3-point stance is the foundation
Most NFL combine 40s start from a 3-point stance: lead foot 2 foot-lengths from the line, back foot 3 foot-lengths back, lead arm down, weight forward. Drill the stance daily, you cannot run a fast 40 without it.
The 40-yard dash is the most-coached sprint in the world because the NFL combine uses it. The race is 36.6 meters, decided in the first 10 yards (the drive) and the last 20 (the velocity hold). Here is the training plan combine sprinters use. Pair with the sprint block start guide for the stance work and 100m form analysis for the deeper sprint mechanics.
Most NFL combine 40s start from a 3-point stance: lead foot 2 foot-lengths from the line, back foot 3 foot-lengths back, lead arm down, weight forward. Drill the stance daily, you cannot run a fast 40 without it.
10-yard splits decide a 40-yard dash. Sub-4.5 athletes run sub-1.55 10-yards. Drills: wall pushes, resisted sled starts, push-up starts. Pure speed work below 10 yards is the highest leverage.
Yards 20-40 is the maintenance phase. Lock arms, lock posture, do not let the head drop. Most 4.6 athletes have the same first 20 as a 4.5; they leak from 20 to 40.
Combine sprinters film every 40-yard rep. AI form check pulls the stance, the first 5 strides, the transition, and the finish, then tells you which phase is leaking the most time. The 0.05 second between draft rounds lives in one of those phases.
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Where your 40 time sits in the broader population.
| Level | Time |
|---|---|
| Untrained adult male | 5.20-5.80 |
| Average HS athlete | 5.00 |
| HS varsity skill position (football) | 4.70-4.85 |
| NCAA D2 skill position | 4.55-4.70 |
| NCAA D1 skill position | 4.45-4.60 |
| NFL combine WR / RB average | 4.45-4.55 |
| NFL combine top tier | 4.35-4.45 |
| All-time NFL combine fastest (Xavier Worthy 2024) | 4.21 |
Common questions athletes and coaches ask about this topic.
A directory of every sprints page on the site, from broad analysis tools to specific phase deep-dives. Each entry points to a focused write-up.
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