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Two things can be true…you can work to improve an athlete’s sprint mechanics without trying to copy every element of a track and field model. That’s something I talk about a lot in my new ebook/progr
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This is femke bol, 400m specialist from the Netherlands. Her team clearly understands the importance of true speed and strength training. Similar to a Charlie Francis model, they have their high int
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This aligns with how I develop speed sessions for my athletes and in my speed programs on my site. Basic drills done with efficiency and intent. Less highlight more of these and less of the β€œtop secre
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Springy athletes aren’t just bouncy, they’re prepared… Before the foot hits the ground, the body is already organizing. The tendon has to tolerate high force without excessive elongation. The muscle
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People love to jump to conclusions based on tiny bits of information. Gout Gout is 18 years old and Noah Lyles is an Olympic gold medalist, so let’s keep it in perspective. Watching one block start
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Part 2 on what separates fast runners. In the first video, Dr. Weyand said force is one of the main differentiators. A lot of people heard that and immediately thought bodyweight = force or that not
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All of these play a role, as always, we need context to judge them appropriately. How you set up matters. The intent matters. That’s non-negotiable. Every rep teaches the athlete something, so the
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If you study enough of the great coaches and athletes, you start to see the same thing over and over. Basic programming, executed with precision and consistency. No fluff, no secrets, nothing unnece
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Last vacation as a family of 3 and forever grateful for @rayna_duncan on Mother’s Day. Weston and his soon to be brother really hit the mom lotto! We love you.
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Sprinting isn’t JUST speed work. To me, it’s the ultimate Swiss Army knife training tool. It’s also one of the fastest plyometric demands an athlete can experience. In this study (Fubiani, 2026),
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Most coaches know acceleration and max velocity are different. But nothing makes it more obvious than feeling/seeing it yourself. When you heavily skew toward short accelerations/resisted sprints, a
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A lot of athletes are strong enough to be fast... But they’re not elastic enough to express that strength at max velocity. Acceleration buys you time. Contacts are longer, mechanics are more forgivi
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About @fred_duncan

Fred Duncan is a Instagram macro influencer. With 277.3K followers and 12 posts, fred_duncan's account shows a follower-to-following ratio of 419.5:1. This profile has significant reach and engagement potential for brand collaborations. View all content anonymously on Pictame - no login required.

fred_duncan's engagement rate sits at 10.45%. That's 480% above what you'd typically see for accounts with 100K-500K followers (average 1.8%) β€” a sign of a genuinely connected audience.

Out of the last 12 posts, 83% are videos and 17% are photos. Notably, videos tend to get 26.4x more engagement than photos. Content shows up about every 55 days. Captions lean detailed, averaging 1230 characters.

10.45% engagement rate β€” 481% above average for 100K-500K follower accounts.
83% videos, 17% photos. Videos get 26.4x more engagement here.
Posts about every 55 days.
419.5:1 follower-to-following ratio.

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fred_duncan
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@fred_duncan

Fred Duncan

Public
Posts
12
Followers
277.3K
Top Hashtags
#speedtraining#sprinttraining#sprinting#sprints#speedworkout#plyometrics#plyometricstraining#tendon

Explore the most impactful hashtags used in recent posts. These tags highlight the core interests and trending topics that define this profile's digital influence and content strategy.

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Popular Hashtags

#ootd#motivation#friends#fun#like4like#me#makeup#selfie#foryou#handmade#likeforlikes#lifestyle
Following
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Avg. Likes
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Avg. Comments
194
Engagement
10.45%

Speed Coach | Gym Owner | Author NFL Β· NHL Β· NCAA Β· EPL Turning good athletes into fast ones Speed Kills β€” full system, ...

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