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Your Dash
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Although it is very obvious that running a 60 yard dash is different from attempting to steal second base, I often wonder if players understand the differences between the two. Actually, based on my experience with training baseball players to improve their speed, I am fairly confident that most do understand the differences, but fail to make any changes in their strategy when it comes to running their 60 yard dash.
Although every scout or coach may assess the 60 yard dash utilizing different rules, the following are the most popular:
- The runner must start in a traditional steal-start position.
- The time will begin based on when the runner makes their first movement.
Therefore, it is usually understood that the total distance between a 60 yard dash (180 feet) and stealing second base (under 90 feet after taking a lead-off) is different. However, the most important thing to understand is that you cannot get picked-off when running a 60 yard dash and the only thing that you'll need to worry about is running forward (to your right) and not backwards (to your left).
Even though the rules of a 60 say that players must start in a traditional steal-start stance, they do not say exactly what that entails. The only thing that distinguishes a baseball start from, say a track start, is that in baseball the player starts sideways to where they are running (second base). The player uses this type of start because in a game they have to be prepared to move in either direction. Therefore, in a 60 yard dash, as long as the runner starts sideways to where they are asked to go, they will most likely resemble a traditional baseball start and usually will not be called out for cheating.
With that being said, here are a few changes that should be incorporated into your 60 yard dash start:
- The front (right) foot should be pulled back so that the back foot is able to move directly towards the target and not have to go around the front foot.
- The front (right) toes should be turned out more so that the runner could push-off immediately and not have to turn it any more upon first movement, wasting valuable time.
- The arms should be switched so that the right arm is loaded and ready to fire.
Remember, in a 60 yard dash time usually starts on your first movement. Therefore, you should immediately cover ground and eliminate any movement that simply gets you ready to run.
To learn how to improve your 60 yard dash and baseball specific speed visit: http://www.60yarddash.com
Thurman Hendrix is a Certified Strength & Conditioning Specialist and specializes in training athletes. As a former pro baseball player he will help you increase speed in a very short amount of time.
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How to Run a Faster 40 Yard Dash at Football Combines
How to Run a Faster 40 Yard Dash
The 40 yard dash has become the gold standard of football tests and can make or break an athlete’s football career. It is one of the most popular tests performed each year at the NFL Combine.
Many football players are looking for ways to improve their 40 yard dash time prior to attending football combines. By improving specific technique aspects and performing the proper training, 40 yard dash times can be greatly lowered.
Technique for the 40 Yard Dash
By refining the specific technique for the 40 yard dash, times can be greatly improved. Technique cues such as starting stance, first step length, countermovement, arm action, and breathing are some of the key factors in improving the 40 yard dash.
The starting stance of the 40 yard dash is extremely important as it is the foundation for a great time in the 40 yard dash. Each athlete should try to limit countermovement off the start as the timers go on first movement, so if there is countermovement valuable time is given to the timers.
After the start the first step is vital to get an explosive start to the 40 yard dash. The step must be the right length and the right angle for a great start.
One of the most important techniques cues for the 40 yard dash is the breathing technique that is used. A specific breathing pattern will ensure the athlete does not tighten up leading to a great time and technique.
The more technique flaws that can be corrected the more efficient the athlete will run.
Training for the 40 Yard Dash
The other aspect for improving the 40 yard dash is using training methods to increase speed, acceleration, power and flexibility.
Speed and ultimately acceleration training are key methods to enhance a 40 yard dash result. Speed training emphasizing on forward body lean, stride frequency and stride length will improve times.
Flexibility is one of the most over looked aspects of 40 yard dash enhancement. By increasing flexibility in the hips, legs and upper body speed will be enhanced.
By focusing on both the technique and training aspects of the 40 yard dash, a great time can be achieved. The athlete must become a student of the 40 yard dash learning and practicing perfection.
About the Author
NFL Combine training expert Mike Gough, CSCS specializes in 40 yard dash training and football combine test preparation. Mike has just released his football combine training DVD entitled "The Combine Freak" and is available at http://www.combinefreak.com where you can signup for his free 40 yard dash and combine training newsletter.
For more information on Mike Gough's NFL Combine Training Program please visit his website at http://www.procombinetraining.com
How have you been spending your DASH?
On your tombstone there will be two dates: the day you were born and the day you died. In between those dates is a dash. This dash represents your life. How have you been spending your dash?
Brown Eyes
1984 - ?
my dash should be an exclamation point. I live a life most people dream of or read of in magazines. I am a sailor by trade, I fly small aircraft and I live in a old whorehouse in the Ozark mountains. Educated at MIT and the school of life. Very early on I saw my elders sick and bored and trapped by a life they created; I made the decision to go the road less traveled. It truly has been GREAT!
Girls 100-meter dash highlight of state meet
In a major track and field meet that typically runs for 5 hours or so, the greatest glamour is reduced to 10 seconds, give or take a tick.
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