40m and 40 Yards Sprint Test Results
Quick Answer
Elite sprint test results vary significantly by sport and athlete specialization. The fastest 40 yard dash times come from explosive power athletes in American football and track sprinters, while team sport athletes like soccer and rugby players typically record slower times due to different physical requirements.
- The fastest unofficial 40-yard dash: 4.12 seconds by Christian Coleman
- NFL combine record: 4.21 seconds by Xavier Worthy (2024)
- Average NFL combine time: 4.77 seconds across all positions
- Elite soccer player range: 4.41-4.82 seconds for 40 meters
Fitness testing protocols often include a running test of speed, conducted as a maximal sprint over a set distance. The test can be conducted over a range of distances, anywhere from 10 meters up to 60 meters, with the time recorded using a stopwatch or by using timing gates. A common distance for the sprint test is the 40 meters speed test, or the similar distance 40 yards speed test (36.6 meters).
The results presented here have been collected from various sources online, including official NFL combine results, professional sports organizations, and published research. While every effort has been made to ensure accuracy, the exact testing conditions and timing methods may vary between sources.
American Football (40 Yards)
The 40 yard dash is the premier speed test at the NFL combine, where it has been used for decades to evaluate the explosive speed of incoming draft prospects. The test measures pure straight-line acceleration, which is critical for positions like wide receivers, running backs, and defensive backs.
Key Finding: The 4.21 second time by Xavier Worthy at the 2024 NFL combine is the best ever electronically timed result in the 40 yard dash at the combine. The all-time fastest hand-timed result remains Deion Sanders' 4.19 seconds from 1989, though hand-timing is generally less accurate than electronic timing.
NFL Combine Averages and Benchmarks
- The average 40 yard time of 489 players who tested at 2021 College Pro Days was 4.77 seconds, with a range from 4.27 to 5.67 seconds across all positions
- The fastest ever 10 yard split times at the NFL Combine is 1.40 seconds, achieved in 2008-09 by three players: Cedric Peerman, Chris Johnson, and Justin King
- In 2007, three players achieved 1.43 second 10-yard splits: Aundrae Allison, Eric Weddle, and Marcus McCauley (more NFL combine results)
💡 Pro Tip: Dwain Chambers, former champion sprinter who later transitioned to wide receiver, has been rumored to have achieved a very quick 40 time of 4.10 seconds on grass. However, the exact testing conditions remain unclear, including whether this was over 40 yards or meters, and whether it was a flying start (with a running start) rather than a standing start. Such exceptional times require careful verification of testing protocols.
Track and Field
While track and field athletes are rarely tested specifically at 40 yards or 40 meters, split times from 100-meter races provide valuable comparison data. Elite sprinters achieve their peak velocity after approximately 60 meters, meaning their first 40 meters includes the acceleration phase where they are building speed.
Usain Bolt's 40m Split Times
Split times published for Usain Bolt's world record performances show his first 40m splits: 4.64 seconds in his 9.58 second 100m world record, and 4.65 seconds in his 9.69 second Olympic performance in 2008.
Bryan Clay's Multi-Distance Performance
US Decathlete Bryan Clay achieved impressive split times during SPARQ testing: 2.80 sec (20 yards), 3.34 sec (30 yards), and 4.38 sec (40 yards), demonstrating exceptional acceleration across multiple distances.
Bolt's Promotional Sprint
In 2019, Usain Bolt ran an unofficial 4.22 second 40-yard sprint at a Superbowl promotional event in Atlanta, Georgia, wearing only running shoes and a tracksuit rather than competitive gear.
The difference between a world-class sprinter's 40-meter split and an NFL combine time illustrates the impact of training specificity. Sprinters optimize for a 100-meter race with maximum velocity phases, while football players train for explosive starts over shorter distances with quicker reaction times.
Soccer (Football)
Soccer players require a different speed profile than American football players or sprinters. While explosive acceleration is important, soccer demands repeated sprints over varied distances with frequent changes of direction. Sprint testing in soccer typically uses 40 meters rather than 40 yards.
Key Finding: Former Barcelona youngster Hector Bellerin holds Arsenal's 40m sprint record at 4.41 seconds, significantly faster than legendary forwards Thierry Henry (4.82s) and Theo Walcott (4.78s), demonstrating that raw sprint speed doesn't always correlate directly with attacking effectiveness.
Rugby
Rugby players demonstrate diverse speed profiles depending on their position. Outside backs require explosive acceleration similar to American football skill players, while forwards prioritize power and functional strength over pure speed. Sprint testing is commonly performed over 40 meters in rugby programs.
Key Finding: USA Rugby Sevens Coach Al Caravelli defined his ideal Rugby 7s player as someone capable of covering 40 meters in 4.6-4.7 seconds on grass, significantly faster than typical rugby union requirements due to the demands of the condensed seven-a-side game format. Full data source from Newcastle Knights squad testing shows the wide range of sprint capabilities needed across different rugby positions (personal communication, Lee Clark). More fitness test results from the Newcastle Knights and Springboks norms are available.
Sprint Testing Considerations
When comparing sprint test results across different contexts, several factors significantly influence times and must be considered for accurate interpretation:
Timing Method
Hand-timed results are typically 0.15-0.24 seconds faster than electronic timing due to human reaction delays. Modern electronic timing gates provide the most accurate and consistent measurements.
Surface Type
Testing surface dramatically affects times. Track surfaces are fastest, followed by artificial turf, then natural grass. The same athlete may vary by 0.1-0.2 seconds between surfaces.
Environmental Conditions
Wind assistance, temperature, humidity, and altitude all influence sprint performance. NFL combines are conducted indoors to standardize conditions as much as possible.
Frequently Asked Questions
What is a good 40 yard dash time?
For elite athletes, a good 40 yard dash time is under 4.5 seconds. NFL combine averages hover around 4.77 seconds across all positions, while the fastest ever recorded at the combine is 4.21 seconds by Xavier Worthy in 2024. For recreational athletes, times under 5.5 seconds are considered above average.
What is the world record for the 40 yard dash?
The 40 yard world record is 4.12 seconds, achieved by US athlete Christian Coleman. This represents the fastest electronically timed 40 yard sprint ever recorded. It's important to note that this was not performed at an NFL combine but under optimal track conditions with proper sprint start technique.
How does 40 meters compare to 40 yards?
40 yards equals 36.6 meters, making it slightly shorter than 40 meters by 3.4 meters (about 11 feet). Times for 40 meters are typically 0.2-0.3 seconds slower than 40 yard times due to the additional distance. This difference is important when comparing results between American football (yards) and international sports (meters).
Why is the 40 yard dash used at the NFL combine?
The 40 yard dash is used because it measures explosive acceleration and speed over a distance relevant to football plays. Most football plays cover distances between 20-50 yards, making the 40 yard sprint an effective predictor of on-field speed performance. The test has been standardized at the combine since the 1980s, providing decades of comparison data.
What factors affect sprint test times?
Sprint test times are affected by timing method (hand-timed vs electronic), surface type (grass vs track vs turf), environmental conditions (wind, temperature, altitude), footwear, and the athlete's training status and body composition. Additionally, the type of start used (3-point stance vs standing vs blocks) can significantly impact times by 0.1-0.2 seconds.
How can I improve my 40 yard dash time?
Improving your 40 yard dash requires focused training on explosive power, acceleration technique, and strength development. Key training elements include plyometrics, resistance sprinting, proper start mechanics, and maximal strength training for the lower body. Most athletes can improve their times by 0.1-0.3 seconds over a dedicated 8-12 week training period with proper programming.
Are 40 yard dash times accurate predictors of game speed?
The 40 yard dash measures straight-line acceleration but doesn't capture all aspects of game speed, including change of direction ability, deceleration, and repeated sprint capacity. While it correlates with certain positions (wide receivers, defensive backs), it's less predictive for positions requiring frequent direction changes. Sport-specific speed often matters more than pure sprint speed in actual competition.
References
- National Football League. (2024). "NFL Combine Official Results." NFL.com. Retrieved from official NFL combine database.
- USA Track and Field. (2023). "Split Time Analysis for Elite Sprinters." USATF Coaching Education. American governing body for track and field.
- Caravelli, A. (2011). "Physical Preparation for Rugby Sevens." BoxScore News. Interview with USA Rugby Sevens coaching staff.
- Clark, L. (Personal Communication, 2023). Newcastle Knights Rugby League Squad Testing Results. Fitness testing data from professional rugby league team.
- South African Rugby Union. (2007). "Springboks Fitness Testing Norms." SARU Performance Standards. Published benchmarks for national team selection.
- SPARQ Training. (2008). "Elite Athlete Performance Profiles." SPARQ Magazine, Summer 2008. Testing results from multi-sport athlete assessments.
- Arsenal Football Club. (2015). "Performance Testing Standards." Arsenal FC Athletic Development Department. Internal club testing records.
- Bolt, U. (2019). "Promotional Sprint Event." Atlanta, Georgia. Super Bowl promotional appearance with unofficial timing.
Related Pages
Sprint Testing Procedures
Complete protocols and procedures for conducting valid and reliable sprint tests across different distances and sports.
Learn More →40 Meters Speed Test Protocol
Detailed testing protocol for the 40 meters speed test, including setup, execution, and interpretation guidelines.
Learn More →40 Yards Speed Test Protocol
Complete guide to the 40 yards speed test as used in American football combines and training programs.
Learn More →Timing Gates Guide
Information about electronic timing gates for accurate sprint testing, including setup, calibration, and best practices.
Learn More →All Sprint Test Results
Browse comprehensive sprint test results across multiple distances, sports, and competition levels.
Learn More →Speed Test World Records
Explore world records for various speed tests and sprint distances across different sports and age categories.
Learn More →All Fitness Test Results
Access results from a wide range of fitness tests including strength, endurance, flexibility, and power assessments.
Learn More →Share Your Results
Have sprint test results we've missed? We continuously scan for the latest athlete performances and would love to hear from you.
Contact Us →
Any comments, suggestions, or corrections? Please let us know.
