7 Mistakes You’re Making with Your 40-Yard Dash (and How to Fix Them)
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The 40-yard dash is the "Gold Standard" of football speed. Whether you are at a South Jersey Last Chance Football Showcase or standing in front of scouts at a major combine, those 4.something seconds can determine your recruiting trajectory.
But here is the truth: Most athletes aren't actually slow; they are just mechanically inefficient. At Boardwalk Beasts Football Club, we see guys with "track speed" come out and run mediocre 40s because they don't understand the technical nuances of the dash.
If you want to shave two-tenths off your time, you don't need a magic supplement: you need to stop making these seven common mistakes.
1. Starting in the "Toilet Seat" Stance
The most common mistake happens before the clock even starts. Many athletes set up with their weight sitting back, feet too close together, or their butt too low. We call this the "toilet seat" stance because you’re essentially sitting down instead of preparing to explode.
The Mistake: Having a 50/50 weight distribution or being too upright. This forces you to take a "false step" or stand straight up just to get moving.
The Fix: You need to "trade inches for angles." Distribute roughly 70% of your weight onto your front leg. Your hips should be higher than your shoulders, and your back should be straight. Position your lead foot about 12-15 inches behind the line. This creates a sharp forward shin angle. That angle is your "engine": it allows you to push back into the ground to propel yourself forward.
2. "Popping Up" Too Early
I see it every single day. An athlete explodes out of the stance, and by the second step, their chest is vertical and they are looking at the finish line. When you pop up, you kill your acceleration phase instantly.
The Mistake: Raising your torso to a vertical position within the first 5 yards. This shifts your force production from horizontal (driving forward) to vertical (bouncing up and down).
The Fix: Focus on a 45-degree lean. Your head, neck, and spine should stay in a straight line (neutral spine). Keep your eyes focused about 2-3 yards in front of you on the turf, not at the finish line. You should feel like you are falling forward, and your legs are simply "catching" you and driving you further. Aim to stay in this "drive phase" for at least the first 15-20 yards.
3. Using Cyclical Leg Motion Instead of Piston-Like Movement
Top-end speed (which you reach at the end of the 40) requires a "cyclical" or circular leg motion. However, the first 10-20 yards: the acceleration phase: require piston-like movement.
The Mistake: Trying to "cycle" the legs or kick the heels up toward the butt too early. This results in "casting" the foot out, which creates a braking force when the foot hits the ground.
The Fix: Think of your legs as pistons. You want to drive the knees forward and punch the feet down and back into the turf. You aren't "running" yet; you are "pushing." Every step should feel like you are trying to shove the Earth away from you. This maximizes ground contact force, which is the key to an elite 10-yard split.
4. Inefficient "Noodle Arm" Action
Your legs can only move as fast as your arms. If your arms are flailing, crossing your midline, or moving in short, choppy motions, your lower body will follow suit.
The Mistake: Tightening the traps and shoulders, or having "soft" arm swings. If your hands are only moving from your chest to your waist, you aren't generating enough force.
The Fix: We teach the "Hammer" or "Hand-to-Hip/Thumb-to-Eye" method. On the first step, your lead arm should explode back like you’re trying to elbow a door down behind you. Keep your hands relaxed (don't clench your fists). Your arm swing should be violent and long. Powerful arm action helps stabilize the torso and allows the hips to rotate and drive with more power.
5. Lack of Ankle Stiffness (The "Pogo" Effect)
In the speed world, we talk a lot about "stiffness." This doesn't mean being inflexible; it means having ankles that act like stiff springs rather than flat tires.
The Mistake: Landing with a "soft" ankle or letting the heel collapse and touch the ground during the sprint. This absorbs energy instead of returning it.
The Fix: Think of your foot as a "Pogo stick." You want to maintain a "dorsiflexed" (toes up) position as the foot comes through. When the ball of the foot hits the ground, the ankle should be rock solid. This allows for a rapid "recoil" that snaps you off the ground. Training "Pogo jumps" and plyometrics is a staple for our Boardwalk Beasts athletes to build this specific type of explosive power.
6. Crowding the Starting Line
It sounds counterintuitive, but standing as close to the line as possible can actually make you slower.
The Mistake: Putting your lead foot right on the edge of the line. This often makes your stance too cramped, preventing you from getting the necessary shin angles for a powerful first push.
The Fix: Back up an inch or two. By giving yourself a tiny bit of space, you can drop into a deeper hinge and create a more aggressive forward lean. That extra "room" allows for a full extension of the lead leg on the first stride, covering more ground and generating more force. Remember, the 40-yard dash is won by the athlete who produces the most force in the shortest amount of time, not necessarily the one who starts two inches closer to the finish.
7. "Running 38" Instead of 40
You would be surprised how many athletes start to "relax" or decelerate at the 38-yard mark because they think they’ve already made it.
The Mistake: Looking up at the timer or slowing down before crossing the finish gate. This can add 0.05 to 0.1 seconds to your time: the difference between a 4.5 and a 4.6.
The Fix: Run to 45 yards. Your mental finish line should be 5 yards past the actual finish line. Stay in your sprint mechanics and maintain full intensity until you are well past the gate. At Boardwalk Beasts, we teach our guys to "run through the smoke." Never give the clock a reason to stop early.
How to Implement These Fixes
Don't try to fix all seven mistakes in one day. Speed is a skill, and like any skill, it requires "chunking."
- Film Yourself: Have a teammate or coach film your start from the side.
- The 10-Yard Focus: Spend a whole week just working on your stance and the first two steps.
- Plyometrics: Incorporate Pogo jumps and broad jumps to build the "stiffness" and "explosiveness" needed for the piston-like drive phase.
- Get Evaluated: Sometimes you need an expert eye to spot the micro-errors. Check out our Recruiting Programs to get professional feedback.
The 40-yard dash is a violent, technical, and explosive event. By cleaning up these seven mistakes, you aren't just getting faster: you’re becoming a more efficient athlete. Whether you’re a WR trying to burn a DB or a LB trying to close the gap, speed is the ultimate equalizer.
Don't leave your speed to chance. Get the training, the coaching, and the exposure you need to dominate. Visit myfootballcamps.com to find a camp near you, and follow the journey at boardwalkbeastsfb.com.
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