Why 10 and 20-Yard Sprint Times Matter More Than the 40-Yard Dash in Youth Football

Quick handoffs and explosive first steps win games! Running backs must hit the hole fast, and QBs need smooth exchanges to maximize every play

Speed is More Than Just the 40-Yard Dash

When people think about football speed, the 40-yard dash is often the first thing that comes to mind. It’s a standard measurement used in combines and recruiting, but for youth and high school football players, 10 and 20-yard sprint times are far more important. The reality is, football is played in short bursts of explosive speed, not in a straight-line 40-yard sprint. For positions like running backs, linebackers, wide receivers, and defensive backs, acceleration and first-step quickness determine success on the field.

If you're a parent or coach in Haymarket, Gainesville, South Riding, or Manassas, understanding why shorter sprint distances matter and how to train for them can help young athletes become faster, more explosive, and more dominant on game day.

Why the 10-Yard Sprint Time is Critical

The first 10 yards of a sprint tell you more about an athlete’s explosiveness, acceleration, and football speed than the entire 40-yard dash.

1️⃣ First-Step Quickness & Reaction Time

• In football, the first step off the line of scrimmage determines separation—whether it’s a wide receiver getting open or a linebacker closing in on a ball carrier.

• The faster a player can cover the first 10 yards, the more effective they are in explosive, short-burst plays.

  
  

2️⃣ Acceleration Over Top-End Speed

• The majority of plays in youth football last less than 5 seconds, meaning quick acceleration is more valuable than top-end speed.

• If a player explodes off the line faster than their opponent, they gain an instant advantage.

  
  

3️⃣ Measurable Football-Specific Speed

• Many college coaches and recruiters care more about 10-yard split times than the full 40 because it shows an athlete’s ability to get up to game speed fast.

• A fast 10-yard time = explosive player with great burst.

🚀 Ideal 10-Yard Sprint Times for Youth Athletes

• Elite speed: Under 1.6 seconds

• Good speed: 1.6 - 1.8 seconds

• Needs improvement: Over 1.9 seconds

Why the 20-Yard Sprint Time Matters for Football

After the first 10 yards, the next 10-yard segment (10 to 20 yards) is where a player reaches top acceleration speed.

1️⃣ Acceleration Through the Second Phase

• The ability to continue building speed past the first step is key for positions like running backs, receivers, and defensive backs.

• If an athlete reaches full speed faster, they gain separation or close space on an opponent faster.

  
  

2️⃣ Position-Specific Relevance

• Running backs need to hit full acceleration before defenders react.

• Defensive backs need to recover and close on the ball quickly.

• Linebackers need explosive speed in the first 20 yards to chase down plays.

  
  

🚀 Ideal 20-Yard Sprint Times for Youth Athletes

• Elite speed: Under 2.7 seconds

• Good speed: 2.7 - 3.0 seconds

• Needs improvement: Over 3.0 seconds

Speed kills! The first 10 yards of acceleration can be the difference between a big gain and a touchdown. Train for explosive breakaway speed! 🏈💨🔥

How to Train for Faster 10-Yard and 20-Yard Sprint Times for Football

To improve short-burst acceleration, young athletes must train explosive movements, sprint technique, and leg power.

1️⃣ Sprint Mechanics & Starts

Drill: Acceleration Position Sprints

• Start in a low, forward-leaning stance.

• Focus on an explosive first step with powerful arm drive.

• Sprint 10-20 yards at full speed, emphasizing low body position and fast turnover.

Coaching Tip: Keep the head neutral, chest forward, and arms driving aggressively.

2️⃣ Lower Body Power & Explosiveness

Drill: Broad Jumps & High Jumps

• Broad jumps train horizontal explosion, which translates to faster first-step acceleration.

• High jumps develop vertical power, helping with leg drive and sprint takeoff.

• Perform 3-4 sets of 5 jumps.

Coaching Tip: Have players reset after each jump instead of jumping consecutively—this mimics a sprint start.

3️⃣ Resistance Sprint Training

Drill: Sled Sprints or Band-Resisted Starts

• Light sleds or resistance bands help train force application into the ground, which increases acceleration power.

• Perform 4-6 resisted sprints for 10-15 yards, then sprint without resistance immediately after.

Coaching Tip: Keep resistance light—the goal is to increase force production, not slow down the athlete.

4️⃣ Foot Speed & Turnover

Drill: A-Skips & Fast High Knees

• A-Skips improve stride frequency and coordination.

• Fast high knees train quick foot turnover and acceleration.

• Perform 3 sets of 10-15 seconds per drill.

Coaching Tip: Keep foot contact light and fast—the goal is to develop efficient, powerful strides.

Final Thoughts: Focus on the First 20 Yards

For youth and high school football players, 10-yard and 20-yard sprint times are more valuable than the full 40-yard dash. Improving acceleration in the first half of a sprint translates directly to game speed, explosiveness, and on-field dominance.

About Us

Command Football Academy trains youth and high school athletes in Haymarket, Gainesville, South Riding, and Manassas to be faster, more skilled, and smarter on the field. Through elite speed training, position-specific development, and game IQ coaching, we help players build explosiveness, precision, and football intelligence to outwork, outthink, and outperform the competition.

Contact Us: contact@commandfootballacademy.com