The

40-Yard Dash Start 4-Week Blueprint

Perform each workout on 2-3 days during the week. Make sure you are not fatigued from
anything done prior to this workout. It is imperative that you are fully fresh so that maximum
outputs can be achieved.

Week 1:

Exercise

Sets x Reps

Rest

Warm-Up Flow
(see video for
explanation)

10 reps each
exercise (or 5 each
side)

3-Pt Start
Technique

*Work on getting
used to stance for
10-15 minutes

10-15 minutes

Arbitrary

3-Pt Starts

*Fast off the line
then coast

4 x 5-10 yards

30-60 secs

Sled Bounding

*Exaggerate the
hip extension and
the knee drive
FORWARD.

5 x 15 yards

1 minute

Push Up Starts

*Get off the ground
and into a
comfortable
acceleration
position then take
off full speed.

6-8 x 10 yards

1 minute

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2)







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4)

Week 2:

Exercise

Sets x Reps

Rest

Warm-Up Flow
(see video for
explanation)

10 reps each
exercise (or 5 each
side)

3-Pt Start
Technique

*Work on getting
used to stance for
10-15 minutes

10-15 minutes

Arbitrary

3-Pt Starts

*Fast off the line
then coast

4 x 5-10 yards

30-60 secs

Sled Bounding

*Exaggerate the
hip extension and
the knee drive
FORWARD.

4 x 20 yards

1 minute

Push Up Starts

*Get off the ground
and into a
comfortable
acceleration
position then take
off full speed.

10-12 x 10 yards

1 minute

1)







2)







3)







4)

Week 3:

Exercise

Sets x Reps

Rest

Warm-Up Flow
(see video for
explanation)

10 reps each
exercise (or 5 each
side)

3-Pt Start
Technique

*Work on getting
used to stance for
10-15 minutes

10-15 minutes

Arbitrary

3-Pt Starts

*Fast off the line
then coast

4 x 5-10 yards

30-60 secs

Med Ball Throw

Start

*Fall quickly into
an acceleration
position and then
explode
FORWARD.

6-8 x 10 yards

1-2 minutes

2-Pt Sprints

*Start in a 2-pt
stance and explode
into a sprint.

6-8 x 20 yards

1:30-2 minutes

1)







2)







3)

4)

Week 4:

Exercise

Sets x Reps

Rest

Warm-Up Flow
(see video for
explanation)

10 reps each
exercise (or 5 each
side)

3-Pt Start
Technique

*Work on getting
used to stance for
10-15 minutes

10-15 minutes

Arbitrary

3-Pt Starts

*Fast off the line
then coast

4 x 5-10 yards

30-60 secs

Med Ball Throw

Start

*Fall quickly into
an acceleration
position and then
explode
FORWARD.

8-10 x 10 yards

1-2 minutes

2-Pt Sprints

*Start in a 2-pt
stance and explode
into a sprint.

8-10 x 20 yards

1:30-2 minutes

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2)







3)

4)