Thursday, March 01, 2007

How to run a 3.9 second 40 yard dash...

It's NFL Combine time and that can only mean one thing:

My email inbox is filling up with coaches and athletes asking
how to improve 40 yard dash times.

There's something about hearing fast 40 times that gets football
people salivating.

There's only one problem.

You can't believe 99% of the times you hear even at the highest
levels of the game.

Why not you ask.

That can't be true you say.

After all you saw so-and-so from such-and-such high school run
a 4.5 last year.

You timed it yourself...

I believe one of the things about the 40 yard dash that make it
such an enigma is the fact that it's really one of the only
objective facets of football that can be universally understood
by everyone involved in the game.

You can rush for 300 yards against a terrible team and look like
Barry Sanders. But against a great defense you get stuffed for
30 yards. Those totals are subjective based on the competition.

So human nature and therefore Ego takes over and we see 40 times
creeping down ever so slowly.

That 4.7 your best player ran last year has magically become a
4.6 in this year's conversations and would have been a 4.5 if
he hadn't been sick that day...

So now guess who's 40 time seems to have magically improved.

(Don't get me wrong, I see the same mysterious improvements with
track sprinters ALL the time.)

If we ignore the fact that the 40 has no bearing on football skill
whatsoever, it doesn't matter what level you play at or how
competitive your conference is. A 4.5 is a 4.5 is a 4.5.



Let's take a look at how and why the 40 time is arguably the most
inaccurate number in all of sports.

We'll start with a base time like 4.6. I hear this time a lot.
When I do I'm never sure whether to laugh or cry.

Sometimes I do both.

So Johnny ran the 40 yesterday at his camp or practice.

Well, chances are it was hand timed. That means there was no
electronic equipment used. Just a coach with a stopwatch.

So let's say Johnny's coach has him at 4.61.

The rule with a hand time/stopwatch time is that you MUST ROUND
UP to the next tenth even if it's a 4.61. Now Johnny's coach
probably told him he ran a 4.6 but the fact is he ran a 4.7.

Now, if a stopwatch was involved anywhere in the process, the
time isn't accurate. Once the gun goes off there is a delay in
the amount of time before the coach starts the watch. At the finish
the coach doesn't accurately stop the watch at the exact moment
the athlete crosses the line.

So the rule is that you must add .24 seconds to compensate for
the difference between a manual/hand time and an accurate fully
automatic time.

Where does this 'rule' come from?

Track and Field where accurate timing is critically important.

So if you have any interest in accuracy Johnny's 4.7 has now
become a 4.94.

Now let's be generous and say that Johnny used one of those
timing pads that starts the clock as soon as his hand lifts off
the pad.

Since the clock starts at his first movement and not the sound of
a gun connected to a computer connected to a laserbeam at the
finish line, his 40 time is not accounting for the reaction time
between the gun and his start.

If you look at reaction time of a quality sprinter, they're looking
at a delay of between .2 and .3 seconds between the start of
the clock and when they actually start moving.

So since the vast, vast majority of 40s and combines don't use
a track and field start (aka an accurate start) you'll have to
add (let's be nice) another .2 seconds to that 4.94.

So Johnny's accurate 40 time is 5.14 seconds even though his
coach had him at '4.6'.

The truth hurts my friends and I doubt many people, even if they
knew this, would actually take it into account when handing out
times to their athletes or telling their peers about their times.

What fun is it to know that you're not as fast as you think you
are or that your athletes aren't as fast as you thought they were?

So when you hear about that high school kid who runs a 4.4, he

When you hear about how Deion Sanders ran a 4.29 in the 40, he
didn't. (It was run in 1989 and the NFL didn't start using any
electronic timing until 1990.)

Even at that, the timing used in these combines isn't as accurate
as the timing that dictates official times and world records
in track and field.

So that means a couple of things if we want to truly talk in
terms of equality.

The only people who can run times approaching sub 4 seconds are
elite track and field sprinters.

Asafa Powell (the world record holder at 100 meters) would make
a mockery of the fastest NFL guys on their best days.

If you applied typical 40 yard dash timing rules to elite sprinters,
Powell's 9.77 second world record at 100m would be something
in the range of 9.2.

Let me give you one more example to prove my point. In 1988 Ben
Johnson ran a then world record of 9.79 seconds to win the Olympic
Gold medal.

Well it turns out that he was on steroids at the time and was
stripped of his title.

Subsequent breakdowns of his 'roid induced run timed him as he
reached the 40 yard mark. (By the way his times at 50 and 60
meters were faster than the current world records at that

His time?

4.38 seconds.

Mark Zeigler sums this up perfectly:

"He was running in spikes . . . on a warm afternoon perfectly
suited for sprinting . . . with a slight tailwind . . . with
years of training from arguably track's top coach, Charlie
Francis . . . with Carl Lewis and six others of the fastest men
on the planet chasing him . . . with 69,000 people roaring at
Seoul's Olympic Stadium . . . with hundreds of millions of
people watching on TV . . . with the ultimate prize in sports,
an Olympic gold medal, at stake."

Yet he only ran a 4.38 40 yard dash?

Knowing that, can you really believe any of the 40 times you
hear? Does it seem likely that any high school kid can run a 4.6?

You have people claiming 260 pound linebackers have 4.5 speed.

Well they don't. These times aren't real and you just shouldn't
believe them.

After reading this article, I hope you look at all the 40 times
you've been hearing about with a healthy dose of skepticism.

If you want to build athletes who run fast times in real
life, not just made up times from a stop watch you have to make
sure you're teaching them proven speed training techniques.

Focus on creating better overall athletes.

Educate yourself on what top coaches do to train their athletes
who have legitimate speed.

You don't want your athletes getting exposed as frauds because
the results of their training turned out to be, literally, a
slight of hand.

Develop real football speed.


At 6:58 AM, Anonymous Anonymous said...

I don't know any world class sprinter with reaction times of .2 or .3 sec, only people in comas, and just because the track community adds .24 to hand times does not convert to exact FAT times.

Just as the coaches who pad the forty times for their athletes for faster times doing so for your article (slower time)is just as bad just to make a point!

At 7:44 AM, Blogger Latif said...

Maybe I should have said a typical athlete versus a world class athlete because you are right that .2-.3 is not realistic for an elite athlete.

Their reaction times are generally in the range of .11 - .13.

But that is talking about the top, maybe, 1%.

So .2 - .3 is realistic for high school level athletes.

You're also right that adding .24 to hand times does not convert to exact FAT times. But you have to use some conversion and having hand timed hundreds and hundreds of races and compared them to the official FAT time (not to mention hand timing football players coming in giving me 40 times they amazingly couldn't touch that day), I think .24 is a reasonable if not conservative comparison.

So when you take that into consideration I don't think I've padded the times.

But thanks for your post!


At 1:37 PM, Anonymous Thug4Life said...

Maurice Greene's 2001 100m time of 9.82 sec. was broken down (using electronic timing and film) and it was reveled that he covered the 1st 40m in 4.0 sec

At 6:21 PM, Anonymous Anonymous said...

Ur a noob, im one of the top runners at USC and i can run a 4.29 METER dash...notice i didnt say "yard dash" and it's all electronic so u mine as well just delete this web page u N00b.

At 11:58 AM, Anonymous Anonymous said...

sure many exaggerate 40 yd claims. but the assumptions you make and the times you add due to certain conditions are arbitrarily pulled from your rear end. Fact is even current high school combines are using electric timers. you can even buy the equipment for a few hundred bux from say a vendor like sparq. this article is trash and seems to be written by a bitter former wr whi ran a 5.4

At 12:01 PM, Anonymous Anonymous said...

i should have are trying to sell something.

At 6:53 PM, Anonymous Anonymous said...

.24 is the correct conversion but that takes into account human reaction and the start and any other delays o and no offense anonymousbut .2 is about right for reaction it is actually more like world class sprinters are around .167 and high schoolers .224

At 7:12 PM, Anonymous Anonymous said...

Well, My best 40 yard (using the track pad you talked about and laser timing) is a 4.531. I'm a high school senior this year and did that in the summer between 11th and 12th. I do run track, so I'm in at least average shape (OK so I'm in great shape, but still). Whats funny is that my laser time (above) is actually my fastest time, including hand timed in gym class. Maybe I had a good, no, great day, maybe there was a tail wind (even though I was indoors) and maybe I was running downhill (Or not.) We even video recorded this to use for my "college show off" tape (or whatever you want to call it). We counted the frames and got between 4.50 and 4.57. So, I'm going to have to say that my time is legit. Plus, I think my reaction in faster then .2 seconds, but I can't prove that.

At 9:26 AM, Anonymous Anonymous said...

You are so wrong and have no idea at all what you are talking about.

At 8:44 AM, Anonymous Anonymous said...

You have to give this article some credit anyway you look at it.

But the author does forget that the NFL and world soccer league does have some of the fastest people in the world...

They may not beat carl lewis in a straight out sprint, but I bet in pads running catching a football, they wont be that far behind either (most these guys do both football and track)

Also 40 yrd dashes are timed on tracks, grass, turf. Wearing full equipment or in shorts and t-'s, wearing track spikes and football cleats. All these things make a big difference in times.

As with world class sprinters you should also know they have HIGH top end speed which means they get faster as they go.

Some people simply are "Quicker" I once read an article that said speed is simply acceleration.

Think about this. have a friend coach time your stop to go 40 time.

Then have them time a "flying 40" start running 20 yards sooner and then time you at full speed for 40 yards.

the difference is your accelation... I was able to cut a lot of time on my 40 just by building up my start. the difference from a 4.9 and a 4.6 is less then touching two fingers together twice. Tap,tap. Thats it, try it with a stop watch, and you'll see that it sounds a lot better but its a split second. So if you could get to full speed in 5 steps instead of 6 you are that much "quicker" so work on acceleration times and your overall speed will "improve"

At 8:22 AM, Anonymous Anonymous said...

this was the most retarded article i have ever read. you must have the IQ of my dog. What you were saying made absolutely no sense. First off, every 40 is timed either with the stopwatch or the gun. So Bobby's 4.6 in Idaho is no less misconstrued than Franks in South Carolina. If you want to inclue reaction times and all, it will be the same across the board. So if you are saying his 4.6 is really a 4.94, then so is the other 4.6. And second of all, why the hell did you add .2 for the timed gates on top of the stopwatch time? retarded....

At 7:44 AM, Anonymous Anonymous said...

wow what a no life

At 8:47 AM, Anonymous Anonymous said...

Ask yourselves one question? Can anyone of you beat a roided up Ben Johnson or Asafa Powell?

Whatever motive you think the writer of this article has,the truth is the NFL 40y times are overblown and given too much importance. And i'm positve that none of you would equal let alone come close to the times that are advertised.

I coach an 18 year old that has run 20.86 FAT, and he's never run faster than 4.5 FAT in the 40y. And that's en route in the 100m. Now if he were to run using the methods used by everyone else, he'd be in the 4.2-4.3 range.

Also Mo Greene has never run under 4.0 for 40m. He was barely under 4.0 for 30m. To the guy from USC who said he ran 4.29 to 40m, Asafa Powell ran 4.68 in one of his 9.77 races. Just thought you might want to know that.

At 3:54 PM, Anonymous Anonymous said...

I'm not so sure about anyone's opinion about this article. I'm no speed expert, but I'm in 8th grade and I've run the forty like 10 times, and I can't remember running slower than a 4.7. People tell me that's extremely fast for an 8th grader, and I've run a 4.64 with an electronic timer. I really don't know. If you ask me, speed and timing in any event, even the best athletes is a pretty unpredictable thing, so I don't think anybody can make a good argument about it.

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At 4:41 PM, Anonymous Anonymous said...

I agree Ben Johnsons 40 time was a 4.38 however, you have to take off his reaction time to the gun and the fact he was running a 100 not a 40. He was in his drive phase most of the first 40 yards he didn't let himself reach top speed. I believe our elite sprinters in the sport can legally run a 4.0 or faster. Needless to say we'll never know until we get a track star to run a 40 yard dash in their prime. Oh wait I believe Darrel Green ran a 4.2 in his 40's with laser start to finish which is the same as track and field. No human error what so ever. Darrel in his prime supposedly ran under 4.1 and he never even broke 10 seconds in the 100 meter in his track days. So image what Tyson Gay or the other top sprinters that have broken well under 10 in the 100 meters.

At 4:07 PM, Anonymous Anonymous said...

If a 40 yard time is hand-timed and started from a gun, it's perfectly legit to round up and add .24. That accounts for the timer's reaction. If the timer was responding to the athlete's first move, you'd essentially add the reaction he or she would have had to the gun--about .16. So round up a hand-timed forty and add .4 to it to get a true "track" time.

If the athlete is using an electronic system that measures exactly how long it takes them to cover 40 yards, you'd only add .16.

If the timer is poor, you can get more than your fair share of the benefit--this is often what happens when guys talk about their "forty" time; they take the best one, which probably came from the most generous timer. When I was competing as a multi-eventer in college, I got a hand-timed 30 m (33 yards) at 3.53. This would be under 4.3 for the 40. I was a low-eleven sprinter--nowhere near world class. I had good acceleration, but taking a hand-time as legit is ridiculous.

At 4:22 PM, Anonymous Anonymous said...

People may think that I'm taking away from the whole purpose of this article, but adding .24 onto your forty time just because that's the average delay in human reaction time to the sound of the gun seems kind of pointless. Everybody has a person time them in the forty at least once, and those are the times that alot of people go bye all of the time. If we added time onto everyone's forty, then it wouldn't make any difference. After thinking about it, this article is completely pointless. That's just my opinion though, others may think differently. I'm just trying to get my point across.

At 4:23 PM, Anonymous Anonymous said...

Who the hell put bla bla bla..... WTF!

At 4:41 PM, Anonymous Anonymous said...

I don't care if you don't believe me because no one ever does, but this is Asafa Powell, and being the world's fastest man at one point was an unbelievable feeling. A lot of sprinters get there glory when they cross the finish line first, but crossing it in front of the top runners in the world feels incredible. This whole thing that you've got on here about running a 3.9 forty. Come on man, I've run the forty so many times and the fastest I've ever run was 3.97 with an electronic timer. To whoever posted this, I have one thing to say and that is that no matter how much information on getting a good forty time you post, no one is going to be able to break 3.9. I'm not trying to brag I'm just trying to help you out. Just about the whole world has seen how fast I can accelerate and if I'm not breaking 3.9, then I really doubt that anyone else will.

keep posting comments for runners-I feel as though we are entering a new generation of runners for some reason, and we need to get out all of the information that we can.

-Asafa Powell

At 8:20 PM, Anonymous Anonymous said...


At 9:15 PM, Anonymous Anonymous said...

This is a terrible article and here's why. It talks about how valid 40 times are which is not at all important. The importance is the RELIABILITY.

If everyone at your job goes by the same clock to arrive at work, at YOUR job it doesn't matter what time the clock says as long as everyone goes by it.

If everyone in a weight loss contest is measured on the same scale it doesn't matter what weight it says as long as it can be relied upon to show the correct weight loss.

Now if the article was honestly about comparing track athletes to football athletes then he might have something. However, since it's not its pure garbage.

I could use a job writing articles if all you have to do is write that garbage.

At 7:46 PM, Anonymous Anonymous said...

last time i ran the 40 i got like 0.17, or something like that. Yeah, im that fast-believe it....

At 7:47 PM, Anonymous Anonymous said...

im just kiddin (obviously) my fastest is 4.41

At 7:50 PM, Anonymous Anonymous said...

my 100 time is consistent around 10.7 and 10.8 (this article is completely pointless) come on, a 3.9 40. maybe asafa powell or justin gatlin on roids.

At 7:51 PM, Anonymous Anonymous said...


At 7:51 PM, Anonymous Anonymous said...


At 1:16 PM, Anonymous Anonymous said...

This article some serious bs. i mean come on man...a 3.9? And you talkin bout breakin 3.9. well if someone does break it, post it on hear cause i wanna search whoever did it. pshhhh...a 3.9-whateverrr

At 7:54 PM, Anonymous Anonymous said...

totally possible

At 8:27 PM, Anonymous Anonymous said...

That guy who said hes a top runner at USC, your a bullshitter. Theres no way an athlete that runs 4.29 is on the internet searching for 40 yard dash information adn saying noob.

At 5:12 PM, Anonymous Anonymous said...

wow...are you kidding me? Really what kind of fu**in retard posts an article about running a 3.9 forty. And seriously even someone did run a 3.9, it wouldn't be from reading this sh*t. BTW - call me when Usain Bolt decides to do some meth and attempt run a 3.9. wow your fu**in stupid.

At 7:08 AM, Anonymous Chad said...

If all of you are so confident that Latiff does not know what he is talking about then tell me why you are scared to post your name. Latiff posted his name BOLDLY. I am not agreeing with either party but if you want to argue then stand on who you are, not anonymous

At 3:32 PM, Anonymous Anonymous said...

Hey Chad, I fu**in account, i cant post my name!

At 7:19 PM, Blogger Kyle said...

you are a moron. you added the reaction time twice. then you assumed that they used a laser--which would mean you would have to take minus the .24 seconds you added on for the retard coach. and if you knew anything 40's are meant to compare players to one another. reading your article was so annoying because it was so dumb. oh yea and the estimates for usains bolt 40 is 3.75 holla.

At 4:13 PM, Anonymous Anonymous said...

Two words gentlemen: USAIN BOLT!

At 1:08 PM, Blogger Josh Meares said...

Reaction time is a "flaw" in the track and field world that has been eliminated in the 40. If the test is pure speed, then reaction time is an uncontrolled variable. That being said, electronic start and finish are valuable additions to the 40 yard dash, especially in national comparisons (like Pro Days).

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At 3:17 PM, Anonymous Anonymous said...

i am a fan of you Latif.
I have a question though.
Why do you consider someone that is timed using a " Pressure Pad" triggered by a laser not to be accurate because there is no Reaction time. Reaction does not have anything to do with actually
" SPeed" unless you are dealing with TnF so what i am saying minus reaction time, if someone runs a 4.14 in the 30m .Electrically timed. i would believe that is entirely accurate. Reaction is only a portion in track.

At 10:50 AM, Blogger ericcoachakasupercoach said...

Why so many anonymous's . You read the article you take what you want from it and you throw the rest away. As a quality coach you NEVER stop learning or listening.


At 5:17 AM, Blogger toast82pb said...

I am guessing if pro scouts ever start worrying who to draft based on who reacts quicker from the snap then reaction times will become important.

Generally I find when I am running my patterns it isn't like a game of musical chairs with me and the d-back having to stop and start at the sound of a gun! Reaction plays very little part in it because there is a phase between the snap and the pattern development / recognition where the speed element of a player has less importance. The true speed of a player becomes a factor after the burst and this is not reactive it is determined.

As for adding time to a hand-timed 40, why is it assumed that the stop-watch is stopped early and not late? Surely there is merit in suggesting that as I cross the line and my coach stops the time that there is a delay in his recognition of the completion of the 40 and his fingers hitting the stop button.

There are some points of merit but unfortunatly the only way to accuratley compare the two distances is to run them!

At 11:07 AM, Anonymous Anonymous said...

You can't compare an NFL WR speed with an opympic sprinter's speed. They train for different things. NFL players rarely run more than 40 or 50 yards in a straight line so they train to get up to speed as fast as possible, while Powell etc train to have the fastest top speed over 100m. Powell would be faster than that WR over 100m yes, but why can't that WR be "quicker" over a short distance? It is what they train for, quick bursts.

At 11:12 AM, Anonymous Anonymous said...

I ran a 4.5 40-yard dash in High School, hand timed. Several times I ran right in the same area between 4.50-4.60, but by your estimation I was running a 5.1? Sorry not buying it. There is no way that as somebody who was in great shape and was one of the fastest people I knew that I was somehow actually running the same as some of these 310 lb lineman do at the combine in the electronic timed 40. Hand timed or not if somebody is running right around the same time all the time you don't have to add .4+ seconds to the time.

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At 7:56 AM, Anonymous Anonymous said...

World class reaction time is my middle name ;) Jk it's actually Chris Peacock

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At 3:34 PM, Anonymous Anonymous said...

I know this article is a couple years old, but it is entertaining. The times measured by hand can vary greatly, I once had two friends time me at the same time and of course these times varied greatly. They were all slower than electronic time.
The whole idea of an electronic time is to measure the time actually spent running---not the reaction time. How fast can you run 40 yards, not how fast can you race 40 yards with a starting gun.

At 3:41 PM, Anonymous Anonymous said...

I believe this can be true in some instances just not at the highest middle school I was running 4.0 and 4.2/4.3 suited and in college all my runs were 4.38/4.39 4.4 all on grass and all with multiple stop watches at both ends. Ya it says fast but I determine speed in game/practice situation there have been a few guys in h.s. that were almost as fast as me but in practice no matter what I'm.way faster in a straight line or any line so I think they should make them run from people trying to crush them and well see how fast they really are or the fastest guys run against each other!

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At 1:24 PM, Anonymous Anonymous said...

some of this this being said about 40 dash are true some is bull . i ran 4.31 in fl went ga at a try out and a 4.29 and 4.31 without letting anyone know what i ran back in fl

At 1:28 PM, Anonymous Anonymous said...

by the those times were ran on first movement not at the start of a gun. also sqautted a legit 800lbs and 315 lbs on the power clean and well over 1000lbs on the leg press

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