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Fred Duncan

@Fred__Duncan • 15,021 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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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…

120,465 Aufrufe

Best drills to improve sprint starts

Best drills to improve sprint starts

80,324 Aufrufe

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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

1,356,242 Aufrufe • vor 4 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

1,380,693 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!!

317,746 Aufrufe • vor 1 Monat

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

735,895 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

612,809 Aufrufe • vor 4 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

102,232 Aufrufe • vor 1 Monat

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

130,491 Aufrufe • vor 1 Monat

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 4 Monaten

Mechanics matter.

Mechanics matter.

948,786 Aufrufe • vor 1 Jahr

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 20 Tagen

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 5 Monaten

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 1 Monat

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

145,610 Aufrufe • vor 4 Monaten

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

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

515,227 Aufrufe • vor 1 Jahr

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.

304,767 Aufrufe • vor 1 Jahr

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 1 Monat

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,

145,380 Aufrufe • vor 6 Monaten

A lot of what gets called innovative now is just old training with better marketing. Different language or packaging, but same underlying ideas. That doesn’t mean every old method was perfect. It means good coaches have been solving the same problems for a long time…how to

A lot of what gets called innovative now is just old training with better marketing. Different language or packaging, but same underlying ideas. That doesn’t mean every old method was perfect. It means good coaches have been solving the same problems for a long time…how to

44,058 Aufrufe • vor 1 Monat

Running fast is not the same as sprinting. A lot of training lives in the gray zone. 70…80…90 percent effort. Volume builds. Athletes feel prepared. But sprinting doesn’t scale up gradually. The biomechanics change abruptly as athletes approach maximal velocity.

Running fast is not the same as sprinting. A lot of training lives in the gray zone. 70…80…90 percent effort. Volume builds. Athletes feel prepared. But sprinting doesn’t scale up gradually. The biomechanics change abruptly as athletes approach maximal velocity.

57,714 Aufrufe • vor 3 Monaten

Soviet sport scientists spent decades trying to solve one problem…how do you take the strength you build in the weight room and actually get it to show up in competition? Their answer was the bridge. General means build the foundation and Special strength exercises carry

Soviet sport scientists spent decades trying to solve one problem…how do you take the strength you build in the weight room and actually get it to show up in competition? Their answer was the bridge. General means build the foundation and Special strength exercises carry

33,458 Aufrufe • vor 1 Monat