40-Yard Dash: protocol, tables, and comparison with other tests

The 40-yard dash (36.6 meters) is arguably the most famous physical test in American sports: it's the headline event of the NFL Combine and is also used in basketball, baseball, and college track and field. Although its origins are tied to specific sports, it measures something universal: acceleration and linear speed over a medium-short distance.

What does this test measure?

The 40-yard dash measures initial acceleration and linear speed over a distance slightly longer than the classic 30-meter sprint. It captures both the acceleration phase (the first 10 yards) and the development toward top speed in the final yards.

Equipment needed

• A straight space of at least 50 yards (45 m of test distance + deceleration zone)
• Timing gates (highly recommended, given the tradition of underestimated "hand times" in this test) or a manual stopwatch
• Cones to mark the start, 10 yards, and the finish
• Footwear appropriate to the surface

Step-by-step protocol

1. General warm-up (10 min) + acceleration progressions (50-80-95%)
2. The athlete takes a three-point or four-point stance (hands on the ground), depending on their sport, with one foot forward
3. They start the sprint without a "false start" (movement before the signal), crossing the 40 yards at maximum speed
4. If you have timing gates at 10 yards, record that split separately (it reflects acceleration)
5. Record the total time over 40 yards
6. Perform 2-3 attempts with full recovery (4-5 min) and record the best

Common mistakes

• Confusing "hand times" (stopwatch with human reaction) with electronic times: hand times are usually 0.2-0.3 s faster, leading to incorrect comparisons
• Unpenalized false starts, which give artificially better times
• Not warming up enough before a maximal effort of this kind
• Comparing results between athletes using different starting positions (three-point vs. standing start)

How to interpret the result

Level	Time (40 yards, electronic)
Excellent	< 4.50 s
Good	4.50 - 4.80 s
Average	4.81 - 5.20 s
Below average	5.21 - 5.60 s
Poor	> 5.60 s

At the NFL Combine, positions like wide receiver or cornerback typically run around 4.3-4.5 seconds, while offensive/defensive line positions can be in the 5.0-5.5 second range, reflecting the different speed demands per position.

Related tests

The 40-yard dash pairs well with:

• 30-meter sprint test — a slightly shorter distance, useful for European sports where 30 m is the usual reference
• CMJ (countermovement jump) test — vertical jump power tends to correlate with initial acceleration capacity

If you have a 10-yard split, you can directly compare the acceleration phase with the CMJ result to understand whether the limiting factor is general power or acceleration technique.

Track progress with Movalytics

Given how sensitive this test is to small measurement errors and starting technique, consistent record-keeping is essential. With Movalytics you can log both the total time and the 10-yard split if available, compare each athlete's progress, and keep an organized history of every attempt without relying on scattered notes.

Frequently asked questions

Why is there such a difference between "hand" and "electronic" times in this test? Manual timing introduces a reaction delay from the evaluator both when starting and stopping the watch, which typically results in times 0.2-0.3 seconds faster than electronic timing. Which starting position is better? It depends on the sport: in American football, the three- or four-point stance is typically used; in other sports, a standing start similar to what the athlete would use in competition may make more sense. Is this a valid test outside of American sports? Yes, although its popularity comes from there, it measures qualities (acceleration, linear speed) relevant to any sport involving sprints. What matters is being consistent with the protocol to make results comparable.