Improvements in 40 times and quickness?

Moffit will shave a full second off each recruit’s 40 time.

I laughed. Have an upvote.

Typically 40 times actually take a small dip. Most kids pack on muscle in college.

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Actually since most highschool kids times are not all that accurate by the time they get to the combine this prob is true.

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They used to be more innaccurate but most of these camps now are laser timed, the opening uses the exact same set up and equipment as the combine.

Everyone knows that every kid runs a 4.3 "laser timed" 40 in high school and runs .2 slower at the combine as they get older.

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How much of an improvement can be made with collegic coaching in both areas? Would it be a noticeable difference?

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If the goal is to improve 40 time then spend a season on the track team to learn technique, especially starting technique. This really doesn't translate into football though. 40 times are important but what is equally important is change in direction fluidity usually referred to as "hips". When an athlete has a good 40 time and "great hips" you have a good combination. If you have a good 40 time (4.5), great hips, good strength, high football IQ and off the chart anticipation skills you have the makings of the Honey Badger. The point is, the 40 time is important but it has to be taken in the context of all the player's other attributes.

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I was a big dude and ran a 4.6, for my size I was very fast but not very quick, so I could get in the backfield but typically overran or was out maneuvered and it was all for not.

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This is why it's important for the coaches to coach that fact that it's better for the D lineman when in this situation to breakdown and contain. Breaking down and containing at least gives you a chance to bat a ball down or allow another DL teammate to make the tackle. But overrunning the play and losing contain gives you zero chance.

10%. Depends on the fast twitch muscle composition