to see if they can best his record.