I’m 13 running a 4.88 right now but I’m going to use these tips and I will see how much I improve
@davidduncan12264 жыл бұрын
Good luck man! 4.88 is definitely fast for your age
@beattheoddsbowhunting23524 жыл бұрын
Holy shit, I work my ass off and I’m 15 running a 5.81 use that speed and find a sport and go big
@ralphorlatei67604 жыл бұрын
@@beattheoddsbowhunting2352 Damn l'm 21 and l run 5.7-5.5 average best ever 5.31. Gotta buy a athletic speed program
@RM-uy3ec3 жыл бұрын
Damn you fast fast for 13
@connornorris23103 жыл бұрын
@@davidduncan1226 I’m 14 running a 5,5 or 5,4 trying to do This so I can Trim down to 5 flat or 4,9
@Alex-uf4sg4 жыл бұрын
great video bro! don't have access to a gym, however researched and have made up a workout routine that hopefully should get the same or similar results. Workout: 4-5x10 single leg bounds, 4x5 broad jumps, 3x15 ball jumps, 3x20 wall drives, 4x24 box jumps (switching legs each jump), 3-4x10 squat jumps, 3x10 Bulgarian split squat, 3x6 single leg squat, 5x20-40m sprints
@gold17364 жыл бұрын
That's from Will John's top 5 secrets to running faster isn't it? What results did you get from that training? I don't personally do it because I feel the volume is a bit too much for the plyometrics and it didn't target my limiting factors so it didn't really help me much.
@Alex-uf4sg4 жыл бұрын
@@gold1736 yeah got it from his made some adjustments with the sets and reps to make it more intense. Recently I haven't been doing it consistently enough to say I got clear results from it but with those movements and workouts your almost 100% certain to gain speed, I was also bulking during this period so I was more so trying to maintain speed. But tried it couple years ago when I was like 15 or 16 and 10-12kg lighter and helped my 20m sprint a fair bit I'd say. Ran a 2.73 on grass from a standing start so yeah give it a crack definitely will contribute. (fuck this is long sorry bro ahaha)
@gold17364 жыл бұрын
@@Alex-uf4sg It's fine, I like reading stuff about this. I did it for a bit but I don't think I made any noticeable results. I avoid doing trainings made from other people because everyones body and limiting factors are different. Different trainings will give different people results. If you still sprint, I recommend a channel named Essop Merrick, he mainly explains what plagues common sprinters nowadays and explains how it's more important to know why you do certain exercises instead of following someones program.
@Alex-uf4sg4 жыл бұрын
@@gold1736 yeah cheers mate, ill check it out. Would say definitely crucial to know the purpose behind what your doing.
@gold17364 жыл бұрын
@@Alex-uf4sg Yeah it's great to know what to do for your specific body. Whats your 100m if you've tried it?
@5throwdown5 жыл бұрын
Great video and great advice, this makes a lot of sense!
@davidduncan12265 жыл бұрын
Thanks, glad it's helpful!
@viralgraph56984 жыл бұрын
What was your workout routine?
@lucasgeiger46312 жыл бұрын
I can vouch for this I took .6 off my 40 in a year even when I gained like 50 lbs
@lucasgeiger46312 жыл бұрын
Just from lifting
@dr.skycrafter99662 жыл бұрын
How much did your squat go up?
@davidsvannas45934 жыл бұрын
Great tip! Im trying to improve my dash for boxing so im going to give this a try!
@lennoxnevin80982 жыл бұрын
great vid much usefull information
@cam427045 жыл бұрын
I turned 15 and ran a 4.95 and looking to improve. I ran an 5.3 when I was 14 and dropped it without conditioning. But still looking to improve it. My whole family is extremely fast for some odd reason.
@AblazeFPS14 жыл бұрын
Cam it all depends what you do on your early years. If you’re a lazy runner, you won’t master speed much. I started racing black fast kids when I was 6 year olds and I would also rave older kids because I grew up older in my young years. Yea I felt fast as a kid but I lost many races. I’m high school I ran a solid 4.6-4.55
@theblessedone.4 жыл бұрын
I ran it in 4.44
@yoursports69104 жыл бұрын
BL_ESSED How old are you
@theblessedone.4 жыл бұрын
@@yoursports6910 15 soon 16
@cam427044 жыл бұрын
BL_ESSED damn nice keep it up, when I was 15 I only ran a 4.8. Are you Big or small?
@cjpittman72932 жыл бұрын
beautiful vid
@getcloutorgetnothing7503 Жыл бұрын
Will doing legs for only a month help ?
@kcuba12285 жыл бұрын
Nothing on olympic lifts? Power cleaning and Hang cleans helped a ton
@davidduncan12265 жыл бұрын
I'm actually about to make a video in the gym showing what I consider the best in gym exercises for improving speed. Hang cleans and power cleans will definitely be mentioned.
@soloisrollin7775 жыл бұрын
really helpful video. I’m about to enter my freshman year of college after high school football and I’ve been doing sprinting since the offseason to stay in shape since i’ve always been a lil overweight. I didn’t make any attempt to play college football this year but I ended up gaining a lot of speed and dropped my 40 time to the 4.55-4.65 range. I’m undersized being 5’8”, but I’m gonna work to max out my potential over the course of the school year and try out to become a walk on. This along with your other videos are very helpful.
@davidduncan12265 жыл бұрын
Awesome, glad they're helpful!
@davidcasarez95904 жыл бұрын
Both explosive and top speed are both important
@alphalion4964 жыл бұрын
Thanks for this
@davidduncan12264 жыл бұрын
No problem, hope it's helpful!
@mauimcnugget75574 жыл бұрын
What was your workout routine at the time. And how many days a week did you do it
@ramonsoto40484 жыл бұрын
Im a freshmen and my 40 is 5.20 it really sucks, I’ll come next week to tell u how much did I improve
@olleholmlid53274 жыл бұрын
howd it go brah
@ralphorlatei67604 жыл бұрын
Don't feel bad. Sign in to your local track team. Or SAQ facilities.
@dgs2663 жыл бұрын
Update
@jaheim64344 жыл бұрын
So the heavier you are the higher your squat would need to be in order to get the same speed gains? I’m 260 and run a 5.3 but I want a 5.0. I squat 495
@TridentzYT3 жыл бұрын
you’ll have to cut weight or work more on being explosive
@Josepowerzoro3 жыл бұрын
Abs do plyometrics
@dixondoughty31214 жыл бұрын
Hey! Great vid. I focus mainly on core and legs about 4 days a week. Would 1 day a week of sprinting be good k those early months ?
@dixondoughty31214 жыл бұрын
Also how many reps are you looking at in the early months
@davidduncan12263 жыл бұрын
Sorry man didn't see your comment till now! Core and legs sounds good for sure. And sprinting once a week is good too. I'd increase sprinting frequency as you get closer to the season so that your endurance gets built up. And in the early months while I'm trying to build strength I usually stay in the 3-6 rep range for most sets on squats
@blessedberden82343 жыл бұрын
What’s the song called at the end of the video
@scooterdoesntno34025 жыл бұрын
Hey man, so if I get my squat up to 500lbs. Weighing about 190lbs. I should expect some legitimate speed gains if I’m sitting around 395 right now?
@davidduncan12265 жыл бұрын
I would expect that to cut 0.1-0.25sec off your 40. So yes, that should make a substantial improvement.
@sheldonstanley80025 жыл бұрын
What does he mean by powerlift ? is he talking about Olympic type lifts or the way in which you squat for example the movement being quick
@davidduncan12265 жыл бұрын
I'm referring to the general structure of the workout. So for example, with squats I'm talking about heavy weights, low reps, and long rest periods between sets.
@johnpatterson61203 жыл бұрын
A squat increase of over 14 and a half pounds per week sounds a bit much.
@gx64555 жыл бұрын
Will improving flexibility also improve speed?
@davidduncan12265 жыл бұрын
In most cases yes
@cam427045 жыл бұрын
David Duncan What stretches are the best?
@davidduncan12265 жыл бұрын
@@cam42704 That will mostly depend on what your tight points are. I'd just get a routine where you stretch your hips, hamstrings, and calves. Just don't stretch your calves too hard especially before running or you'll be more likely to get shin splints.
@cam427045 жыл бұрын
David Duncan I usually do light stretches before running but nothing to much. It was probably just me gaining muscle but I did some stretches before I ran my 40 couple days ago. I went from a 5.3 in 8th grade. Going into 9th grade and when I ran couple days ago I dropped it to 4.9. I’m extremely gifted with “free” muscle I don’t lose, calf’s are mostly genetic so my calf’s look like 2 baseballs inside all year long. And my thighs don’t lose muscle either. Everyone in my family is automatically fast with our genetics.
@Shapathmandal3 жыл бұрын
I don't have access to really heavy weight, (only 25kg) will I be able to to sprint faster?
@davidsenay28113 жыл бұрын
Do hill sprints
@hehehehehe70453 жыл бұрын
Or hit up a gym
@sl82back5 жыл бұрын
How many days should I lift when in the prime training session where I’m only in the weight room? I’m trying to improve in many strength areas not just squats as well
@njh215 жыл бұрын
Sean Liston I train 5 days a week and get the right nutrition so I can go everyday and begin the workout with cardio if u are an athlete (this guy is my top 3 KZfaqr for training)
@davidduncan12265 жыл бұрын
6 days a week is probably optimal. It's just difficult to properly structure a workout program so that you can train that often. Right now I'm only doing 4 day a week and it's working really well, those days are 2+ hours though and I hit pretty much every muscle group twice a week.
@hydrol15393 жыл бұрын
Do you have a workout routine for the legs? I'm in 8th grade and I'm wanting to go hard I think I have a 5.16 40 and I'm wanting to improve that to be a RB for highschool.
@davidduncan12263 жыл бұрын
So if you go to this site and select a program for speed & agility that'll give you a program based on your experience level. They're free and all programs I've written. I feel like that'd be what you're looking for.
@hydrol15393 жыл бұрын
@@davidduncan1226 thank u homie much appreciated 🙏
@istoleyourwalletwhileyouwe47173 жыл бұрын
@@davidduncan1226 what site
@gsteel984 жыл бұрын
This video is making me realize 4.7 isn't slow like I thought
@davidduncan12264 жыл бұрын
Yeah it's really not. It's only slow compared NFL guys skill positions. For high school and college it's fast
@gsteel984 жыл бұрын
@@davidduncan1226 when I played football alot of the speed guys did 4.3-4.5 with just one our running backs running a 4.6 but he was the perfect balance of speed, agility and strength so him not being blistering fast was okay cause taking him down wasnt easy
@88legalbeagle3 жыл бұрын
@@gsteel98 "A lot of guys did 4.3-4.5" Really? I have to question the methodology of the timing. I played D1 football and we never had more than 2 guys who could legitimately run better than 4.5. In the 2020 NFL Combine, Henry Ruggs III ran a 4.27 and that is the 5th fastest time in NFL Combine history (with 4.22 being the all time record).
@gsteel983 жыл бұрын
@@88legalbeagle well these were time confirmed by the columbine they went to. But either way, our football team had one of if not the fastest kids in all of CT. Marcell Prados. He ran a 4.3. And unlike most of the guys who had to really work to build up that speed most of it came natural for him he skipped football and track practice often. Their times weren't timed by coaches by timers.
@masonruacho75723 жыл бұрын
I can run fats but it takes me like 5-10 yards to build my speed, so I run a slow 40(5.8), what can I do to improve my start and acceleration?(I want to get to a 4.8)
@davidduncan12263 жыл бұрын
Acceleration is mostly about quad strength since your hip extenders and hip flexors aren't getting worked very hard. Heavy squats and deadlifts will make the biggest difference for you. When I got my squat to 565 at ~215lb body weight my acceleration was dumb fast. I've never had amazing top speed but I got my 3 cone to 6.65 and 20 yard shuttle to 4.08ish. It also helped my vertical a ton
@jaegerentertainment68654 жыл бұрын
What position did you play?
@davidduncan12264 жыл бұрын
WR
@jaegerentertainment68654 жыл бұрын
David Duncan Oh same! Thanks for the helpful vid
@larryavila69273 жыл бұрын
This also happened to me
@davidduncan12263 жыл бұрын
Where squats made a big difference on your speed?
@Worldstarlift5 жыл бұрын
How much do you weigh or weighed when you squatted 565
@davidduncan12265 жыл бұрын
Right around 205 lbs. I'm 209 now.
@my2l5 жыл бұрын
Hey man what was ur vertical at 330 squat vs post 4.5 months 565 lb squat
@davidduncan12265 жыл бұрын
I don't remember exactly but I would guess it improved by about 5 inches.
@my2l5 жыл бұрын
@@davidduncan1226 nice, how did u manage recovery with the high volume and intensity? How many days a week did u train? Did u keep training through soreness every day? To gain 200+ lbs in such a short time is crazy impressive.
@davidduncan12265 жыл бұрын
@@my2l I made sure my sleep and diet were really tuned in and I did train through soreness. You can't train most muscles when they're sore but for some reason, you can train legs even when they're sore. Earlier this year I actually trained legs an hour a day 5 days a week. I was sore every day but I made a lot of progress.
@macks_____36043 жыл бұрын
David Duncan did you have a meal plan and if not what did you focus on eating throughout the day and week?
@noahcole22014 жыл бұрын
Ime fourteen run around a 5.10 could you tell me what ur workout routine is and what u ran at 14
@davidduncan12264 жыл бұрын
I was probably the same speed at your age. Go to GentechNutrition.com and then the Training tab. You can get a free workout program focused on developing speed agility and they're programs I wrote.
@noahcole22014 жыл бұрын
I ran one recently barefooted and it was a 4.90
@musicalmajotra59585 жыл бұрын
Hey bro I'm just 1.6m taller can I become a world class sprinter
@davidduncan12265 жыл бұрын
World-class probably not but you can still be very fast.
@musicalmajotra59585 жыл бұрын
@@davidduncan1226 I want to be in sub 10s
@musicalmajotra59585 жыл бұрын
Is it possible
@gold17364 жыл бұрын
@@musicalmajotra5958 I hope you're still working and didn't get discouraged by you're height, I suggest you look up on youtube, Essop Merrick's tall vs short sprinters video. Height isn't as big as a deal people think when it comes to sprinting. Just you're training may be different from taller guys.
@musicalmajotra59584 жыл бұрын
@@gold1736 thanks ❤❤
@christopherhernandez44245 жыл бұрын
i squat the most in my grade but not the fastest i think its because im short maybe
@davidduncan12265 жыл бұрын
Do you know if your sprinting form is good and how often do you actually do field work (sprints, ladder drills, ect.)
@cam427045 жыл бұрын
David Duncan shorter people usually have very high acceleration not top speed but you can defeat that stereotype
@fr0st8523 жыл бұрын
whats the outro song
@davidduncan12263 жыл бұрын
Sorry man, I tried to find it but I can't. I deleted it from my library because it stopped being copyright-free :/
@fr0st8523 жыл бұрын
@@davidduncan1226 no worries, its okay. great video btw, rly helped me :D
@davidduncan12263 жыл бұрын
@@fr0st852 awesome, glad it did!
@waavyjj5 жыл бұрын
,Hopefully this helps me , Im finna be 14 going into the 10th grade , and im most likey gonna start RB this year but im not the fastest or the strongest .
@davidduncan12265 жыл бұрын
It should man. I'm about to make a couple more videos about how to improve speed.
@ferdsan90253 жыл бұрын
U finna b fo-teen
@rickodean67754 жыл бұрын
More clickbait. David, why would you have a picture of you shirtless lifting weights and sprinting when none of that is in this video? Like I said in my earlier comment, don't put your thumbnail and see you with your shirt off lifting weights and then not show it in your video.