The Flying 40: Understanding, Performance, and Training Benefits

What is a Flying 40?

A "flying 40" is a sprint training drill designed to measure and improve an athlete's maximum velocity, where the athlete covers a 40-yard (or meter) distance after an initial acceleration phase, ensuring they reach top speed before measurement begins.

Understanding the Concept

The flying 40, sometimes referred to as a "fly 40," is a specialized sprint assessment and training method used primarily in speed development programs. Unlike a traditional 40-yard dash, which measures total time from a stationary start to the finish line, the flying 40 focuses exclusively on an athlete's ability to achieve and maintain their absolute top speed. The "flying" aspect refers to the athlete being in full motion, already having accelerated to their maximum velocity, before entering the measured segment.

Its primary purpose is to isolate and improve the maximum velocity phase of sprinting, which is distinct from the acceleration phase. While acceleration emphasizes force production and rapid increases in speed, maximum velocity relies on optimizing stride length and stride frequency at peak output.

The Biomechanics Behind It

The effectiveness of the flying 40 lies in its ability to target the specific biomechanical demands of maximal speed running. During a sprint, an athlete typically reaches their peak velocity somewhere between 30 to 60 meters (or yards) from the start. By providing an initial acceleration zone, the flying 40 ensures that the measured segment captures the athlete's true top-end speed, free from the influence of the initial drive phase.

At maximum velocity, key biomechanical factors come into play:

• Optimal Stride Length and Frequency: The athlete finds the most efficient combination of how far they cover with each step and how quickly they take those steps.
• Ground Contact Time: Elite sprinters minimize the time their foot spends on the ground, maximizing the time spent in the air (flight phase).
• Vertical Force Application: Instead of pushing horizontally for acceleration, force is applied more vertically to propel the body forward and upward, aiding in longer flight times.
• Postural Alignment: Maintaining an upright, slightly forward-leaning posture with a neutral spine is crucial for efficient force transfer and minimizing air resistance.

Training with flying 40s helps to reinforce these high-speed mechanics, improving the neuromuscular coordination required for rapid limb turnover and powerful ground strikes at top speed.

How a Flying 40 is Performed

The setup and execution of a flying 40 are critical to its accuracy and effectiveness:

• Acceleration Zone: An initial run-in distance is established, typically ranging from 10 to 40 yards (or meters). This zone allows the athlete to accelerate fully and reach their maximum velocity. The length of this zone depends on the athlete's acceleration capabilities; a longer zone ensures peak speed is attained.
• Measured Zone: Immediately following the acceleration zone, a precisely measured 40-yard (or meter) segment is marked. This is the "flying" portion.
• Execution: The athlete starts well before the acceleration zone, builds up speed through the run-in, and maintains maximal effort as they pass through the measured 40-yard segment.
• Measurement: Timing can be done manually with a stopwatch, but for greater accuracy, electronic timing systems (e.g., laser gates, fully automatic timing - FAT systems) are preferred. Timers are placed at the beginning and end of the 40-yard measured zone.

Benefits of Incorporating Flying 40s

Integrating flying 40s into a training regimen offers several distinct advantages for athletes:

• Improved Maximum Velocity: This is the most direct benefit, as the drill specifically targets the ability to run faster at top speed.
• Enhanced Speed Endurance: While primarily a speed drill, consistent exposure to maximal velocity can improve an athlete's ability to maintain high speeds for longer durations.
• Better Running Economy at High Speeds: By practicing efficient mechanics at peak velocity, athletes can become more economical, expending less energy for the same output.
• Neuromuscular Adaptations: Regular exposure to high-speed stimuli helps the nervous system become more efficient at recruiting fast-twitch muscle fibers and coordinating rapid movements. This can lead to increased rate coding and improved intra- and inter-muscular coordination.
• Psychological Benefits: Successfully running fast can build confidence and reinforce the feeling of top-end speed.

Who Can Benefit?

Flying 40s are a valuable tool for:

• Track and Field Athletes: Especially sprinters (100m, 200m), but also long jumpers and hurdlers who rely on maximal speed.
• Team Sport Athletes: Football, soccer, rugby, basketball, and lacrosse players who need to accelerate quickly and maintain top speed over short to medium distances.
• Any Athlete Requiring High-End Speed: Individuals in sports where bursts of maximal speed are crucial for performance.
• Coaches and Trainers: As an assessment tool to track speed development and identify areas for improvement.

Important Considerations for Training

To maximize benefits and minimize injury risk when performing flying 40s:

• Thorough Warm-up: A comprehensive warm-up including dynamic stretching, light jogging, and progressive accelerations is essential to prepare the muscles and nervous system for maximal effort.
• Proper Technique: Focus on maintaining an upright posture, powerful arm drive, and efficient ground contact. Coaching cues can help reinforce these elements.
• Adequate Recovery: Maximal velocity work is taxing on the central nervous system. Allow full recovery (3-5 minutes or more) between repetitions to ensure subsequent efforts are also at maximal speed.
• Low Volume: Due to the intensity, flying 40s should be performed with low repetition counts (e.g., 3-6 repetitions per session).
• Progression: Gradually increase the intensity or volume as the athlete adapts.
• Surface Selection: Prefer a forgiving surface like a track or well-maintained turf to reduce impact forces.
• Injury Prevention: Listen to your body, avoid overtraining, and prioritize strength training to support the demands of high-speed running.

Integrating into a Training Program

Flying 40s are best incorporated into a training program during specific phases focused on speed development, typically after a foundational strength and acceleration phase. They can be performed 1-2 times per week, depending on the athlete's overall training load and competitive schedule. They are often placed early in a training session after a thorough warm-up, when the athlete is fresh and capable of producing maximal efforts.