Fred Duncan (@Fred__Duncan)

Sprint coordination doesn’t just happen, it’s trained. But most athletes never develop it, because their programs don’t actually account for it. They chase fatigue & add drills with no real direction. Mechanics break down & “speed work” becomes conditioning. ...

Sometimes we act like simple means outdated. Like if it isn’t hooked to a machine or synced to an app, it’s not “modern” training. But go back and watch what built some of the best athletes in the world…single leg jumps, depth drops, broad jumps, classic strength training. ...

Sprint mechanics are dynamic, not static. Joint positions shift based on intent, output, & task demand, not just some idealized shape. This infographic series breaks down how joint angles change across sprint phases, why shapes ≠ force, & where coaches tend to go wrong. ...

Got a bunch of questions after the last post asking…what exactly is GPP? GPP = General Physical Preparation. You use it – After a season ends – With younger athletes – With general population clients – Or anytime you need to re-establish a base ...

Early success doesn’t = long-term success. You see the U10 star, but who's still improving at 20? A lot of pros didn't specialize early. They played multiple sports, developed through unstructured environments, and didn't rush it. ...

Plyometrics help bridge the gap between our strength work and more dynamic outputs. While lifting builds the foundation, plyos facilitate the expression, enhancing the rate at which force is applied and refining your ability to produce and tolerate high speed/high impact ...

Early specialization comes with a cost, one we often don’t see until it’s too late. The major theme from my youth training program ✅ The risks of early specialization ✅ How we’re overloading kids before they’re ready ✅ Why resilience matters just as much as skill ...

After I posted my top single leg lifts for speed, a few people asked what I like for the posterior chain, so here are the three I program most often. Yes, we use all of these bilaterally too. This isn’t about ditching the basics. It’s about layering in single leg options that ...

There’s a lot of confusion around youth training. When should they start? What’s age-appropriate? How do you actually match training to their stage of development? These are questions I’ve been getting since I opened my facility in 2012 and they’re part of why I created ...