Work With A 40-Yard Dash Coach In Abington
40-Yard Dash Training | Acceleration Development | Football Speed Training
Speed separates average athletes from elite athletes.
If you or your athlete are getting beaten off the line, struggling to create separation, or looking to improve first-step quickness and overall athletic performance, 40-yard dash training can make the difference.
Athletes from Abington, Montgomery County, and the Philadelphia area train at Fitman Performance to improve their 40-yard dash, acceleration, speed, and overall athleticism.
Meet Your 40-Yard Dash Coach
I’m Fitman, owner and head performance coach at the Fitman Performance & Physique Center in Abington, Pennsylvania.
I’m a NASM Certified Performance Enhancement Specialist, NGA Pro Natural Bodybuilder, USATF Masters Sprinter and a former NCAA Division II Sprinter.
My work has been featured on NBC10 Philadelphia, Fox29 Philadelphia, WURD Radio, Men’s Health, and Glenside Local.
I specialize in acceleration development, sprint training, and athletic performance for football, baseball, basketball, soccer, and track and field athletes.
Athletes don’t come here to the Center to guess. They come here to get faster and prove it through measurable progress.
Measurable Athlete Improvements At The Center
Speed training should produce measurable results.
Demetrius
Improved his 60-yard dash time from 7.22 in 2015 to 6.58 in 2017 while becoming one of the fastest position players in Pennsylvania and progressing into a Division I baseball athlete at Mount St. Mary’s University.
Aidan
Improved explosiveness and overall football production from 481 yards and 5 touchdowns to 800 yards and 17 touchdowns during his senior season at Upper Moreland High School, primarily at wide receiver. His improvements led to him continuing his football career in college at Wilkes University.
Athlete Progress Is Tracked Through Electronic Timing
- Sprint acceleration
- Flying sprint times
- Broad jump
- Vertical jump
I use the Freelap Timing System to time every sprint. We don’t just run a few laps and hope for the best. The goal is to get faster and prove it through measurable progress.
Why Most Athletes Never Improve Their 40-Yard Dash
Many athletes assume they simply need to run more. In reality, speed plateaus often come from:
- Poor acceleration mechanics
- Lack of explosive power
- Excessive conditioning workouts
- Poor sprint techinique
- Weak muscles and tendons
- Too much fatigue from year-round sports participation
At the Fitman Performance & Physique Center, speed development focuses on identifying and improving the qualities that actually create speed.
What Athletes Need To Train To Improve Their 40-Yard Dash
40-yard dash development focuses on the qualities that actually improve speed.
Acceleration
Explosive first-step power and drive phase mechanics.
Max Velocity
Developing top-end speed and sprinting effciency once an athlete reaches full stride.
Sprint Mechanics
Efficient movement patterns that allow athletes to accelerate faster and waste less energy.
Explosive Power
Force production through sprinting, jumping, and athletic movement training.
Reactive Strength
Developing elastic explosiveness and reducing ground contact time.
Strength For Athletes
Weight training designed to support sprint performance, athletic development, and the strength of the joints, tendons, ligaments, and connective tissues involved in explosive movement.
Where Does Your 40-Yard Dash Rank?
These ranges reflect realistic high school football standards.
Boys 40-Yard Dash Standards (Electronic)
Average: 5.2-5.6
Good Varsity: 4.9-5.1
Very Good: 4.7-4.8
Elite High School: 4.5-4.6
Exceptional: 4.4 and faster
A true electronically timed 4.4 is rare at the high school level and usually belongs to exceptional athletes.
NFL Combine 40-Yard Dash Speed Standards
NFL combine testing places a heavy emphasis on acceleration because football is primarily an acceleration sport.
Wide Receivers
Average NFL Prospect: 4.50-4.60
Good: 4.45-4.49
Very Good: 4.40-4.44
Elite: Under 4.40
Running Backs
Average NFL Prospect: 4.50-4.65
Good: 4.45-4.49
Very Good: 4.40-4.44
Elite: Under 4.40
Cornerbacks
Average NFL Prospect: 4.50-4.60
Good: 4.45-4.49
Very Good: 4.40-4.44
Elite: Under 4.40
Safeties
Average NFL Prospect: 4.55-4.70
Good: 4.50-4.54
Very Good: 4.45-4.49
Elite: Under 4.45
Linebackers
Average NFL Prospect: 4.65-4.85
Good: 4.60-4.64
Very Good: 4.50-4.59
Elite: Under 4.50
Quarterbacks
Average NFL Prospect: 4.70-5.00
Good: 4.60-4.69
Very Good: 4.50-4.59
Elite: Under 4.50
Tight Ends
Average NFL Prospect: 4.65-4.85
Good: 4.60-4.64
Very Good: 4.50-4.59
Elite: Under 4.50
Many athletes assume NFL players are running 4.2s and 4.3s across the board. In reality, even professional football players exist across a wide range of speed profiles depending on position, size, and overall skill set.
Just as jumping ability alone does not guarantee basketball success, 40-yard dash performance alone does not guarantee football success.
Speed can open doors and create opportunities. There have been many players like John Ross whose elite speed got them drafted higher than expected. Long-term success, however, still depends heavily on skill development, football IQ, technique, toughness, decision-making, durability, and production.
That is why speed training should not focus only on chasing a testing number. True athletic development also includes acceleration, reactive strength, explosiveness, coordination, force transfer, and the ability to repeatedly produce power under fatigue.
My Performance Background
I competed in NCAA Division II Track & Field at East Stroudsburg University and West Chester University.
I stepped away from the sport for nearly a decade before returning to competition as a Masters Sprinter from 2015 through 2021. During that time, I achieved stronger performances than I did during my college career, including personal bests of:
- 40 Yard Dash: Improved from 5.40 in 2017 to 4.95 in 2018
- 60 Meter Dash: 7.61 (ranked #19 in the United States in 2018 Indoor Season for my age group)
- 100 Meter Dash: Improved from 12.64 in 2016 to 11.57 in 2017
- 200 Meter Dash: Improved from 25.33 in 2016 to 23.78 in 2017
All performances were electronically timed. My experiences with injury, training mistakes, and eventual improvement help shape how I coach athletes today.
Who Benefits From 40-Yard Dash Training?
Athletes preparing for:
- Football combines
- College recruiting camps
- Baseball showcases
- Off-season athletic development
- Speed testing and performance evaluations
Sports include:
- Football
- Baseball
- Basketball
- Soccer
- Track & Field
40-Yard Dash Coach In Abington And Near Philadelphia
My gym, Fitman Performance & Physique Center, is located in Abington, Pennsylvania and serves athletes throughout Montgomery County and nearby areas including:
- Abington
- Jenkintown
- Glenside
- Willow Grove
- Cheltenham
- Upper Moreland
- Hatboro
- Horsham
- Philadelphia
Athletes train here to improve their 40-yard dash, acceleration, speed, and overall athletic performance.
Ready To Work With A 40-Yard Dash Coach In Abington?
Speed is built through discipline, proper coaching, and measurable progress.
If you want to improve your 40-yard dash, acceleration, and overall athleticism, apply below to join the Fitman Speed Development Program in Abington.
Every athlete begins with an assessment to identify strengths, weaknesses, and opportunities for improvement.
Speed is measurable. And progress should be measurable too.
I’ll holla at you soon.
The People’s Trainer,
Fitman