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, Chris Korfist sits down with Bobby Krause of Krause Performance Training in New York to talk about how he uses training technology to assess, motivate and individualize speed development for athletes ranging from middle school to high school, and beyond. 

Bobby shares how tools like the ShredMill, OHM, Hawkin Dynamics force plates, Kinvent K-Power, timing systems, VBT sensors, RockDaisy and the USR platform help him better understand each athlete’s needs and make training more engaging, measurable and specific. 

You can find Bobby Krause at Krause Performance Training in New York, where he specializes in speed, agility, strength, and athlete development. 

• Website: Krause Performance Training (Krause Performance Training) 

• Instagram: @krause_performance (Instagram) 

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 

In this episode of The Fast Lane, Chris Korfist sits down with high school track coach JT Ayers to discuss how he implemented the 1080 Sprint into his training program. 

JT shares how his program fundraised to purchase the device, the challenges of learning to use it with a large team, and the practical ways he integrates the technology into daily training. The conversation explores how data from the 1080 Sprint has helped JT refine acceleration training, identify technical weaknesses, and provide athletes with objective feedback. 

They also discuss how technology can support coaching decisions, improve athlete buy-in, and make advanced training methods, like resisted and overspeed sprinting, both safer and more effective. 

Connect with JT 

On X @CoachJTAyers and Instagram @Coach_Ayers 

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 4 of The Fast Lane serves as a deep recap of the 2025 Track & Football Consortium (TFC), blending reflection, humor and high-level applied coaching discussion. Rather than simply re-hashing presentations, this episode expands on coach-submitted questions, hallway conversations and key themes that surfaced throughout the weekend. 

At its core, the episode reinforces what makes TFC different from most conferences: Teachers teaching teachers, grounded in decades of real-world coaching, not trends or social-media optics. 

The discussion moves fluidly between: 

• Speed & acceleration mechanics 

• Vision and vestibular training 

• Isometrics, force handling, and fatigue resistance 

• Upper-body contributions to sprinting 

• How elite coaches decide what to keep, what to remove, and what actually matters 

All while reminding listeners that clarity of intent beats complexity every time!

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 Breakdown

00:00–02:00 

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 

Episode 2, Part 2 of The Fast Lane dives deep into the evolution of training templates & how great coaches move from simple early-career programs to refined, adaptive systems built around speed, neural readiness and longevity. 

Hosts Chris Kerr, Chris Korfist, and Dan Fichter break down the principles that guide year-round planning, from in-season football to spring and winter track. What begins as a conversation on weekly templates unfolds into a masterclass on movement, coordination, and coaching evolution. 

Key Topics 

From the Early Days to Smarter Templates 

• Korfist, Fichter, and Kerr reflect on their first training systems — bodybuilding splits, Husker Power, and overspeed bungee cords that left battle scars. 

• Why early mistakes shaped their understanding of what actually works in performance training. 

Year-Round Planning that Works 

• How to structure the training calendar for football in the fall, indoor track in the winter, and outdoor track in the spring. 

• Why acceleration is the foundation — and how the best programs blend it with targeted recovery and neural stimulation. 

• How to maintain strength and movement quality all season without burning athletes out. 

Strength, Isometrics & Neural Recovery 

• How extreme yielding isometrics build resilient athletes in- and off-season. 

• Fichter’s six-station “neural recovery” circuit: dorsiflexion glides, infinity walks, barefoot acceleration, balance perturbations, rebound pushups, and splayed walks. 

• The art of keeping athletes neurologically sharp while preserving their nervous-system health. 

Acceleration vs. Max Velocity 

• Why acceleration is the deciding factor in sport performance — and why max-velocity work should be micro-dosed. 

• The biomechanics of lean: getting your “heart over your hips” and your mass in front of your engine. 

• Drills that connect the weight room to the field through forward lean, coordination, and posture under load. 

Profiling, Force-Velocity & Data Feedback 

• How Korfist uses 1080 Motion data to evaluate horizontal force, Newtons/kg, and RF Max. 

• How Fichter applies timing gates and change-of-direction tests to measure acceleration quality. 

• Using data as a feedback loop — and knowing when to rely on your coaching eye over the metrics. 

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! 

SUMMARY 

In this second installment of THE FAST LANE, Chris, Chris, and Dan continue to dive into the evolution of coaching and the essential role of mentorship. The discussion highlights the importance of face-to-face learning, the historical foundations of periodization in strength training, and the ways in which coaches must balance modern techniques with timeless principles. They also explore how belief and personal connection drive athlete development, urging young coaches to seek guidance from experienced mentors and cut through the noise of surface-level social media impressions. 

As always make sure you stream this on Spotify, Apple Podcasts and right in the video above! 

TAKEAWAYS 

• Face-to-face learning creates deeper, more meaningful understanding. 

• Mentorship from experienced professionals is invaluable for young coaches. 

• Social media often promotes superficial evaluations of coaching ability. 

• Great coaching is about instilling belief and confidence in athletes. 

• Knowledge of the history behind training methods is critical. 

• Periodization was originally designed to build Olympic champions. 

• Modern coaching thrives at the intersection of data and human interaction. 

• Coaches must cut through distractions and focus on meaningful learning. 

• Real-time athlete engagement enhances both teaching and performance. 

• Open-mindedness leads to growth and effective coaching. 

TIMESTAMPS 

00:00 – The Importance of Diverse Knowledge 
02:45 – Mentorship and Face-to-Face Learnin 
06:32 – The History and Purpose of Periodization 
11:15 – Coaching Beyond Social Media Impressions 
15:04 – Instilling Belief in Athletes 
19:27 – Blending Data with Human Interaction 
23:58 – Eliminating Noise and Focusing on Growth 
27:49 – Staying Open-Minded as a Coach 

As always make sure you stream this on Spotify, Apple Podcasts and right in the video above!