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40 Yard Dash: Movements to Improve Your Arm Actions & Range of Motion

When your running your 40 yard dash you want Your arms to generate power it’ll help you with your knee drive. Now before you work on building powerful, fast pumping arms, we want to increase your mobility in your shoulder blades. That way you are not compensating in other areas of your arm, trying to create the illusion of fast pumping arms.



your arms will be bent 90° angle at the elbow. And you’ll be using your shoulder blades to pump your hands from cheek to pocket.


So here are some mobility movements we can do to increase your range of motion in your shoulder blades


1. Quadruped Shoulder Circles

You’ve probably done standard shoulder circles before from a standing position. The benefit of doing these on your hands and knees is the floor gives you some feedback so you can adjust the pressure easily.

Start on your hands and knees with your knees just beneath your hips and your hands just beneath your shoulders. Press into the ground and keep your elbows straight as you shrug your shoulders up toward your ears, back toward your hips, down away from your ears, and then forward toward your head, creating a nice circle. Do these circles in both directions, and then you can try doing the circles with alternating shoulders.

Do 5 circles in each direction with both shoulders, then do 5 in each direction with one shoulder at a time.



2. L-Arm Stretch

This stretch is very effective at stretching the rotator cuff and the back of the shoulder. It can feel a bit awkward at first, but just play around with finding a position that feels relatively comfortable for you.

Start by lying on your stomach with one arm by your side. Stretch your other arm across your chest with your palm facing up and without letting your shoulder shrug up toward your ear too much.Use your shoulder muscles to pull your chest down toward the floor, creating a nice stretch in the shoulder capsule.Move in and out of the stretched position, and then hold the stretch.

Once you find a comfortable position, move in and out of the & stretch 10 times, then hold for 30 seconds. Repeat this sequence a total of three times.



3.Thoracic Spine & Lat Stretch

This stretch is great at loosening up your mid back so you are not restricting any motion.

Now you’ll need a bench or box and your start off on your knees with your lower Tricep on the bench. You’ll then lower your chest and head below your elbows and slowly come back to your start position.

You’ll Rock back and forward 10 times with a 3 second hold at the bottom of the movement. Once your done with mobility movements we will finish off with Arm Pumps



4. Arm Pump

With this movement we are trying to master the arm action we need when we are Running. Keep both arms bent at 90° angle and focus on using your shoulder blades to pump your arms. With this movement we are trying to master the arm action we need when we are Running. Keep both arms bent at 90° angle and focus on using your shoulder blades to pump your arms.



Remain loose and pump your arms like you mean it. You'r 40 time depends on it.


- Coach Ike

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