We know all our CFC athletes are working hard in all aspects to improve their game and create opportunities, and a big part of that is getting tested in combines. Having great testing numbers in your 40 yard dash, shuttle, vertical and broad jumps are always going to be a viable pathway to bigger and better opportunities at higher levels, which is why we are not only rolling across western Canada with our CFC Showcase tour, but we have enlisted the fantastic Petra Richard, a speed and strength development specialist with over a decade of coaching experience, to make sure you’re performing ands testing at your best. Today, Petra will be walking us through arguably the most important aspect of a 40 yard dash: the starting position.
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Setting up your foot placements: step on to the 40-yard start line, knowing right away where your foot placements are.
1. Place the tip of your (right or left foot) before the line.
2. Place the tip of your opposite foot and align it with the foots heel that is closer to the start line. *Make sure both feet are staggered shoulder width apart*
3. Remove the first foot you placed near the start line, and stagger that foot behind you in alignment with your second foot’s heel. *Make sure both feet are staggered shoulder width apart*
Starting Position:
1. While keeping your foot placements, allow the knee that is furthest behind you to touch the ground.
2. Make sure there is space between the start line and the knee that is touching the ground.
3. Place your hands on the ground, shoulder width apart, elbows straight, shoulders are slightly leaned forward over the wrists.
4. Thumb and fingers behind the line
3 Point Stance:
1. Raise back side and learn forward, putting pressure into the ground of each foot.
2. Make sure the back and head are in a neutral straight line.
3. Some coaches say “be uncomfortable” but athletes say “Be comfortable in the 3 point stance” to reduce your risk of injury
4. As you lift up with your hips make sure to push down into the ground and focusing on your hamstrings/glutes to do most of the work.
5. Keep head down and/or neutral to spine.
6. Lift your opposite arm back and above your body to the foot that is farther back
7. Hips slightly higher than shoulders
8. Shoulders forward slightly over the hands
Stay tuned tomorrow for the next steps of a great 40 yard dash!
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