Fred Duncan (@Fred__Duncan)

This reel is based on a study comparing quarter, half, and full squat training and their transfer to sprint performance. (Rhea et al., Human Movement, 2016). In that study, quarter squats produced the greatest improvement in 40-yard sprint time, while the full squat group ...

There’s always pushback when speed comes up. People rush to tell you that speed is genetic. Funny thing is, you never hear that same argument when someone is trying to get stronger or build muscle. Every physical quality has a ceiling. Strength does. Muscle does. Power does. ...

Most sprint drills isolate parts of the sprint cycle. A-skips, butt kick, etc Each emphasizes something…posture, knee lift, rhythm, ground contact, but rarely do they start to link multiple pieces together. That’s where the single leg cycle fits in. ...

Overcoming vs Yielding Isometrics - When and Why Overcoming isometrics bias intent, neural drive, and force expression. Yielding isometrics bias position specific strength, tolerance and force maintenance. We often use overcoming ISOs as a warm-up or as a primer/contrast ...

Hard training isn’t the same as good training. A lot of athletes grow up believing that if they’re exhausted, sore, or throwing up, they must be doing something right. And for a while, that belief gets reinforced. But fatigue is cheap. Anyone can create it. What actually ...

Of course there are differences between athletes. Different sports. Different anthropometrics. Different strength and elastic profiles. But if all we ever focus on is what’s different, we miss the similarities The athletes who accelerate well, across sports, often show us the ...

Sprinting is unique. It shows up in almost every sport. Acceleration, max velocity, chasing, separating, reacting. Because of that, a lot of people assume sprinting just “takes care of itself.” But in training, sprinting is still used as a general stimulus. And general ...

Drills get judged like they’re supposed to be the sprint. They’re not. From a motor learning standpoint, drills are constraints. They let you isolate a sensation, exaggerate a position, or bias the system toward one piece of the movement so the nervous system can organize ...

Hill sprints are one of my go to tools for developing acceleration. They regulate intensity/ limit velocity, emphasize projection and posture, and teach athletes how to direct force horizontally without over cueing or over coaching. They’re also slightly more concentric ...