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Fred Duncan

@Fred__Duncan • 15,307 subscribers

Speed Coach | 716 Gym Owner | Published Author NFL · NHL · NCAA · EPL · Sprint mechanics, strength & programming Speed Kills — full system, link below ⬇️

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In this 8 week study, athletes sprinted uphill 2x per week on a 6% grade. The uphill group improved 30m sprint time by 0.10s and showed more improvement than the flat group. But the reason I like hill sprints isn’t only because they can help athletes get faster… I like

In this 8 week study, athletes sprinted uphill 2x per week on a 6% grade. The uphill group improved 30m sprint time by 0.10s and showed more improvement than the flat group. But the reason I like hill sprints isn’t only because they can help athletes get faster… I like

127,330 Aufrufe

Your arms don’t stay locked at 90° while you sprint. That cue has survived for years because it’s simple and easy to say, not because it reflects how sprinting actually works. If you watch elite sprinters in real time or slow motion, you’ll see the same thing over and over…

Your arms don’t stay locked at 90° while you sprint. That cue has survived for years because it’s simple and easy to say, not because it reflects how sprinting actually works. If you watch elite sprinters in real time or slow motion, you’ll see the same thing over and over…

120,515 Aufrufe

One thing coaches look at during sprint video is the space between the knees at touchdown. Not because that image alone determines speed, but because it can tell you something about leg recovery mechanics. A bigger gap often means the switch is happening later. A smaller

One thing coaches look at during sprint video is the space between the knees at touchdown. Not because that image alone determines speed, but because it can tell you something about leg recovery mechanics. A bigger gap often means the switch is happening later. A smaller

63,176 Aufrufe

Best drills to improve sprint starts

Best drills to improve sprint starts

80,324 Aufrufe

Videos

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This study looked at muscle biopsies from Werner Gunthor, his untrained brother, and another world class shot putter. The other shot putter had about 67% type II fibers, Gunthor’s brother had about 24% and Werner had around 40% type II by fiber count. The more interesting

This study looked at muscle biopsies from Werner Gunthor, his untrained brother, and another world class shot putter. The other shot putter had about 67% type II fibers, Gunthor’s brother had about 24% and Werner had around 40% type II by fiber count. The more interesting

255,824 Aufrufe • vor 28 Tagen

Two athletes sprinting, two different movement solutions. The goal isn’t to copy a track sprinter frame by frame. It’s to understand the principles behind why the fastest runners hit the ground closer to their hips, get off the ground quicker, and organize the pelvis and leg

Two athletes sprinting, two different movement solutions. The goal isn’t to copy a track sprinter frame by frame. It’s to understand the principles behind why the fastest runners hit the ground closer to their hips, get off the ground quicker, and organize the pelvis and leg

1,357,778 Aufrufe • vor 5 Monaten

You don’t need to toe drag. Most young athletes try to toe drag because they’ve seen it in some elite sprinters and assume it’s the cause of speed. That’s the first mistake. Actively dragging the toe doesn’t help you accelerate. Creating friction against the ground outside

You don’t need to toe drag. Most young athletes try to toe drag because they’ve seen it in some elite sprinters and assume it’s the cause of speed. That’s the first mistake. Actively dragging the toe doesn’t help you accelerate. Creating friction against the ground outside

1,380,728 Aufrufe • vor 6 Monaten

Maurice Greene ran 6.39 in the 60m and 9.79 in the 100m. At the time, he was one of the fastest humans to ever live. His training wasn’t anything crazy. It was structured, repeatable and executed with intent. Here’s what it looked like Upper body (Tuesday / Thursday) – Bench

Maurice Greene ran 6.39 in the 60m and 9.79 in the 100m. At the time, he was one of the fastest humans to ever live. His training wasn’t anything crazy. It was structured, repeatable and executed with intent. Here’s what it looked like Upper body (Tuesday / Thursday) – Bench

736,374 Aufrufe • vor 5 Monaten

They used to find the fastest man in the NFL by actually racing. No debates or hypotheticals. And even with no force plates, no resisted devices, etc. they had legit speed. Bring this back!!

They used to find the fastest man in the NFL by actually racing. No debates or hypotheticals. And even with no force plates, no resisted devices, etc. they had legit speed. Bring this back!!

318,091 Aufrufe • vor 3 Monaten

The problem isn’t that we don’t know what works. It’s that too many programs still avoid it… This is Ajax training in the 90s. Drills into sprints. Bounding. Resisted runs. Stair jumps. Strength work. Agility. No gimmicks, they were training off principles that still hold

The problem isn’t that we don’t know what works. It’s that too many programs still avoid it… This is Ajax training in the 90s. Drills into sprints. Bounding. Resisted runs. Stair jumps. Strength work. Agility. No gimmicks, they were training off principles that still hold

613,686 Aufrufe • vor 6 Monaten

Mechanics matter.

Mechanics matter.

948,988 Aufrufe • vor 1 Jahr

Plyometrics aren’t just for jump height or sprint speed… In this study on 5-km runners, all groups completed the same weekly running volume. The difference was what supplemented that running. - Running only → minimal improvement - Running + squat jumps → large improvement

Plyometrics aren’t just for jump height or sprint speed… In this study on 5-km runners, all groups completed the same weekly running volume. The difference was what supplemented that running. - Running only → minimal improvement - Running + squat jumps → large improvement

339,921 Aufrufe • vor 6 Monaten

Olympic sprint and jump coaches were surveyed on the plyometrics they use most with their athletes (Loturco et al). These four kept showing up. The main reason? SPEED development. Each one fits a different contact time, a different mechanical demand, and a different part of

Olympic sprint and jump coaches were surveyed on the plyometrics they use most with their athletes (Loturco et al). These four kept showing up. The main reason? SPEED development. Each one fits a different contact time, a different mechanical demand, and a different part of

131,266 Aufrufe • vor 3 Monaten

Michael Beasley said something every parent and coach should probably hear. There have only been roughly 5,000 players in NBA history, and the modern draft is only 60 picks. Even getting drafted doesn’t guarantee a career. So yes, train hard, compete, try to win... But

Michael Beasley said something every parent and coach should probably hear. There have only been roughly 5,000 players in NBA history, and the modern draft is only 60 picks. Even getting drafted doesn’t guarantee a career. So yes, train hard, compete, try to win... But

102,284 Aufrufe • vor 2 Monaten

I made this video last year, and it’s worth a reshare as it’s still relevant today. As college athletes start coming home for break, we keep seeing the same issues. Speed and acceleration are either missing, underdosed, or treated like an accessory. Not enough exposure to

I made this video last year, and it’s worth a reshare as it’s still relevant today. As college athletes start coming home for break, we keep seeing the same issues. Speed and acceleration are either missing, underdosed, or treated like an accessory. Not enough exposure to

222,730 Aufrufe • vor 7 Monaten

Femke Bol - Valuing Max Speed & Strength Even As A 400m Competitor!

Femke Bol - Valuing Max Speed & Strength Even As A 400m Competitor!

515,509 Aufrufe • vor 1 Jahr

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

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

145,717 Aufrufe • vor 6 Monaten

You don't need a gym or equipment to perform effective plyometrics for speed training. I write workouts for my athletes to complete at the track or outside all of the time.

You don't need a gym or equipment to perform effective plyometrics for speed training. I write workouts for my athletes to complete at the track or outside all of the time.

305,170 Aufrufe • vor 1 Jahr

In a study of elite US 100m sprinters, step length was the single strongest predictor of maximum velocity, accounting for nearly 45% of the variability in males and 40% in females. Contact time wasn’t significantly correlated with velocity at all. Bolt is a great example.

In a study of elite US 100m sprinters, step length was the single strongest predictor of maximum velocity, accounting for nearly 45% of the variability in males and 40% in females. Contact time wasn’t significantly correlated with velocity at all. Bolt is a great example.

73,227 Aufrufe • vor 3 Monaten

3 Sprint Myths That Won’t Die 1️⃣ “You run on your toes.” You don’t. Sprinters strike through the ball of the foot with a dorsiflexed, pre activated ankle that’s ready to handle force. The heel drops slightly to load the Achilles for elastic recoil… it’s a reflexive,

3 Sprint Myths That Won’t Die 1️⃣ “You run on your toes.” You don’t. Sprinters strike through the ball of the foot with a dorsiflexed, pre activated ankle that’s ready to handle force. The heel drops slightly to load the Achilles for elastic recoil… it’s a reflexive,

145,633 Aufrufe • vor 7 Monaten

Many don’t think much about the soleus when they talk about speed, but we probably should. In acceleration, estimates have put soleus force around 8.4-10.7 x bodyweight. At max v, it’s still around 7.3xBW. So the calf complex is under serious load in sprinting. And it’s

Many don’t think much about the soleus when they talk about speed, but we probably should. In acceleration, estimates have put soleus force around 8.4-10.7 x bodyweight. At max v, it’s still around 7.3xBW. So the calf complex is under serious load in sprinting. And it’s

51,569 Aufrufe • vor 3 Monaten

A lot of conversations around stiffness miss the point because they treat it like one quality. Tendon stiffness and muscle stiffness adapt to different stimuli and both matter if the goal is speed. Heavy strength work and long duration ISOs expose the tendon to high strain

A lot of conversations around stiffness miss the point because they treat it like one quality. Tendon stiffness and muscle stiffness adapt to different stimuli and both matter if the goal is speed. Heavy strength work and long duration ISOs expose the tendon to high strain

88,024 Aufrufe • vor 6 Monaten

How valuable is speed endurance without speed? Marita Koch is most known for her 47.60 world record in the 400m, but look at the speed she brought with her: 60m – 7.04 100m – 10.83 200m – 21.71 300m – 34.14 400m – 47.60 world record Her coach heavily valued speed and ran a

How valuable is speed endurance without speed? Marita Koch is most known for her 47.60 world record in the 400m, but look at the speed she brought with her: 60m – 7.04 100m – 10.83 200m – 21.71 300m – 34.14 400m – 47.60 world record Her coach heavily valued speed and ran a

33,185 Aufrufe • vor 2 Monaten

Stole this from Harry Selkow and I’ve been using it ever since

Stole this from Harry Selkow and I’ve been using it ever since

128,309 Aufrufe • vor 11 Monaten