What 40-yard dash time should a youth soccer player aim for?

Context matters by age and gender. For a U16–U18 male looking at D1 college soccer, targeting sub-4.9s is a strong benchmark; sub-4.7s places you in the top tier. For U16–U18 females, sub-5.4s is competitive; sub-5.1s is elite at that level. For players 2+ years from college, focusing on mechanics and the training process matters more than the specific number.

How long does it take to improve your 40-yard dash time in soccer?

With targeted training, most youth athletes see 0.1–0.2s improvement within 6 weeks (primarily from mechanics changes) and 0.2–0.4s total improvement over a 12–16 week dedicated block. Larger improvements are possible but require longer blocks and consistent progressive training. Mechanics coaching tends to produce the fastest initial gains; physical development (strength, plyometrics) compounds over longer periods.

Can soccer speed be improved at any age?

Yes. Speed is trainable throughout a career — the 'speed window' (ages 10–14) is the most efficient time, but meaningful speed improvements are achievable well into the twenties with the right training. Coaches who say 'speed can't be taught' are wrong — they're usually confusing genetic ceiling (which is real and fixed) with current speed (which is far from the ceiling for most youth athletes).

How to Run a 4.7 40-Yard Dash: A 12-Week Youth Soccer Speed Plan

Most youth soccer players never get faster because they never train specifically for speed. They condition. They train fitness. But conditioning is not speed training — and the difference matters enormously.

This plan is built around a simple concept: to get faster, you need to practice moving fast. It phases the training from mechanics (weeks 1–3), through acceleration work (weeks 4–7), into maximum velocity work (weeks 8–12). The gym component runs throughout.

Expected Results

Weeks 1–3 (mechanics)

0.1–0.2s faster

Form changes alone — no fitness required

Weeks 4–7 (acceleration)

+0.1–0.15s

Resisted sprints and plyometrics

Weeks 8–12 (velocity)

+0.1s

Max velocity and full 40-yard practice

Individual results vary. Players starting with poor mechanics see the largest initial gains. Players who are already technically proficient see smaller mechanics gains but larger physical gains in phases 2–3.

The Rules of Speed Training

Every sprint must be maximal effort — speed training is not conditioning. If you're tired, rest more, don't reduce intensity.
Full recovery between sprints. 2–3 minutes minimum for short sprints; more for longer runs. Walking back is rest.
Film your acceleration position at least once in Phase 1. Seeing your own mechanics is worth 2 weeks of coaching.
Do speed work FIRST in a session, before strength or conditioning. Fatigued sprints train the wrong pattern.
Rest 48 hours between speed sessions. Adaptation happens in recovery.

Phase 1 — Mechanics (Weeks 1–3)

3 sessions/week, 30 minutes

Warm-up (8 min): Leg swings, hip circles, A-march, B-march, high knees

Wall drills (10 min): Wall march × 3 × 10s each leg, wall drive × 3 × 5 each leg

A-skips + B-skips (8 min): 4 × 20m A-skip, 4 × 20m B-skip — focus on high knee and dorsiflexed foot

Falling starts (4 min): Lean forward from ankles, fall into acceleration. 5 × 15m.

Phase 2 — Acceleration (Weeks 4–7)

3 sessions/week, 40 minutes

Sprint mechanics warm-up (10 min): Phase 1 routine, accelerated pace

Resisted sprints (15 min): Sled drag (10–15% bodyweight) or resistance band: 6 × 20m. Full rest between each.

Flying 10s (10 min): Build-up 20m, maximum effort 10m, decelerate. 6 reps. Timer the 10m section.

Plyometrics (5 min): 3 × 5 broad jumps — maximum distance, soft landing

Phase 3 — Maximum Velocity (Weeks 8–12)

3 sessions/week, 45 minutes

Full warm-up + skips (15 min): Phase 2 mechanics routine

40-yard dash practice runs (15 min): 6 × 40 yards from a static start. Full 3-minute rest. Film if possible.

Wicket runs (8 min): Wickets set at stride length for max velocity. 4 × 40m.

Lower body plyometrics (7 min): Hurdle hops × 3 × 6, single-leg bounds × 3 × 8 each

Gym Work (Throughout, 2×/week)

2 sessions/week, 40 minutes

Trap-bar jump: 4 × 3, maximum intent

Bulgarian split squat: 3 × 8 each

Nordic curl: 3 × 5 (or protocol level from the progression)

Single-leg RDL: 3 × 8 each

Broad jumps: 3 × 5, maximum distance

Test Day Protocol

Test yourself before week 1 and after week 12. For accurate results:

Don't train in the 48 hours before your test
Full warm-up: 15 minutes of the Phase 1 mechanics routine before testing
Take 3 attempts with full rest between each (best of 3)
Start from a static position (standing two-point start)
Same surface each time (ideally a dry grass or turf field)
Have someone else time you from movement, not a start signal

Document both your time and your mechanics (film from the side and from behind). The film is worth as much as the clock — you'll see exactly what changed between month 1 and month 3. That visual feedback is what keeps the training honest.