pROGRAM
40-Yard Dash & Speed Training for NFL Combine and Pro Day Prospects
Twenty yards of the 40 can be decided in the first few steps. At Impact Sports Performance in Novi, Michigan, we coach the start, the acceleration, and the top-end speed that scouts time, so you show up to the Combine or your Pro Day ready to run your fastest.
Your program is led by Jim Kielbaso, the speed and agility coach Michigan Football hired to prepare its own NFL Draft prospects.
What Scouts Are Timing
The 40-yard dash is the most watched test at the NFL Combine and on Pro Day. Scouts do not only look at the final time. They look at how you get out of your stance, how quickly you build speed, and whether you can hold it to the finish. That is why we train the 40 in three phases instead of just running it over and over.
The start (0 to 10 yards): Stance, first step, and body angle. This is where much of the race is won or lost.
Acceleration (10 to 30 yards): Continued force into the ground as you rise out of your drive posture without losing momentum.
Top-end speed (30 to 40 yards): Upright sprint mechanics and relaxation at full speed, so you finish strong rather than tighten up.
How We Train
the 40-Yard Dash
Every athlete starts with an assessment so training is built around your current time, your position, and where you are losing the most tenths.
01
Start mechanics training
We coach your stance, weight distribution, and first three steps until they are repeatable. Combine-style starts are practiced from a standstill, the same way you will run them on test day.
02
Acceleration training
Sled work, resisted and assisted runs, and drive-phase drills teach you to push the ground away and transition smoothly into upright running.
03
Top-end speed development
Flying sprints and technique work build maximum velocity and efficient arm and leg mechanics, so speed holds through the finish line.
04
Strength and power support
Speed is built in the weight room too. Your sprint work is paired with lower-body strength and power training from our other programs so gains carry over to the track.
05
Timed testing and feedback
We time your 40 and split it, so you know exactly where you are improving and what to fix next. Coaches are with you every session, not just handing you a plan.
A Sample Training Week
Every plan is individualized. This is an example of how a speed-focused week may be organized.
| Day | Focus | Example Work |
|---|---|---|
| Monday | Start & Acceleration | Stance and start drills, short sprints (5 to 20 yards), sled work |
| Tuesday | Lower-Body Strength | Squat and hinge patterns, single-leg strength, core |
| Wednesday | Recovery & Mobility | Mobility, tempo runs, soft-tissue and recovery work |
| Thursday | Top-End Speed | Flying sprints, sprint mechanics, full 40-yard timed runs |
| Friday | Power & Position Work | Jumps and medicine ball throws, position-specific drills |
Results From Athletes Who Trained With Us
Athletes who train with Impact Sports Performance can see measurable drops in their 40-yard dash. Below is where verified before-and-after times will go.
| Athlete / Position | Before | After | Improvement |
|---|---|---|---|
| [Athlete name, position] | [x.xx] | [x.xx] | [0.xx s] |
| [Athlete name, position] | [x.xx] | [x.xx] | [0.xx s] |
| [Athlete name, position] | [x.xx] | [x.xx] | [0.xx s] |
See more athlete success stories on our Results page.
Train at Total Sports Complex in Novi, MI
Our athletes train indoors on turf with access to weight rooms, on-site nutrition, and medical support, all under one roof. Out-of-town athletes can train here while staying at nearby hotels.
Who This Program Is For
Draft-eligible seniors preparing for the NFL Combine
Athletes preparing for a college Pro Day
Football players of any position who want a faster, more repeatable 40
Frequently Asked Questions
How much can I improve my 40-yard dash?
Results depend on your starting point, position, and training history. Jim can give you a realistic target based on your current testing.
When should I start training for the 40?
The earlier the better. Speed mechanics take time to learn and repeat under pressure. Contact us to build a timeline back from your Combine or Pro Day date.
Do you train all positions?
Yes. Start technique and sprint goals are tailored to your position, from skill players to linemen.
Your preparation starts here
Ready to Run Faster?
Reach out to Jim and get a plan built around your 40-yard dash, your position, and your test date.
