[Donald@EHS]

I need help, I am 15, I am 5'9.5" with a weight of 144.4 US pounds. I am playing football, and getting some new equipment for home, since I am playing football I don't want to gain much 3rd wheel wieght, EX. body fat for bulking, I just need to know what are some of the exercises that I can do to increase my explosivness? I play wide reciever/ safety, I need a better 40 yard time so far is from 4.95 to a 5.05

[justlift32]

Man, a ton of you football guys are coming here the past few days.

I just wrote a brief summary up of some things on another thread. Here is the link. Please realize that gaining explosiveness requires dedication and a serious training program. You cannot gain in two weeks.

How can i become faster and quicker?

If this doesn't answer your question, let me know and I can give you more help position specific

[Freak]

In short, stretch, do core work, and say your prayers. You can get a better 40 by learning and practicing proper form but there is only so much you can improve when it comes to speed.

[justlift32]

Freak, I understand what your saying to a degree. However, one can gain a good deal of explosiveness with proper speed training. I have seen guys that learned how to use there body more efficiently and worked on explosiveness and in turn lower there 40 time by nearly 3/10 of a second. I am not talking 4.7 to 4.4, but certainly 5.0 to 4.7.

[Freak]

Right, I was just trying to convey he isn't gonna be dropping off seconds.

RippedUp was a state champ in track if I remember correctly. Maybe he would have some tips for ya.

[justlift32]

Got you man. Yeah he isn't going from a 5.05 to a 4.05 haha.

[Freak]

=) LMFAO yeah that's what I meant. You are either fast or you're not; its that simple.

[Donald@EHS]

Thanks for the answers guys. I'd really just like the explosivness, I can do the 4.95, but the 5.05 is after practice, and 4.90-4.95 is before. I know that muscle doesn't happen over night, I was training hard over the winter last year, but a back injury put me out for a while, just getting back in.

[julio40]

ahh training for football camp, this brings back memories.

good luck with it.

[justlift32]

Originally Posted by julio40

ahh training for football camp, this brings back memories.

good luck with it.

julio, i shed a tear.

[rIPPDUP]

in order to shed some time off that 40...work legs, a lot of hip flexor stretches and strength training, a lot of calves, quads and hamstring work as well. also work on your plyometrics. the only other thing to do is give it time, you are young yet...you won't hit your peak until you are around 18

[justlift32]

riPPed is on the same page. He knows what he's talking about. Didn't you used to run track man?