How to Run a Faster 40-Yard Dash Like Tyreek Hill
A faster 40-yard dash comes from three things: a powerful first step, clean sprint mechanics, and the ability to hit top speed and hold it. Pure effort is not enough. Tyreek Hill, one of the fastest players in the NFL, built his speed by training explosive power and stride quality, not just by running more. This guide shows you the same framework, and the drills that drop your time.
What actually makes a 40-yard dash faster?
Your 40 time is the sum of how hard you push into the ground and how little time your feet spend on it. Faster athletes do not move their legs in a frantic way. They apply more force per step, which sends them farther with each stride. That means raw strength and explosive power matter as much as technique.
Think of it in two buckets. The first is mechanics: a low drive angle out of the stance, aggressive arm action, and a tall, relaxed posture once you reach top speed. The second is power output: the force your hips, glutes, and calves can deliver in a fraction of a second. Train only one bucket and your time stalls. Train both and the clock drops. Most athletes who shave two to three tenths off their 40 do it inside six to eight weeks by fixing the start and adding resisted sprint work.
Tyreek Hill is the perfect example. He is listed around 185 pounds, yet he runs with enormous ground force and a relaxed upper body at top speed. You do not need his genetics to borrow his method: get stronger and more explosive, clean up your stance, and practice sprinting at full speed when you are fresh. The athletes who get faster treat speed like a skill and rep it with intent, not as conditioning tacked onto the end of a tiring practice.
How is the 40-yard dash broken down?
Coaches split the 40 into three phases. Each one rewards a different skill, so you can find exactly where you are losing time and train that piece on purpose.
| Phase | Distance | What wins it | What to train |
|---|---|---|---|
| Start and drive | 0 to 10 yards | Explosive first step, low body angle | Resisted starts, wall drives, band marches |
| Transition | 10 to 20 yards | Rising posture, longer strides | Resisted runs, acceleration ladders |
| Top speed | 20 to 40 yards | Stride power, relaxed arms, ground force | Flys, bounds, sprint-specific strength |
Most high school and college athletes lose the biggest chunk of time in the first 10 yards. If your start is slow, nothing after it can save you, so that is where your training should begin. Film your start from the side if you can, because seeing your body angle and first three steps makes the fixes obvious.
What is the best gear to train 40 speed?
The fastest way to build start power at home or on the field is resisted sprinting. Looping a heavy resistance band around your waist and driving against it teaches your body to apply force into the ground, which is exactly what a quicker first step demands. It also forces the low drive angle you want out of a three-point stance. Three sets of short resisted drives, twice a week, is enough to feel the difference. Keep the drives short, around 10 to 15 yards, because the goal is maximum force on each step, not fatigue. Pair the band work with one strength day of squats, hinges, and calf raises, and your push-off gets noticeably stronger within a month.
P.R.O. Bands Resistance Training Bands
Loop them around your waist for resisted sprints and starts that build the first-step power a faster 40 is built on.
What drills build a faster 40?
Run these on a turf field or track with full rest between reps. Speed work is quality over quantity, so stop the moment your times slow down.
40-yard dash questions athletes ask
How long does it take to improve my 40 time?
Most athletes drop one to three tenths of a second in six to eight weeks when they fix their start and add resisted sprint work twice a week.
Is the start or top speed more important?
For the 40 specifically, the first 10 yards decide most races. A slow start cannot be made up later, so train your drive phase first.
What should I do on the day of a 40 test?
Keep it simple. Hydrate, warm up thoroughly with dynamic drills and two or three build-up sprints, and rest fully before your timed reps. A good warm-up alone can be worth a tenth of a second.
Do resistance bands really make you faster?
Yes. Resisted sprints overload the exact push-off your start needs, so your unresisted strides feel lighter and more powerful once the band comes off.
How often should I run sprints?
Two to three true speed sessions a week with full recovery. More than that turns speed work into conditioning and your times get slower, not faster.
Build the first step that drops your time
Add resisted sprints to your week and watch the clock move.
Tags: football, 40 yard dash, speed training, sprint speed, resistance bands, Tyreek Hill
