How to Run a Sub-7-Second 60-Yard Dash
How to Run a Sub-7-Second 60-Yard Dash
For all of our position players out there trying to make it to the next level, we all know that running a good 60-yard dash is a great way to turn some heads and get the attention of scouts.
Whether the 60-yard dash is the best metric for determining how well your speed will transfer to your sport is a different conversation. The fact is, it is a metric that is heavily looked at, and it can play a major role in whether you get an offer from the college you want to attend.
So, how do you run the time you want?
One of the best ways to approach the 60-yard dash is to break it down into smaller components. Below are some benchmarks to shoot for when using a laser timer that can help set you up for a sub-7-second 60.
Start With Your Top-End Speed
First, in order to run a 6.9-second 60-yard dash, your average speed needs to be approximately 17.7 MPH, or roughly 26 feet per second.
If you can’t exceed that speed during your top-end sprinting, you’re going to have a very difficult time running a sub-7-second 60. Your acceleration can be great, but at some point, you have to be able to reach a high enough top-end speed to cover the entire 60 yards in the required amount of time.
Look at Your 10-, 20-, and 30-Yard Splits
Next, look at your shorter sprint times. If you can’t hit approximately the following numbers with a laser timer, it will be difficult to run a sub-7-second 60:
10-yard sprint: Under 1.6 seconds
20-yard sprint: Under 2.7 seconds
30-yard sprint: Under 3.8 seconds
Flying 10-yard sprint: Under 1.1 seconds
Ideal flying 10: 1.05 seconds or faster
Understand that the better your acceleration is, it leaves more room for error with your top end speed, and the better your top end speed is it will make up for lack of acceleration. Elite acceleration is 1.35 second 10 yard sprint or lower and elite top end speed is 10 yard every 1 second (20 MPH). Remember the fastest guys in the MLB are hitting 30 feet per second at their top end speed at least.
If you’re using a stopwatch rather than a laser timer, subtract approximately 0.2 seconds from these benchmarks. A stopwatch will generally produce a faster time because of human reaction time compared to a laser timer.
These aren’t perfect benchmarks, and there are always exceptions. You can absolutely run a sub-7-second 60 while having slower times than the numbers listed above. However, if your acceleration isn’t quite as fast, you’ll need a higher top-end speed to make up the difference.
The 3 Components of the 60-Yard Dash
When training for the 60, there are three major components we want to address:
1. Acceleration
The first 20 yards
Acceleration is your ability to go from a stationary position to high speed as quickly as possible.
2. Top-End Speed
Primarily after 20 yards
Once you’ve accelerated, you need to reach a high enough top speed to cover the remaining distance efficiently. This is primarily the last 30 yards but top end speed will start to begin around the 20 yard mark.
3. Speed Capacity
Your ability to maintain speed
Some athletes can reach an excellent top-end speed but aren’t able to maintain that speed throughout the second half of the 60.
If you lack any one of these three components, it can prevent you from hitting the time you’re capable of running.
With that said, here are some of the drills we use to develop each component.
Drills for Acceleration
1. Sled Push Sprints
Use a sled to develop horizontal force and acceleration.
2. Sled-Resisted Sprints
3. Hill Sprints
Hill sprints are another great way to challenge acceleration mechanics while providing resistance through the sprint.
4. Push-Up-to-Sprints
Start in the bottom of a push-up position with your chest on the floor. When you’re ready, get up and sprint 10–20 yards as fast as possible.
The goal of this drill is to start from a low position and learn to stay low during the first 10 yards of acceleration.
5. Heavy Sled Pushes
Drills for Top-End Speed
1. Car Chase Sprints
Try to run alongside a car for as long as you can while the car is traveling approximately 20 MPH.
The goal is to expose the athlete to a higher running speed and encourage them to maintain that speed.
2. Flying 10s and 20s
Start with a jog and gradually build your speed over 20–30 yards. Once you’ve built up enough speed, finish with a 10- or 20-yard all-out sprint.
The goal is to enter the sprint already moving quickly so you can focus on maximum velocity rather than acceleration.
3. Flying Tempo Runs
Start with a run at approximately 60–70% of your maximum speed. Have someone blow a whistle or yell “Go!”
Immediately accelerate to approximately 100% speed for 4–7 seconds.
Allow for full recovery between sets. Take approximately 3–5 minutes of rest before repeating.
Capacity Training
1. Forward Sled Drag Power Walks
Walk as fast as possible for 10–20 seconds while maintaining an upright torso. Rest for 30 seconds then repeat. You can do this until you can no longer hit the same distance during the 10-20 seconds. Try to hit more sets each time you do this.
Suggested load: 25–90 pounds, depending on the athlete.
The goal is to develop the ability to produce force repeatedly while maintaining good posture and mechanics.
2. Tempo Runs
Start with a jog and then accelerate into a fast run for 10–15 seconds.
Rest for 60 seconds and repeat.
This is similar to the tempo runs used for top-end speed, but the goal here is to maintain a high level of speed for a longer period of time.
The 60-second rest period won’t allow for complete recovery. That’s intentional.
You’re training your ability to continue producing high levels of force and speed while under fatigue.
3. Oscillatory Lifts
Perform quick, partial-range repetitions as fast as possible for approximately 7 seconds.
Ideally, use bands to help accelerate the eccentric portion of the movement.
The goal is to improve your ability to contract and relax quickly while sustaining that cycle for approximately 7 seconds.
Here’s an example using a split-squat variation, but this concept can also be applied to other exercises, including deadlift and squat variations:
Start-Up Cues
The start of your 60 can make a huge difference. Here are some of the cues we use with our athletes.
1. Start From the Side
Start low and stay low during the first 10 yards.
2. Minimize Unnecessary Movement
Avoid making unnecessary movements before you start.
With a laser timer, extra movement can trigger the laser before you actually begin your sprint, which can negatively affect your recorded time.
Lock in your starting position and eliminate wasted movement.
Once you’re in position, your first movement should be your first step.
3. Get as Close to a Two-Point Stance as You’re Allowed
When setting up, try to get your starting position as close to a two-point stance as the testing rules will allow.
Ideally, have your hips turned in the direction you’re going to sprint.
4. Make Your First Two Steps Big
Your first two steps should be aggressive and powerful.
You want to cover ground while continuing to build momentum.
5. Keep Your Head Down During Acceleration
During the first 10 yards, keep your head down.
If someone is standing in front of you, they shouldn’t be able to see your eyes.
Once you pass approximately 10 yards, you can gradually begin bringing your head up.
By the time you reach 20 yards, your head should be up, you’re looking straight ahead, and your torso should be much more upright.
This is where you should be transitioning into top-end speed.
6. Pump Your Arms
Your arms tell your legs what to do.
Don’t overthink your legs. When athletes start consciously thinking about every movement their legs are making, they can often disrupt their sprint mechanics.
Instead, focus on clean, aggressive arm action.
The faster and more efficiently your arms move, the more efficiently your legs can cycle underneath you.
Always remember: the arms tell the legs what to do.
Putting It All Together
If you want to run a sub-7-second 60-yard dash, don’t just focus on running the 60 over and over again.
Break it down.
Work on your acceleration, so you can get up to speed quickly.
Develop your top-end speed, so you can reach a high enough velocity to run the time you want.
Then develop your speed capacity, so you can maintain that speed through the second half of the 60.
Finally, clean up your starting mechanics and sprint technique so you aren’t giving away time through unnecessary movement.
A fast 60 isn’t built from one drill or one workout.
It’s the result of developing each individual piece and then putting all of those pieces together.
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