Average 40 Yard Dash Time by Age

The 40-yard dash is not all about raw speed. It’s a question of explosive acceleration, crisp technique, and regulated training.

Let’s dive into the average times by age and how, as a football coach, you can track your players’ sprint performance in SkillShark.

How the 40 Yard Dash Is Measured

In the past, a stopwatch was used to time a 40-yard dash. Today, electronic laser timing is utilized for precision. In 2025, there are football apps such as Skillshark which have built-in stop watches to record the 40-yard dash with ultimate precision and accuracy.

Average 40 Yard Dash Time by Age

The following is an overview of average 40-yard dash times by age. Estimates differ by fitness level and gender):

• Youth (6–12): 7.5 – 9.0 seconds
• Middle School (13–15): 6.5 – 7.5 seconds
• High School (16–18): 5.0 – 6.5 seconds

Sprint Mechanics and Running Technique

Effective mechanics can shave crucial tenths of a second. Encourage players to focus on:

• Explosive start stance
  
• Driving knees high
  
• Pumping arms effectively
  
• Neutral head position
  
• Smooth acceleration phase

Strength Training for Faster 40 Times

• Squats and deadlifts (leg drive)
  
• Power cleans (explosiveness)
  
• Weighted sled pushes (acceleration)
  
• Plyometric jumps (fast-twitch power)

Speed Drills to Improve 40 Yard Dash

• Flying sprints (20–30 yards)
  
• Hill sprints
  
• Resistance band sprints
  
• 10-yard burst accelerations
  
• Cone start drills

Track Players’ 40 Yard Dash Time with SkillShark

Consistency is key. Always test on the same surface and track progress every 4–6 weeks.

A sports evaluation app, with a built-in stopwatch feature, is more accurate than hand timing. SkillShark allows coaches to time sprints, track player progress, and compare times over sequential assessments