Fred Duncan (@Fred__Duncan)

If we really want to talk about developing athletes, we have to dig deeper into the qualities that make them elite. That’s often a difficult conversation, because some of these things aren’t as easily measurable as a vertical jump, a bench press, a squat, or a broad jump. ...

This follows up on my earlier video about ankle stiffness and where we strike the ground. At its core, sprinting comes down to physics…force vectors, leverages, and how efficiently you can move your center of mass forward. Position and posture determine how effectively you ...

Fatigue doesn’t just slow you down, it changes how you move… If you’re training true max velocity, fatigue is the enemy…you want the highest possible outputs, quality mechanics, and full recovery between reps. Once fatigue creeps in, speed drops, and so does mechanical ...

Saying you got hurt because your hamstrings are “weak” is reductive. Injuries aren’t that simple…they’re complex, multifactorial, and usually come down to timing, recovery, and mechanics. You can have “strong” hamstrings and still get hurt if fatigue changes how you move, ...

Elite sprinters generate more torque through the hips and knees. That’s where the biggest separation happens. Build the engine where it pays off… ✅ sprint intensely ✅ heavy hinges and squats ✅ targeted hamstring work ✅ plyos that train stiffness/reactivity ...

Isometrics are one of the most undervalued tools in training. I use them everywhere, from rehab and tissue remodeling, to motor learning, to performance work. That includes yielding isos (holding against load), overcoming isos (pushing into an immovable object) and pairing ...

Once again, this shows that the best results come when we bring speed up with fitness. You can’t just be fast, you need the fitness to repeat it. You can’t just be fit, you need the speed to raise the ceiling and create a reserve. That balance takes understanding ...

Not every jump trains the same thing. Every variation has a different purpose, force profile and place in the training process, and if you understand that, you can progress them appropriately. Box jumps are your entry point. They emphasize concentric force with minimal ...

As Kenny Powers once said, “the goal of an athlete is not to be the best at exercising.” Keep the main thing, the main thing. Too often coaches forget why athletes train in the first place…it’s to improve their output and expression in the movements that actually matter on ...