Breathing Techniques for the Forty
By Joe DeFranco, DeFranco’s Training Systems
Breathing may be the most overlooked component of running the 40-yard dash. Proper breathing can have a profound effect on your forty time. One of my college athletes took .12 seconds off of his forty time this year just by correcting his breathing! (I was even a little bit shocked at how well it worked.)
Anyway, I’ve experimented with many different breathing patterns and I think I have found the answer. The breathing pattern I am currently recommending is relatively simple and it works. There are speed “experts” out there who will disagree with my method. Once again, I don’t care. I’ve experimented with this method for quite some time and I think it’s the best. Although it takes some practice, it is very efficient and can be mastered within days. Once again, this adheres to the training economy. Here’s how to do it:
Once you’ve set up in your 3-point stance and you’re bringing your off hand to your hip, take a HUGE breath in.
As you fire out of your stance, perform the Valsalva maneuver. Basically, you will forcefully “exhale” without letting any of your air out.
Hold your breath through the first 10 yards. At approximately the 10-yard mark, exhale a little of your air. (Make the exhale short & quick.)
At about the 20-25-yard line, exhale a little of your air again. (Again, make it short & quick.)
At about the 30-35-yard line, perform a “relaxed” exhalation of the rest of your air. This final exhalation should take you through the finish. You should be “out of air” at about the 41-42-yard line.
You must practice this technique to get it down. The biggest mistake that athletes make is they release all of their air too soon. For example, if you run out of air during your final exhalation at the 35-yard line, you will be slower (as well as light-headed). The 2 keys to this technique are:
- Take a big enough breathe at the start so you have enough air to get you through the race.
- Time your exhalations properly.
I suggest you practice this by performing tempo runs at first. When you put it all together, it’s a great feeling!