As was discussed in a previous post on speed (Purple Cow Quality #2-Speed) during my time at the University of Central Missouri we transitioned from using the 1600m run as a conditioning test, to using one much better suited for football conditioning. The test we used was the 40 yard x 10 test, and was brought to us by Coach Mark Thomas. The 40 yd x 10 test is designed to test an athletes conditioning and speed combined, which is what is necessary to perform at a high level in the game of football. It also definitely has the “gut check” factor, which was really the main reason we used the 1600m run previously
The object of the test is to run 10 – 40 yard dashes with a 30 second rest between each 40, with each 40 time falling within .50 seconds of the athletes personal best time.
- 40 yards x 10 reps – 30 seconds rest between reps.
- Each 40 within .5 seconds of your personal best
- Example – Johnny Joe has a 4.49 personal best 40 time. He must run all 10 40’s in 4.99 seconds or under.
In addition to being one of the best conditioning tests for football that I have seen, it was also a good speed/ conditioning workout. We asked our athletes to run this test on their own once a month over the summer and send their results back to us on campus so we could monitor their progress. When they reported for double day practices in the Fall, this test was part of a battery we put our athletes through.
This test was a much better indicator of being in football playing shape, or football conditioning than was the 1600m test. You can download a pdf of the card we used over the summer at this link : 40 test card
Tomorrow – The Breaking Curve
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