Introduction

The 40-yard dash is a tool that is widely used in football from the high school level, all

the way to the NFL combine. It is used to measure the speed of the athlete and the faster the

athletes time, the more attractive they look to the scouts. But what is it that makes these

athletes run a 40-yard dash effectively? It has been discussed that the more elastic the muscles,

the more power can be generated by contractile forces. Thus studies have shown that flexibility

and power can increase athletic performance, ultimately decreasing 40-yard dash times.

The purpose of our study was to look into the effect of both muscular flexibility and

muscular power on collegiate soccer players 40-yard dash time. Flexibility was defined as the

athletes ability to maximally move at a joint in order to fully lengthen or stretch a certain muscle

group. As for power, it was defined by the ability of the athletes to produce maximal force

during a certain movement. Specifically, flexibility tested the athletes hamstrings muscle group,

while power was measured by testing their vertical jumping ability. It was hypothesized that the

more flexibility and/or power the athlete contained, the faster their 40-yard dash times would be.

It has been theorized that stretching increases range of motion and improves athletic

performance (Behm, 2004). Patients who underwent a stretching regimen on a regular basis prior

to activity showed robust measures in performance (Shrier 2004). Shrier went on to discover that

simply stretching a muscle group 30-60 seconds per day resulted in muscle hypertrophy (2004).

As most know, the bigger the muscle, the more force and therefore power is able to be generated.
 Athletes with higher flexibility starting points tend to have longer muscles, thus allowing

them to have higher muscle contracting capabilities (Garcia-Pinillos, 2015). In a study done by

Garcia-Pinilos et al., the higher muscle contracting capabilities would then result in an increase

to their force production (2015). As stated earlier, stretching a muscle group for a minute a day

can result in hypertrophy, ultimately leading to an increase in force and contraction velocity

(Shrier 2004). Stretching, and having an increase in flexibility can have enhanced results over

those who do not stretch at all (McMillian, 2006). Flexibility not only has an affect on speed, but

it is also a key factor in power as well, which is another measure used to determine a greater 40-

yard dash.

Power is directly related to speed by definition. The more power that is generated, the

greater the speed becomes, and that is the focus of power training when training to better ones

speed. Since sprinting requires a higher than usual force production, it is necessary for one to

train for power, resulting in an enhanced running capability. Strength and power in correlation to

ones body mass has a direct relation to ones 40-yard dash performance, as opposed to measures

of absolute power (Baker, 1999). In other words, if two athletes of the same body mass were to

run a sprint, but one athlete is able to squat 315 lbs whereas the other is only able to squat 225

lbs, the athlete who squats more weight should have had a faster time in their 40-yard dash.

Since it is suggested that flexibility and power are the most influential factors that influences

ones 40-yard dash times, it is hypothesized study that an athlete with greater power and

flexibility can produce a faster 40-yard dash time than the less flexible and/or less powerful

athlete.

Methods
 Participants & Settings:

This study was conducted on eight male soccer players currently participating on

the William Paterson University soccer team. The players were selected at random. Numerical

coding was used to record participant data for the experiments. Participants average height was

176.21cm, average weight of 72.58kg, and 20.5years was the average age.

The sit and reach as well as the vertical jump test were both done inside. The participants

were in a line and performed the sit and reach test first. After they had their sit and reach scores

recorded in the data sheet they performed their 3 vertical jumps. Once both the sit and reach test

and vertical jumps test were completed they could then perform the 40 yard dash. The 40 yard

dash was done outside on the football field. Starting at the goal line and running to the 40 yard

line. The field was a turf field. Each participant ran three trials on the first day and the average

time was used as their score. The participants then met us again on the turf football field three

days later to run another three trials and then again four days later to get their third trial. Each

day their three times were averaged to get that trials time.

Sit & Reach Test:

The sit and reach test is a test that is commonly used to measure a persons hamstring

flexibility. It is a simple test that requires a box with a ruler attached to it or they have boxes that

are made for this specific test and a record keeper. The participants test their flexibility by sitting

on the ground and stretch as far as they can and the recorder marks the flexibility.

Vertical Jump Test:

 The vertical jump test is a common test used to calculate a persons lower leg power. It is

also used to measure how high someone can jump. This test involves the use of a Vertec which is

seen in Figure 1. The participant will stand under the Vertec and perform a vertical leap and slap

the sticks which are known as slap sticks. To get an accurate measure of the height that the

participant is jumping the Vertec must be aligned to their height. To do this the participant will

reach with one arm, the arm he will slap the sticks with, as high as he can. The examiner will

then adjust the Vertec slap stick to the appropriate height. The subject will then perform his jump

and his height will be used to determine lower leg power.

Figure 1: Vertec

40 Yard Dash:

The 40 yard dash is something that is used to determine the speed of a person. This test is

famous in the NFL Combine due to the fact that NFL prospects can make or lose millions of

dollars based on their 40 yard dash times. This is a very simple test that require a space to run at

least 60 yards, an extra 20 yards for safe deceleration, and timers. In the NFL they use laser

timers that give extremely precise times. We will be using stopwatches due to the price and
availability. The subject will run the 40 yards as fast as they can while the examiners time them.

The examiners will then record their sprint times to the 100 of a second.
th

Procedures and Data Collection:

The subjects performed three test two of which were done on the same day, the

other was done outside at another time. For the first two test the subjects lined up and perform

the sit and reach test then the vertical jump test. We had one person recording the sit and reach

test and the other two examiners recorded the vertical jump test. The 40 yard dash times were

done on three separate days. The first trial was done on the same day as the vertical jump test and

the sit and reach test. The second trial was done three days later and the final trial was done four

days later.

The first test was a measurement of the subjects flexibility. This is done by using the sit

and reach test. There was a box with marks starting from 0 centimeters up to 100 centimeters, 0

centimeters would represent that the subject can reach his own toes while stretching. The box

was place against a wall, the subject was seated on the floor with his legs extended and feet

shoulder width apart and feet against the front of the box. The subject was instructed to reach as

far forward on the box and hold that position until the examiner records the data into a data

sheet. The test was performed three times and the mean score was the data that is used in the

final data sheet.

The second test is muscular power. Muscular power is measured using the vertical

jump of the subject. The subject was instructed to stand under the Vertec and reach his arms to its

highest point while keeping his feet completely on the ground. The examiner will then adjust the
Vertec so that the slap sticks reach his fingertips. Subjects are then instructed to squat to about 90

degrees of knee flexion while extending their arms, without any pause, they are to explosively

jump while swinging both arms forward and reach as high as they can and slap the sticks that are

used to measure their vertical jump in order to obtain optimal results. After each jump the slap

sticks are realigned. This is performed three times with the mean results used to calculate the

subject's muscular power using the Lewis formula (Average Power (Watts) = 4.9 x body mass

(kg) x jump-reach score (m) x 9.81). The Lewis Formula used the participants body weight in

kilograms and their vertical jump in meters to calculate their lower body power production (R

Bonnette). The Lewis formula is used because it is the best way to calculate power due without

expensive equipment that we do not have access to. The subjects muscular power was entered

into a data sheet.

Finally the subjects will run the 40 yard dash. The subjects was running on turf while

being timed for each individual trial. Participants was tested across three separate days. Prior to

the start of each sprint day, a ten minute warm-up was done. This warm-up starts with a dynamic

stretch for five minutes things like high knees, lunges, butt kicks, high kicks, lateral shuffles, and

high skips. Immediately after they will jog for five minutes and this will end their warm-up. Next

the forty trials will start. They was instructed to hold their stance for a two count. Three

examiners was standing at the forty yard line with stopwatches. Once they start to move, the

stopwatches will start. Once participants cross the 40 yard mark, the time will stop. Participants

will then rest for two minutes and perform the second trial. The same sequence was used for the

third trial. This sequence was repeated on three different days. Mean 40 yard dash times for all

three trials was recorded using a data sheet. A correlation test will then be conducted to

determine the correlation between flexibility, muscular power, and 40 yard dash times.
Results

Three trials were performed for the sit and reach test per person and the average was

calculated and used in the data. The sum of the averages for the eight soccer player totaled at

240.17cm, and the mean was 30.02cm. The range of the means in the reach test was from 19.2 to

35in, and the mode was 35in. Some of the soccer players were able to reach further in their last

trial than in their first, others were consistent throughout the test.

Like the Sit & Reach test, the soccer players performed three trials of the vertical jump

test, and the highest jump was used for data analysis. All of the soccer players jumped higher

after every trial. The height reached from the soccer players ranged from 16-28in in height.

There were no extremes in between jumps from any soccer player, only an inch or two differed

after every trial. One player was consistent in all three trials, jumping at 25in every time. Players

with relatively similar heights and weights did not jump as high as one another, each player

recorded different results. No player recorded the same results, each score differed from one

another. A total of 171 inches in height was reached among the 8 players combined and the mean

height was 21.4in.

Table 1.4 shows each athletes body mass, vertical jump distance, and average power. The

athletes body mass are displayed in kilograms, their vertical jump distance is displayed in meters,

and there average power output is displayed in Watts. There average power was calculated using

the Lewis Formula, in which both the athletes weight and vertical jump scores were input.

Table 1.4 Average Power Results

 Average Power (Watts) = (4.9 x body mass (kg)) x (jump-reach score
(m)) x 9.81

Athlete Body Mass (kg) Vertical Jump (m) Average Power (Watts)
1 83.9 0.39 124.22
2 72.6 0.53 134.70
3 61.2 0.64 135.90
4 72.6 0.69 153.70
5 61.2 0.44 112.69
6 72.6 0.42 119.91
7 79.4 0.58 147.36
8 77.1 0.53 138.81
Mean 72.58 0.53 133.41

The final test for this study allowed the soccer players to perform three timed 40 yard

sprints over three days. The timed speeds ranged from 4.4-5.6 seconds. Only 3 soccer players ran

under 5.0 seconds at least one point from the three days of running. The average run times for the

three days are as followed: 5.03sec, 5.08 sec, and 5.09 sec. The average time of the three days

were 5.07sec. Two of the eight players were noticeably faster than the others having an average

run time of 4.55sec and 4.79sec. The mean times ranged from 4.55 seconds to 5.55 seconds, and

the sum of all the times were 40.53.

Discussion

This study was to determine whether or not greater power and speed had a significant

effect on decreasing 40 yard dash times. Based on the results from the trials provided by the

soccer players that participated in this study, results show that power and flexibility indeed had

amplifying effect on the run times in the 40-yard dash.

 T-tests results show that the information tested according with the trial times in the 40-

yard dash are essentially the same. The p-value with the t-test involving flexibility was 8.9 and

the p-value for the t-test involving power was 2.6. The alpha for both tests was .05, as a result,

the null hypothesis was accepted.

A correlation was also made to indicate how much was power and flexibility was

affiliated with the times that was run in the 40-yard dash times. In terms of power, the correlation

to that with the mean trial run times was weak in correlation because the value fell in between

0-.3 resulting at .25. On the other hand, the correlation between flexibility and the run times was

moderate in correlation because its value was .49. In lament terms, flexibility had more of an

effect on 40-yard dash times than power did. Reiterating what Behm and Shreir said, they

theorized that an increase in flexibility increases performance and show robust results on how

athletes perform (2004).

Although power showed a weak correlation in the contribution of a soccer players 40-

yard dash time, there was not another source of measurement that would indicate how powerful

the athlete is besides what was recorded from the vertical jump test. If additional variables were

added to the equation that may accurately indicated the soccer players power, perhaps the

correlation to time of the run may have been stronger in correlation. That being said, flexibility

too was limited by the sources that was provided to determine a players flexibility. One general

muscle group was tested to determine a players flexibility, rather than testing more than one.

Also, if the participants was instructed to partake in a flexibility regiment prior to testing in all 3

tests, results in the run times may have had aiding effect. Stretching a muscle group daily can
increase hypertrophic results, leading to greater velocity contractions (Shrier,2004), which can

ultimately lead to faster run times.

The conditions in which the players were in prior to any 40-yard dash trials were not

controlled. The participants were asked upon sudden notice to perform 3 trials at a time with a

brief rest in between. Also, some players wanted the time to start on our say so, while others

wanted the time to start as soon as they moved, that may have caused a slight error on how

accurate the times on some individuals were.

Nonetheless, as we predicted, flexibility and power did play an influential role on the

times produced by the players 40-yard dash times. If other variables like stance, forward thrust,

arm movement, and stride were included in this study, a better outcome of how influential

flexibility and power could have been assessed in run times.

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