40 yard dash success. Probably the #1 request parents have of the OC Sports Performance program. Below are some speed training examples.
In this article we are going to look at some of the athletes we train and the progress they made. With these speed training examples for privacy reasons we won’t use the athletes names that are in high school.
Middle School Boys
The first three speed training examples we are going to look at are three middle school boys that train here at the gym 3x a week. Their training program is written out a month in advance and the boys record their weights lifted in a log.
These athletes’ times are all laser timed by the Brower Timing System. These are not “hand times” which yield times that are .3 or more fast.
The first athlete is a 7th grader. He came in running 5.95 in the 40 yard. In three months of training he now runs 5.73. A decrease of .22.
Second middle school boy we are going to look at ran a 5.83 in the 40 yard. In three months of training he now runs a 5.62 40 yard dash. A decrease of .21.
Finally, the third middle school athlete ran a 6.04 to start. He now runs a 5.64. A drop of .40 in the three months of training.
As a reminder – these “months” of training are an average of 12 sessions a month. So for these boys they got these results in around 36 training sessions.
High School Boys
A high school Sophomore came to us running a 4.89 40 yard dash. He now runs a 4.48 40 yard dash. A decrease of .41. The training period of time for the decrease was a little over three months.
Another high school athlete started here with a 5.39 40 yard dash. He now runs a 5.06. A decrease of .33. The training period for this athlete is about four months.
High School Girls
This high school girl’s best 40 yard time starting out was a 5.11. She now runs a 4.99, a decrease of .12. The training time was four months. What makes this more impressive is that a 5.1 laser timed 40 yard is considered an elite time for a high school female. The decrease in time for “elite” times is going to be considerably more difficult than someone who isn’t that fast to begin with. Also the four months of training time was during her high school soccer season.
Another high school female started with a 40 yard dash time of 5.49. Her best time now is 5.26. A decrease of .23 in six weeks of training time.
Two other good examples that started at the same time and have seen rapid improvement. The first high school gal ran a 5.40 and exactly a month later she ran a 5.15. An improvement of .25 in one month. The final example for the high school girls is an athlete that ran 5.30 and exactly a month later ran a 5.17. An improvement of .13 in one month.
College Athletes
I would like to highlight some of the college athletes’ times as I believe them to be worth discussing. Although with these athletes I don’t have their starting times I believe them all to have gotten faster with the training.
Brayden who as you can see from the link I have written about previously. Here is also a link to his high school best times. Brayden was home recently and ran a 4.24 laser timed 40 yard dash. His fastest flying 10 yard time was .93 and his fastest flying 20 yard time was 1.89.
Jack was an athlete that got cheated with the pandemic and injuries. He never really got to put up the high school times that he could have. Either way he is putting up fast times now at Colorado State. Jack while home ran a 4.22. His fastest flying 10 times was a very impressive .84. His fastest flying 20 yard time is 1.76.
Kaylie was a dual sport athlete in college, soccer and track. Although due to some injuries never got to really show what she could have done in college track. She ran a 4.96 40 yard dash. Kaylie’s fastest flying 10 yard time was 1.12. The fastest flying 20 yard time she ran was 2.25.
At OC Sports Performance we believe if you are not testing then you have no idea if the athlete is getting faster. At OC Sports Performance we get athletes stronger, they run faster, jump higher. We track the metrics so we know and the athlete knows they are getting results.
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