Episode Overview 

The 40-yard dash may be the most talked-about sprint in American sports — and the most misunderstood. 

In this episode of The Fast Lane, Chris Kerr sits down with Dan Fichter and Chris Korfist to break down what truly determines elite 40-yard dash performance, why most “4.4s” aren’t real, and how force, projection, limb velocity, and nervous system readiness dictate speed far more than traditional weight-room metrics. 

This conversation blends biomechanics, applied physics, neurology, and coaching reality, offering a no-nonsense look at what actually transfers to faster sprint times. 

Key Topics Covered 

Why Most Athletes Can’t Run a Real 4.4 

• Why a 24” vertical jump or 11.5s 100m automatically disqualifies a true 4.4 

• The difference between coach-timed, combine-timed, and true electronic times 

• Why elite speed “looks different” the moment you see it 

The Start Is Everything 

• Why horizontal projection matters more than raw strength 

• How poor shin angles act as a brake before the sprint even begins 

• Why “crowding the line” kills acceleration 

• Ideal first-step projection distance  

Force, Power & Body Weight Explained (Simply) 

• Force per body weight as the real limiter of acceleration 

• Why elite starters cluster around ~8 N/kg 

• How watts per kilogram explain why lighter athletes separate later 

Neurology, Falling & Speed Permission 

• Speed as a permission granted by the brain 

• Why falling is a trainable skill 

• How vestibular input, tendon stiffness, and threat perception affect sprinting 

• Why kids who fell more growing up often end up faster 

Foot, Ankle & Heel Mechanics 

• Why plantarflexion is non-negotiable for acceleration 

• What a “floating heel” tells you instantly 

• How foot stiffness influences shin angles and projection 

• Why weak feet sabotage otherwise strong athletes 

Weight Room Reality Check 

• Why squats and power cleans don’t guarantee speed 

• When more force actually makes athletes slower 

• Why positioning > load 

• How bodyweight manipulation changes force-velocity profiles 

Technology & Measurement 

• How the 1080 Sprint changes how coaches understand speed 

• Why time splits reveal more than full 40s 

• Fly-10 and Fly-20 benchmarks that actually matter 

• Why video + timing beats guesswork 

Episode Timeline Highlights 

• 0:00–10:00 – Quick-style reps, rebounds, and extreme isometrics 

• 10:00–25:00 – The myth of the 4.4 & combine timing realities 

• 25:00–40:00 – Force, projection, and limb velocity explained 

• 40:00–55:00 – Neurology, falling, and vestibular training 

• 55:00–70:00 – Indoor training solutions & first-step development 

Key Coaching Takeaways 

• The 40-yard dash is won before the first foot hits the ground 

• Projection without limb speed creates early braking 

• Athletes don’t need more force — they need better force application 

• Speed training without neurology is incomplete 

• If your athlete can’t fall safely, they can’t accelerate aggressively