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Most people talk about “transfer” without really understanding what it means. Not everything you do in training is supposed to have a direct transfer to top end sprinting or sport performance and that’s fine. A lot of what we do is develop general outputs/capacities with hopes
of it leading to improvements in the skill. We can classify transfer as positive, negative, or neutral, and direct or indirect. A-skips, dribbles, high knees, might not make you faster on their own, but they serve a purpose…they teach rhythm and timing, build coordination,
develop local strength endurance, and even act as extensive plyometrics. The value depends on how you use them and what you expect from them. Throwing out quality drills just because they’re not a perfect match for sprinting misses the point. The goal is to prepare the
athlete, not always replicate the sport. These are the kinds of concepts I go deep on in The Art & Science of Sport Preparation and Speed Kills, from training transfer and exercise selection to dynamic correspondence, sprint programming, resisted sprinting, plyometric
integration, and more. You can get both together inside Project Speed Bundle, my most complete resource on developing speed from the ground up. <a target="_blank" href="https://fredduncantraining.com/product/project-speed-bundle/" color="blue">fredduncantraining.com/product/projec…</a>
This study (Wild et al., 2018) compared elite sprinters and rugby players during their first three steps. Across every group, faster acceleration was linked to one thing…the foot being further behind the center of mass at toe-off. That position gives you a stronger horizontal
