- Ankle Dorsiflexion
As with most movements from walking to sprinting to squatting, ankle dorsiflexion strength and mobility is crucial. The higher the degree of ankle dorsiflexion the greater the shin can move anteriorly. When the knee is able to move forward the knee will flex more and the hip will also flex to a greater degree (i.e. triple flexor response). Thus, more ankle dorsiflexion leads to greater degrees of flexion for the triple flexor response. As for the 40yd-start, the more the ankle can dorsiflex the closer to parallel the shin becomes. Keep in mind Newton’s third law, “For every action, there is an equal and opposite reaction.” This is important because if the back leg shin is too vertical the force directed into the ground is more vertical than horizontal. This means, the force will push the athlete vertical when “jumping” out of the start rather than horizontal. Ideally, the back leg shin will be as parallel as possible to the floor so the direction of force is mostly horizontal. Once this shin angle is set, the athlete will “jump” out of the 40yd-start horizontally in the direction of the sprint. Maximizing dorsiflexion will maximize speed.
- Arm Action
When we talk about arm action and arm position for the 40yd-start we need to take advantage of the human body’s natural cross extensor reflex. At the same time ensuring the top arm is not obviously noticeable and the bottom arm is straight and slightly angled backward with the shoulder anterior of the hand. When the bottom arm is straight it allows the athlete to support the bodyweight. When the down arm is angled slightly backwards, the 40yd-start looks angled forward in the direction of the 40-yard dash. This angle is important to maintain to optimize the athletes acceleration phase of the sprint. Once the arms are set, the athlete will then initiate the 40yd-start by sweeping the bottom arm backwards and rapidly moving the top arm forward. Since the athlete will be angled forward during the initial start the arm moving forward will be in front of the head with the elbow bent medially at the shoulder end range of flexion. Since the right arm will be down when the athletes left foot is forward in the 40yd-start, this powerful arm action will ensure the athlete has a coordinated powerful triple extension of the legs. Powerful arm action leads to powerful leg action.
- Single Leg Strength
Don’t underestimate the importance of single leg strength. Its significance is important so the athlete will avoid harmful bilateral asymmetries as well as increasing 40yd-dash speeds and the acceleration of 3-point starts. Having good ankle dorsiflexion and proper arm action mechanics is very important. However, one of the most important aspects to a 40yd-dash start is single leg strength. The stronger the legs are, especially in low ankle, hip, and knee angles, the faster and more explosive the 40yd-start will be. Ensuring the athlete performs high volumes of Bulgarian squats, step-ups and split squats allows them to have more success in the 40yd-yard dash. Staying with Newton’s third law, the higher the force an athlete can deliver into the ground horizontally the greater the force generated to move the athlete horizontally in the opposite direction. Work tirelessly in the weight room to build single leg strength in the form of Bulgarian Squats, Split Squats, and Stepups.