Fred Duncan (@Fred__Duncan)

The squat isn’t sprint or sport specific…it’s a general tool. Early in a training cycle, I use it to build broad outputs…force, tissue capacity, and the ability to handle volume. Heavy, full ROM squats fit perfectly here. They give us a base that makes the high intensity ...

People get way too caught up in trying to mimic the sport in the weight room. That’s not the point. One of the major goals of physical preparation is to raise the underlying capacities that support and expand your ability to express skill. Stronger, more powerful, more ...

There’s no perfect sprint start for every athlete. Each one teaches something different, exposes different limitations, and helps you clean up acceleration without over coaching. Half kneeling gives you a strength biased start. Deep hip flexion and poor leverage force the ...

Your hamstrings don’t work the same at 0–10m as they do at max velocity. Early acceleration leans harder on the biceps femoris long head because you’re fighting for hip extension torque with aggressive front side mechanics. Once you’re upright, the job shifts, semitendinosus ...

Most people obsess over things they can’t change…genetics, limb lengths, structure. That’s the easy way out. Fiber composition is modifiable. You won’t completely transform from one type to another, but you can bias and shift your fibers based on how you train. The key is ...

There’s no shortcut to real speed. Sprinting is a skill and skills only improve when the work is intentional, high quality and repeated consistently. That’s the part most people miss. They chase drills, cues, or trends instead of understanding what the skill actually demands. ...

Everyone loves to talk about “strength” or “power,” but this study makes it pretty clear…the real separation between elite and sub elite sprinters is how they apply force. Elites don’t just push harder, they push forward. They orient a higher percentage of their total force ...

Complex problems don’t always need complex solutions… There’s depth to movement, biomechanics, and motor learning, but that doesn’t mean the drills or methods need to look complicated. When it comes to youth training, it starts with fun, engagement, and sustainability. Early ...

When we talk about getting faster, it’s not just one exercise or drill, it’s understanding how to train across the entire load velocity spectrum. You need exposure to everything from max-velocity sprinting to resisted and loaded work. That’s how you develop both the ability to ...