Below we will be discussing 3 things you can do as a middle school athlete to get faster and improve your 40yd dash. I hope this is able to help!
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1)- Train with resistance. I recommend every middle school athlete should run hills, stadiums, with a sled or with a parachute at least once a week. Maybe even twice. Running uphill has a way to correct your lower body running mechanics and it is one of the best ways to improve your speed. Also you can use it for conditioning purposes.
2)- Invest in a speed coach or track program. A lot of people just say “oh if you want to get faster just run track”. Not always the case. I’ve seen some horrendous track programs in my day. It’s literally just volunteer coaches (not saying there is anything wrong with volunteers, but usually they are not educated in certain topics) telling athletes to run xyz race and they just time them. That can be good for conditioning but is it helping you get faster? I don’t believe so. So you might be better off getting a speed coach to help you with those things. We also have some content on our website that you can do for running mechanics and overall speed training below ⬇️
3)- Start training in the gym with explosive movements. I’m not saying you have to lift weights yet, especially you younger guys. But I recommend every 7th/8th grade kid should start doing some type of lifting class/training. Learn how to perform Olympic lifts and do explosive movements like box jumps or pause squats. Generally any type of plyometric training is great for speed. Plyometrics are considered “jump training” which activates something in your body called fast twitch muscle fibers. Every athlete has fast twitch fibers and slow twitch fibers. The more fast twitch fibers you have, the faster you will be. So doing exercises where you exert “all out effort” aka jumping as high as you can to a box, can help directly with speed.
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