Rapid Fire

Speed development can quickly become overcomplicated, but Chris Korfist and Dan Fichter bring the conversation back to what matters most: the foot, the lower leg, the nervous system, and the athlete’s ability to handle impact. For Dan, the answer starts with the foot. If athletes cannot absorb and manage energy through the lower leg, they are going to struggle to run fast. That means foot strengthening, isometrics, acceleration work, plyometrics, altitude drops, and teaching the body how to organize itself under impact. Chris agrees and expands on the concept by describing what he sees in his fastest athletes. While they may all look different from the side, they share a similar quality at ground contact and foot departure: the ability to roll through the foot and push off effectively through the big toe. The conversation then moves into acceleration. Dan explains that getting into acceleration positions is not just a strength problem. It is also a neural and vestibular problem. The brain has to feel safe enough to allow the athlete to project forward, fall, and strike the ground in aggressive positions. If the nervous system does not trust the position, the athlete will find another way to move. The second half of the episode dives into what has changed and what has stayed in Chris and Dan’s programming over the years. Dan discusses repeated short sprint bursts and how acceleration work may create a hypoxic training effect without athletes consciously thinking about breath-holding. Chris explains that his coaching life is now divided into “pre-1080” and “post-1080,” with resisted, assisted, isokinetic, and wave sprinting changing how he organizes speed training. As the episode closes, Chris explains that his indoor season focused heavily on acceleration, while the later part of the track season shifts toward top-end speed, overspeed, technical refinement, and hip flexor work. Dan explains that his football offseason emphasizes learning how to fall, using reaches, foot activation, neural preparation, and low squat jumps to help athletes develop the qualities needed for acceleration. The episode finishes with a discussion on technology, including the 1080 Sprint/Cable, reactive visual systems, bullet belts, resisted sprinting, and the dream of having a runway that can change grade for uphill and downhill sprint work.

In this episode of The Fast Lane, Chris Korfist sits down with sprint biomechanics expert Dr. Ken Clark to break down the science of sprint speed and what truly drives improvements in athletic performance. Dr. Clark explains the three key qualities that underpin sprint performance, why basic sprinting and plyometrics remain essential tools, and how concepts like angular velocity, stiffness, and hip torque influence running speed. The conversation also challenges common misconceptions in speed training and highlights research that has shaped modern sprint mechanics and performance development. If you work with athletes who need to move faster—whether in basketball, football, track & field, or other field sports—this episode provides clear takeaways on how to prioritize training for speed. Connect with Dr. Ken Clark Twitter/Instagram @KenClarkSpeed

Episode Overview The 40-yard dash may be the most talked-about sprint in American sports — and the most misunderstood. In this episode of The Fast Lane, Chris Kerr sits down with Dan Fichter and Chris Korfist to break down what truly determines elite 40-yard dash performance, why most “4.4s” aren’t real, and how force, projection, limb velocity, and nervous system readiness dictate speed far more than traditional weight-room metrics. This conversation blends biomechanics, applied physics, neurology, and coaching reality, offering a no-nonsense look at what actually transfers to faster sprint times. Key Topics Covered Why Most Athletes Can’t Run a Real 4.4 Why a 24” vertical jump or 11.5s 100m automatically disqualifies a true 4.4 The difference between coach-timed, combine-timed, and true electronic times Why elite speed “looks different” the moment you see it The Start Is Everything Why horizontal projection matters more than raw strength How poor shin angles act as a brake before the sprint even begins Why “crowding the line” kills acceleration Ideal first-step projection distance Force, Power & Body Weight Explained (Simply) Force per body weight as the real limiter of acceleration Why elite starters cluster around ~8 N/kg How watts per kilogram explain why lighter athletes separate later Neurology, Falling & Speed Permission Speed as a permission granted by the brain Why falling is a trainable skill How vestibular input, tendon stiffness, and threat perception affect sprinting Why kids who fell more growing up often end up faster Foot, Ankle & Heel Mechanics Why plantarflexion is non-negotiable for acceleration What a “floating heel” tells you instantly How foot stiffness influences shin angles and projection Why weak feet sabotage otherwise strong athletes Weight Room Reality Check Why squats and power cleans don’t guarantee speed When more force actually makes athletes slower Why positioning > load How bodyweight manipulation changes force-velocity profiles Technology & Measurement How the 1080 Sprint changes how coaches understand speed Why time splits reveal more than full 40s Fly-10 and Fly-20 benchmarks that actually matter Why video + timing beats guesswork Episode Timeline Highlights 0:00–10:00 – Quick-style reps, rebounds, and extreme isometrics 10:00–25:00 – The myth of the 4.4 & combine timing realities 25:00–40:00 – Force, projection, and limb velocity explained 40:00–55:00 – Neurology, falling, and vestibular training 55:00–70:00 – Indoor training solutions & first-step development Key Coaching Takeaways The 40-yard dash is won before the first foot hits the ground Projection without limb speed creates early braking Athletes don’t need more force — they need better force application Speed training without neurology is incomplete If your athlete can’t fall safely, they can’t accelerate aggressively

Episode Summary In this episode, Chris Kerr, Chris Korfist, and Dan Fichter dive into one of the biggest debates in athletic performance: Should athletes squat—and if so, how, when, and why? The crew breaks down why squats became the “king” of the weight room, where that belief came from, what the data actually shows, and why many athletes get strong in the squat without ever getting fast. They explore how traditional back squats influence posture, neurology, coordination, and horizontal force production—and whether the movement pattern supports or conflicts with sprint speed and athletic development. Expect stories, laughter, myth-busting, and practical takeaways you can apply immediately. Key Takeaways Strength ≠ Speed: A big squat doesn’t automatically mean better sprinting, acceleration, or athletic performance. Patterns > Numbers: If the movement doesn’t match the sport pattern, don’t expect transfer. The Brain Has to Feel Safe: If your nervous system perceives the squat pattern as a threat, output drops. Isometrics, split stance, and coordination-based options often transfer better than heavy bilateral squats. Most athletes are chasing someone else’s genetic outlier model — not what actually works for them. Warm-up = Training: Both Chris & Dan use warm-ups as ¾ of the training session. Key Quotes “We are chasing a Herschel Walker / Bo Jackson stereotype and thinking we can build athletes into that.” — Chris Korfist “Don’t ask if the athlete should squat. Ask: Does the brain feel safe to squat?” — Dan Fichter “Strength is not my goal. Speed is my goal.” — Chris Korfist “My warm-up IS my workout.” — Dan Fichter Timestamp Breakdown00:00–02:00 Welcome & opening banter 03:00 Using rhythm, auditory cues, and metronomes for movement quality 05:20 Warm-ups as aerobic base + how Chris programs for track 07:30 Full-circle training methods coaches left… then came back to 10:40 Ideal weekly training frequency for high school athletes 12:15 Research rabbit holes & why AI won’t replace reading studies 16:00 Why warm-ups evolved from static stretching to neuro-based prep 19:00 Assessing athletes: where Chris & Dan look first when a sprint looks “off” 22:50 To Squat or Not to Squat — origin story of the debate 24:30 Why Chris stopped squatting his athletes 29:00 How posture & brainstem control tie into squatting ability 33:00 The neurological consequences of bilateral squatting 37:50 Should ANY athletes still squat? Discussion by sport 44:30 Why the goal dictates if squats belong in your program 47:00 Baseball: does mass = gas, or is coordination the key? 50:00 Vertical vs horizontal force & why squats rarely transfer to speed 56:00 Why “strength-to-weight ratio” still misses the mark 01:03:00 If not squats… what ARE the best alternatives? Practical examples

In this episode of The Fast Lane, Chris, Chris & Dan take some audience questions and break down some of the following topics: Training from yearly to daily perspectives to maximize effectiveness. Ankle mobility diagnosis and intervention. Total Motion Release (TMR) as a valuable warmup and injury-prevention tool. Emphasizing neuromuscular techniques and proper warmup strategies. Isometric training as useful for teaching muscles to relax, recover and build resilience. The lost art of jumping rope. This is part 1 of Episode 2 of the show, so make sure you stay tuned for part 2 coming soon, where the guys will dive deep into speed development, programming and more!

In this episode of THE FAST LANE, Chris Kerr sits down with coaches Chris Korfist and Dan Fichter to break down the foundations of coaching in speed, strength and athlete development. They share their personal motivations, discuss how to positively influence younger athletes and dive into the techniques and principles that have shaped their philosophies. The conversation also explores their interactions with legendary coach Louis Simmons, the role of equipment and the importance of adaptability in training. At its core, this episode highlights coaching as a dynamic art form built on continuous learning and mentorship. This is only PART 1 of their conversation, so stay tuned for the second half-hour packed with more gems.This episode also marks the launch of THE FAST LANE, a new monthly correspondence series as part of Rapid Fire. Each month, we’ll check in with this trio and dive deep on all aspects of athletic development.Make sure to keep up with the guys on Twitter (X) at:@Korfist@WGF1@CoachChrisKerr

Episode Summary: Cody Hughes joins Justin on Rapid Fire to talk about his next chapter—building one of the most innovative performance facilities in the country from the ground up. From training 10-year-olds to 10-year NFL vets, Cody breaks down how foundational principles never change, regardless of level. We dive into youth development, parent education, tech integration and training philosophy. Key Takeaways: Youth Training Principles: Coordination over output. Layer in motor control, skipping, games and fundamental movement patterns. Common Mistakes: Overloading young athletes too early. Lack of recovery. Too much organized sport, not enough play. Tech at Farm & Forge: Vitruve VBT, Keiser, 1080 Sprint, Hawkin Dynamics, Z-Tread, FiyrPod GPS & Rock Daisy AMS. Private Sector Potential: Opportunity to build deeper athlete relationships over time, track long-term development and prioritize longevity in pros. Notable Quotes: “The way we train some of our 10-year-olds and a 10-year NFL vet looks very similar.” “Specificity is about knowing when to apply stimulus, not doing something that just looks sport-specific.” “You don’t see results if you don’t recover—training adaptation doesn’t happen in the session, it happens after.” “Parents want advanced too early. But if your training age is low, you shouldn’t skip the foundational work.” “Your facility might be five-star, but if the steak is bad, nobody’s coming back. The product matters.” Timestamps: 00:00 – Intro & Pacers fandom 01:30 – Cody’s move to Nashville and Farm & Forge Club 03:20 – Non-negotiables in youth development 06:00 – Common training mistakes for kids 09:00 – Navigating tough conversations with parents 11:00 – The myth of advanced training for youth 13:00 – Full tech breakdown at the new facility 18:30 – Assessment process & AMS integration 22:00 – Training youth vs. pros: principles & adjustments 27:00 – Why training a 10-year-old is more like training an NFL vet than you'd think 29:00 – Where to find Cody & facility updates Connect with Cody Hughes: Instagram / Twitter: @CLH_strength Website: clhstrength.com Facility: @thefarmandforgeclub

Episode SummaryIn this episode of Rapid Fire, Justin Ochoa sits down with Kyle Brown — former Team USA Skeleton athlete, Owner of Kyle Brown Performance and Northeast Speed Lab Director for Universal Speed Rating (USR). Kyle dives into:His transition from sprinting on ice to sprinting development as a coach.The power of data with USR — and how it's changing the game for athletes of all ages.Lessons learned from Mike Boyle, Les Spellman and Stu McMillan.His strategies for scaling a business with his name on it.And why early sport specialization might be one of the biggest threats to athletic development.They wrap up with the first-ever lightning round of rapid-fire questions covering favorite lifts, pizza toppings, speed training mistakes, pet peeves and more.Key QuotesOn USR’s value: “Data is great. But what you do with the data — that’s where USR really separates itself.”On scaling a personal brand: “My goal is for every client to feel like I was there… even if I wasn’t coaching them that day.”On lifting year-round: “If you’re not going to play another sport, weightlifting should be your other sport.”On specialization: “Specialization is killing athletic potential. It’s okay to suck at something — go get better.”On business systems: “Hire people who believe in your philosophy. Then build systems that let you step back and still deliver results.”Time-Stamps00:00–03:00 — Kyle’s intro and background in skeleton racing03:00–06:00 — Competing on the World Cup circuit + training with Mike Boyle06:00–12:00 — What is Universal Speed Rating (USR) and how Speed Labs work12:00–16:30 — Mentorship from Boyle, Spellman, Stu McMillan & carrying that into business16:30–21:30 — How to scale a business built on your name + staffing and delegation advice21:30–28:00 — Inside KBP’s athlete onboarding, assessments, and daily programming28:00–34:00 — The dangers of early specialization + why lifting should be the "other sport"34:00–36:30 — Encouraging kids to try new sports and lean into challenge36:30–40:00 — 🔥 First-ever Rapid Fire Lightning Round40:00–End — Where to find Kyle and how to get involved with USRConnect with Kyle BrownInstagram (Personal): @kylebrown_baaInstagram (Business): @kbptrainingWebsite: kbptraining.comUniversal Speed Rating: universalspeedrating.com

Podcast SummaryIn this episode of Rapid Fire by SimpliFaster, host Justin Ochoa connects with Matt Tometz to dive into the evolution of his role from strength coach (Formerly: TC Boost, Northwestern) to marketing manager at 1080 Motion. The conversation spans topics like load velocity profiling, the power of being data-informed over data-driven, how to coach speed effectively with limited equipment, and the broader role of sports tech in coaching. Tometz shares both high-level philosophy and practical coaching hacks for improving performance outcomes, regardless of budget.Timestamps00:00 – 01:00 | Introduction & Catching Up Justin introduces Matt Tometz (aka Coach Big Toe). The two reconnect and discuss how their paths originally crossed through 1080 and mutual contacts.01:00 – 03:30 | Transition to 1080 & New Role Matt shares his move from on-floor coaching to leading marketing at 1080. He explains how his coaching experience, content creation skills, and product familiarity made the transition natural.03:30 – 06:15 | Load Velocity Profiling & “Peaking Out” They dive into LVP basics. Matt explains the concept of “peaking out” — ensuring an athlete hits top velocity at each load for valid data. He discusses how that impacts profiling accuracy and programming.06:15 – 09:00 | Troubleshooting Profiling: Load, Distance, and R² Justin asks how to respond if an athlete doesn’t peak. Matt introduces the “triangle” approach: coach's eye, athlete feedback, and the data. He breaks down the importance of maintaining consistent protocols and explains how R² helps validate the profile.09:00 – 10:30 | What’s a Good R²? Matt suggests aiming for R² > 0.97–0.98. Below that range likely indicates a flawed profile or poor execution, in which case it’s best to repeat the session.10:30 – 14:00 | Coaching with Tech vs. Coaching without It Justin asks about Matt’s perspective on sports tech. Matt emphasizes that tech is just hardware — it’s how you use it that matters. He shares how he ran his own experiments with 1080 at TC Boost and how good training doesn’t require fancy tools.14:00 – 16:45 | What Tech Adds: Precision, Not Necessity Matt breaks down how coaches can now “put fingers on” previously invisible performance factors. He explains metrics like RF max, DRF, V max, and V zero. He also contrasts old-school Excel-based workflows with today's instant software outputs.16:45 – 20:30 | Data-Informed vs. Data-Driven Matt explains the difference: - *Data-driven* = letting the data dictate every decision - *Data-informed* = using data alongside coaching judgment He gives a practical example of adjusting RF max thresholds to better fit a team’s needs.20:30 – 24:00 | Best Low-Cost Tools for Speed Training Matt outlines his favorite affordable tools—specifically thick resistance bands (~$60) used in a double-loop configuration. He prefers them to friction-based devices due to smoother resistance and versatility.24:00 – 27:00 | Velocity Decrement Without Expensive Tech He explains how coaches can simulate velocity-based programming using time and distance. Example: if an athlete runs 10 yards in 2 seconds unresisted, aim for 4 seconds to simulate 50% VDEC. He shares how he scaled this with large groups using run rockets and manual timing.27:00 – 29:00 | Where to Find Matt & Final Thoughts Matt plugs his social media (@CoachBigToe), YouTube, podcast, and Patreon, where he posts exclusive articles. Make sure to give Matt a follow!

Episode SummaryIn this episode, 2-time NCAA champion, Molly Binetti of South Carolina WBB, shares her unique approach to athletic development, emphasizing the importance of playful, ground-based movement, individualized programming and balancing technology with simplicity in training. She discusses the varying training age levels of athletes and the necessity of tailored methods to enhance both performance and health. Binetti also provides insights into the evolution of women's basketball and the critical role of foundational training in long-term success.Key TakeawaysThe best athletes aren’t just the strongest or fastest—they’re the best movers.Playful, ground-based movements improve engagement and athletic development.Many elite basketball players lack foundational technique due to early specialization.Training must be individualized to meet each athlete’s unique needs.Technology is useful, but great coaching remains the most important factor.Simplicity in training often leads to the best results.Aerobic training plays a key role in recovery and overall fitness.Healthy athletes are the foundation of successful teams.The evolution of women’s basketball requires new, adaptive training strategies.Memorable Quotes🗣 "The best athletes are the best movers."🗣 "Good coaching doesn’t require a lot of tech."🗣 "Simplicity in training often leads to the best results."🗣 "Healthy players are the key to winning."Timestamps Breakdown00:00 – Introduction to Athletic Development 01:01 – The Power of Playful Movements in Training 03:01 – Skill vs. Athleticism: A Basketball Perspective 05:03 – Navigating Different Training Ages in College Athletics 08:06 – The Impact of Individualized Programming 10:00 – The Role of Technology in Strength & Conditioning 12:59 – Simplicity vs. Complexity: Finding the Right Balance 16:03 – Shifting Perspectives in Modern Training 20:00 – Closing Thoughts & Final TakeawaysStream the episode on Spotify or iTunes, and make sure to follow Hunter on social media!

In this Rapid Fire episode, Victoria Saucedo shares her approach to maximizing training strategies for college basketball players in the "new era" of the game. She discusses how to balance training loads, optimize recovery protocols, and ensure athletes stay fresh throughout a long season with more travel and outside stressors than ever. With the demands of college basketball constantly increasing, smart training & recovery practices are essential for performance and injury prevention."Recovery isn’t just about what you do after practice—it’s about how you prepare before it even starts." A proactive approach leads to better long-term results."Fatigue is the enemy of performance. Managing it should be a priority, not an afterthought." Recovery is just as important as strength and conditioning."If you’re not sleeping, you’re not recovering." The basics—sleep, nutrition, hydration—always come first."The best recovery strategy is the one athletes will actually use." Compliance matters more than having a perfect plan on paper.Load Management is Key – Coaches must carefully balance intensity, volume, and recovery to keep athletes fresh.Recovery is More Than Just Rest – Active strategies like mobility work, nutrition, hydration, and sleep hygiene make a significant impact.Simple is Effective – The best recovery strategies are ones that athletes can easily integrate into their routines.Monitoring Fatigue Helps Prevent Injuries – Understanding when to push and when to pull back is crucial for long-term performance.Culture Drives Compliance – Athletes are more likely to buy into recovery when they see results and understand its importance.Basketball is a high-volume, high-intensity sport. Without proper recovery strategies, athletes risk injury, burnout, and performance decline. Implementing smart, effective recovery methods ensures consistency and durability throughout the season.Never miss a Rapid Fire episode. Subscribe, rate, and review to keep learning from top coaches in the industry.

In this Rapid Fire episode, Jon Hersel shares his approach to coaching within constraints, whether it’s limited time, space, equipment, or athlete availability. He explains how to maximize training effectiveness by adapting to challenges and making the most of what’s available."Every coach faces constraints. The best ones adapt and find solutions." Success isn’t about perfect conditions—it’s about making the best of what you have."Time, space, and equipment shouldn’t dictate results—smart programming does." Thoughtful adjustments can ensure quality training even with limited resources."Simplicity wins. The best programs focus on intent, not excess." Avoid overcomplication and prioritize execution."Coaching is problem-solving. Constraints force creativity and efficiency." Limitations often bring out the best coaching strategies.Adaptability is a Skill – Great coaches adjust their plans to fit the reality of their environment.Efficiency Over Excess – Simple, well-structured workouts can outperform overloaded programs with too many variables.Constraints Can Be an Advantage – Limited resources often force better decision-making and creativity.Prioritize Movement Quality – The best results come from consistently executing the fundamentals, not fancy equipment or complex drills.Coaches Are Problem-Solvers – A great training program isn’t about ideal conditions—it’s about finding ways to get better no matter what.Every coach deals with some form of limitation, whether it’s scheduling, equipment, or athlete readiness. The ability to adapt and still drive results separates good coaches from great ones.Never miss a Rapid Fire episode. Subscribe, rate, and review to keep learning from top coaches in the industry.

In this Rapid Fire episode, Steve Schween shares his expertise on integrating technology into high school strength programs while navigating the unique challenges of the school schedule. He discusses the practical use of data, effective tech tools, and how to maximize training time in an academic setting.KEY QUOTES"If you don’t measure it, you can’t manage it." Tracking data ensures athletes are progressing in a meaningful way."The school day isn’t going away, so we have to adapt." Strength coaches in the high school setting need to be flexible while maintaining training quality."Tech should enhance coaching, not replace it." The best tools simplify data collection and improve efficiency without creating extra work."Efficiency is key—when time is limited, every second of training matters."KEY TAKEAWAYSSmart Tech Integration – The best training tools should provide clear insights while being easy to implement.Data-Driven Coaching – Objective metrics help personalize programming and reduce guesswork in training.Maximizing Limited Time – Strength coaches in schools must optimize short class periods and team schedules for high-impact sessions.Balancing Simplicity & Innovation – Tech should enhance, not complicate, the coaching process.Athlete Buy-In – Students engage more with clear feedback, visual progress tracking, and competitive elements.High school strength coaches face time constraints, class schedules, and varying skill levels. Leveraging smart technology and efficient programming can help maximize athlete development without overcomplicating the process.Never miss a Rapid Fire episode. Subscribe, rate, and review to stay updated on top insights from industry-leading coaches.