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Fred Duncan

@Fred__Duncan

This is a summary from a section in my upcoming speed development e-book, which also includes a full training program. “Stiffness” is one of the most common terms in performance training and one of the most misunderstood. It gets thrown around without much context, and

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Fred Duncan

@Fred__Duncan

that’s where the confusion starts. In sprinting, we often talk about ankle and knee stiffness because those joints need to briefly yield, attenuate/produce force and rebound rapidly. But the question I get a lot is, does this apply beyond sprinting? Yes, stiffness

Fred Duncan

@Fred__Duncan

matters in change of direction, lateral movement, and most field-based actions. •In a hard cut, ankle stiffness helps control foot placement and avoid collapse through the arch •Knee stiffness helps maintain alignment and tolerate eccentric load •Without it,

Fred Duncan

@Fred__Duncan

athletes lose time and stability in the transition from deceleration to reacceleration Of course, stiffness without timing or rhythm doesn’t help much. This is where understanding the type of stiffness you’re training and the means you’re using really matters.

Fred Duncan

@Fred__Duncan

•Plyometrics → improve muscle stiffness •Heavy strength work and isometrics → improve tendon stiffness •Joint stiffness is developed through control, positioning, and co-contractions Good programming doesn’t chase one adaptation, it targets the ones that actually

Fred Duncan

@Fred__Duncan

support the athlete’s movement and goals. That means addressing all of it. I offer custom remote coaching for athletes worldwide My preset speed programs, beginner, advanced, and youth, are all on sale as I wrap up my new sprint system <a target="_blank" href="https://fredduncantraining.com" color="blue">fredduncantraining.com</a>