Fred Duncan (@Fred__Duncan)

Resisted sprints are one of my favorite tools for improving horizontal force and early acceleration. You can use sleds, chains, bands, and motorized devices just remember each applies resistance a little differently, so the same load won’t feel the same across tools. ...

Most athletes don’t need more tournaments, more games, or more pressure at a young age. They need more play. This is what Michael Jordan had to say. He just played and played. The skills came later, and that foundation of movement and creativity stuck with him forever. ...

Isometrics aren’t just a rehab tool. They can play a meaningful role in sprint and sport preparation if you know how to use them. ✅ They let you add volume without negatively impacting recovery ✅ They teach positions and control ✅ They improve tendon stiffness and strengthen ...

Most athletes only think of “strength” as what they do under a barbell. But the forces your body encounters in sprinting and jumping are far greater than anything in the weight room. Here’s why - A squat is controlled force against a bar - Sprinting & jumping are collisions ...

Stop waiting for the perfect time, the perfect program, or the perfect setup. You can start building speed today with nothing more than a hill and your own bodyweight. Save this and try it Hill Speed Session Hill Sprints: 2x5x20 yards (slow walk back recovery, 2–3 min between ...

Too many athletes don’t start valuing physical preparation until it’s too late. I’ve worked with athletes who started training with me when they were kids, went on to play long college careers, and some even made it to the pros. What’s always interesting is seeing the ...

Everyone loves to argue about X vs. Y in training or the “best” exercise/cue/rep range – volume of sprints – Dynamic work – Cues – Tempo vs. mile runs vs. no aerobic work – Back squat vs. front squat The truth? None of those debates matter. What matters is the adaptation, ...

Take this structure below and you’ll have the foundation for a complete speed session - Ground-based warm-up - Dynamic flexibility/hip mob - Mach drills - Acceleration and/or max velocity work - Jump or plyometric - Explosive-type work (DE) - Strength work (ME, SE, RE) ...

Want to jump higher? A recent 8 week study on female volleyball players compared strength training alone vs. strength plus drop jumps at different heights (Sotiropoulos et al., 2022). The results were clear • Vertical jump increased +3.6–17.4%, with the biggest gains in ...