Fred Duncan (@Fred__Duncan)

My 3 favorite jumps with a vertical emphasis. In a precious reel I covered my favorite plyometrics for speed, which were mainly horizontal in nature. A few people asked for vertical emphasis jumps, so these are my most frequently used. Loaded jumps… ...

It’s easy to get caught up in binaries like lifting vs. sprinting, but that’s a limited view of human performance. The reality is, athletic development isn’t a game of either/or. It’s a process of layering & integrating various biomotor abilities over time. ...

Relaxation for speed Most athletes try to sprint harder. The best sprinters know how to run relaxed. Sprinting is a violent, high-output movement, but it’s also rhythmic and controlled. It’s fluid. And that’s where most athletes fall short. ...

Med ball throws allow us to train explosive hip and knee extension, coordinate full-body sequences, and introduce movement variability without losing intent. They’re one of the most versatile and underutilized tools in athletic development. ✅ High-force, high-velocity ...

Early specialization might look like a shortcut, but long-term development usually wins over time. Often what youth athletes need isn't more private lessons or year-round pressure... They need a wide foundation. Movement quality. Coordination. Play. ...

Use these drills to warm-up for your sprint training. These power speed drills aren’t designed to exactly mimic sprinting, they’re used to reinforce the patterns and positional awareness that underpin it. ...

MEDIA...

The hierarchy of training it's - Coach - Athlete relationship - Structure of Training - Exercise Selection Training is not about throwing shit at the wall & seeing what sticks. It's about careful & purposeful sequencing of means to ensure sustained & continued progress. ...

Often it’s the simplest means which yield the most meaningful results. Dwain Chambers ran 9.97 in the 100m and 6.42 in the 60m and when you look at his training, it’s a great representation of sound principles applied appropriately. ...