Fred Duncan Performance Training Promo

Want an inside look at some of the sports performance training at Fred Duncan Performance Center?

Where Do Athletes Go To Get Fast?

Want to be fast? Then you need to train in a fast environment. We have been working with this athlete for the last 7 months on improving sprint mechanics and increasing her ability ability to produce force. Watch out WNY, she is no joke!!

For more information on Buffalo’s premier Sports Performance Facility, please refer to our “Sports Training” section above.

Seated Box Jump

Clarence Softball/Volleyball athlete, Gretchen Weiss, dominating a seated box jump.  Not to mention, she’s only 15 years old!

Of course she’s a great athlete but there is something to be said for spending time actually coaching and developing a young athlete to perform movements properly.

While she does lift (and she’s very strong too), the majority of her work is spent doing explosive medball throws, sprints, and jumps as the main stimulus in her program. These actually carry over to the weight room and allow her to continue to get stronger even though the total lifting volume is relatively low.

Our Name Is Changing: Here’s Why

Fred Duncan Performance Training Logo Banner

In 2012, The New York Sports Center was born.  We started this facility with one goal – to offer the most advanced, thorough and effective training and nutrition service in Buffalo, Ny.  In the last two years, we have prepared players for the NFL draft, coached 1st place finishers in Bodybuilding-Figure-Bikini-Powerlifting shows, worked with Pro and Division 1 athletes, helped countless people lose weight, and developed youth athletes from age 10 and up.

All in all, we did exactly what we sought out to do. We have been able to work with and impact so many great people in the WNY area and I am forever grateful to our dedicated clients. Without them, this gym would not be where it is today and I thank all of you.

Initially, the training was led by myself (Fred Duncan) and Buddy Morris. After about a year in business, Buddy was offered the Arizona Cardinals Head Strength and Conditioning position. He had been in the NFL previously with the Cleveland Browns and was eagerly awaiting to get back to that level.

He took the position and helped the Cardinals win 11 games and make the postseason this year. In my opinion, they were able to land the best strength and conditioning coach in the country. I am and always will be humbled and honored that he mentored me.

Anyone who has been to our facility knows that we do not use interns or assistants to coach our athletes and clients. This is by design and also helps explain the name change. Over the past two years I have had plenty of opportunities to add coaches/trainers, but that is not the direction that I want to take this facility at the moment. If the right fit presents itself, I will consider it, but I will not sacrifice the quality of this product at any expense.

Sure, there is more money to be made having multiple trainers and conducting large chaotic groups, but that defeats the purpose of our initial goal. We wanted to break the mold.  This is highly specialized training from coaches who are nationally recognized as leaders in their field.

After giving this a lot of thought, I decided to change the name of the facility. The initial name did not accurately depict our services and gave a lot of people the impression that we were in New York City. Obviously, being located in Buffalo, Ny (6 hours from NYC), this was not our goal. I have had countless people from the NYC area email, call and apply to work here. Also, with the departure of Buddy to Arizona, it only felt right to rebrand. Hence, the name change.

As it stands, I was running an online consulting business, Fred Duncan Training and Nutritional services, for the last few years at I have used this site to write blogs and work with distance clients from all over the world.  I am in the process of changing everything over to the name, Fred Duncan Performance Training. Nothing other than the name will change.

What does this name stand for? High level performance from a coach you can trust. Whether that’s customized nutrition, athletic development, or in person coaching. All of my clients know that I live and breathe this profession and will go to any length to help them achieve their goals.

In closing, I want to thank all of you who have been a part of this facility. The past two years have been more than I ever could have asked for. I look forward to continuing to have a positive impact on my clients and athletes.

Strength Training Reduces Sports Injuries

One of the main things I emphasize to parents is the importance of proper athletic development in keeping athletes healthy.  This is a great graphic from the Journal of Sports Medicine – “Strength training reduces sports injuries to less than one third”.

Contact us at (716) 400-4869 or to learn more about Buffalo’s Elite Sports Training facility and how our program can benefit you or your athlete!



Sports Performance Training

PARENTS OF ATHLETES: STOP throwing money away on extra skill sessions outside of your child’s sport. Yes, these have merit, but when practicing 6 days a week, your athlete gets a ton of technical work. Rates of injury still continue to sky rocket and a lot of it is attributed to early specialization. By constantly repeating the same motions without developing the necessary strength and foundation to handle this, you are setting kids up for failure. Some can tolerate this workload but many cannot.

What they don’t get is proper athletic training and development. They don’t learn how to decelerate, absorb and accept force, produce more force, improve muscular imbalances, sprint efficiently and safely, and reduce their risk for injury. Take something as simple as landing. If the athlete cannot land properly, they will be unable to prevent force from traveling up to the knee. Overtime, this will add up and the accumulation of stress will unfortunately lead to a disastrous injury.


What good are improved throwing mechanics if the child doesn’t maintain mobility and stability in the proper joints thus being more susceptible to rotator cuff tears?
What good are improved dribbling drills if the child has an imbalance between the hamstrings and quadriceps which is a proven risk marker for ACL tears?

I can guarantee you that PROPER, SCIENTIFIC, and DETAILED athletic development will far outweight any “outside” lessons on skill for the athlete. As I mentioned before, they practice multiple times a week. There is a reason why D1 programs, Pro Sports, and Olympic athletes all have Strength and Conditioning coaches.

Call us today at (716) 400-4869 to set up a free evaluation for your athlete.

When Should Kids Begin Sports Performance Training?

Buffalo Sports Training

If you have a young child in sports, I imagine you have considered some athletic training. In my opinion, coaches and parents vastly underestimate and under-appreciate the role proper training can have in developing an all around athlete.

All sports require a certain level of movement efficiency. The best athletes are those with great body awareness and control. They make difficult tasks look effortless. Being able to run fluidly, change direction, make explosive movements and absorb force safely.

These are all skills that can be learned and improved upon. Athletic development today is a science. We understand how these abilities can be realized and maximized to build a strong, fast, and efficient athlete.

At The New York Sports Center, we focus on Long Term Development. This requires following certain phases of development for youth athletes from age 8 up to high school/college athletes. While all training is beneficial, regardless of age, there is value in having an early start. Here’s why:

CS4L Figure 8

If you look at the chart above, it details the “windows of opportunity” for young athletes. Sports scientists have found that there are specific intervals in a child’s development where the effect of proper training can be maximized.

These “accelerated adaptive windows” are where you can unlock certain abilities of your young athlete. Miss this window and there’s no making it up. Here are some quotes from “Windows Of Optimal Trainability” (Balyi and Way 2005).

“Windows of trainability refers to the sensitive periods of accelerated adaption to training, which occurs prior, during and early post puberty. All systems are always trainable, thus the windows are always open, HOWEVER, a window is fully open during the sensitive periods of accelerated adaptation to training and partially open outside of the sensitive periods”.

“There is full consensus among experts in this area that if physiological abilities are not developed during the sensitive periods, the opportunity for optimum development is lost and cannot be fully retrieved at a later time”.

For example, some athletes are just plain faster than others. They have “it” so to speak. This is what you’d refer to as inherent speed. Now, speed can be improved through proper sprint and resistance training, but this will not improve inherent speed.

The first window for speed development is 6-8 for females and 7-9 for males. It is during this time that you can actually influence the make up of their muscle fibers and essentially alter their genetic makeup. This is recognized as the first  “critical period of speed development”. The second window for speed development is 11-13 for girls and 13-16 for boys.

LTAD Website

My advice? Your athlete practices their sport more than enough. What they truly need is to develop the necessary bio-motor abilities to be a complete athlete whose skills will transfer to their athletic endeavors. Renowned Track and Field coach Dan Pfaff describes it as the 5 S’s of training.

1.) Speed

2.) Strength

3.) Skill/Technique

4.) Stamina/Work Capacity

5.) Suppleness

If one ever looks to reach elite status or truly maximize their potential, these qualities must be addressed and progressed properly. Please visit our link at, Buffalo Sports Training, to learn more about the performance coaching we offer.

Team Training For Sports

Could your son or daughter’s entire team use some performance training? We offer small group, 1-on-1, and team training.  We train the Clarence Softball Travel team, the U15 Empire girls soccer team, a synchronized swim team, some of the areas top tennis players and more. Make sure you visit our Sports Performance Training link for more information on Buffalo’s Premier Sports Training facility.



Youth Sports Training

If you have a child in athletics, I would hope that you have seen some of the recent literature regarding early specialization in sport. Sports are big business today and with college scholarships on the line, parents and kids are devoting more and more time to perfecting their craft. Between their school team, travel team, and outside lessons in their particular sport, kids are handling an impressive workload – but at what cost? The rates of injury are increasing and something needs to be done. I suggest you be proactive instead of reactive.

At The New York Sports Center we focus on LTAD or Long-Term Athletic Development. Training is a long-term process. You start with the basics and build a solid foundation, then you continue to build upon each layer. That’s why training on and off isn’t going to be much help. We have a saying here, “if it’s not trained, it’s not maintained.” I will only give the athlete what they display to me that they can handle. The first few months of their training is extremely general. I am trying to develop the necessary bio-motor abilities to be a well-rounded athlete who is resilient to injury. As they progress, they can handle more.

I have seen hundreds of youth athletes in the Buffalo area since we opened and I’m very underwhelmed. What I’ve seen are a bunch of kids who specialize in one sport, have poor fundamental movement skills, lack of general strength, inability to correctly perform body-weight movements, horribly inefficient sprint mechanics, and a host of postural and mobility issues. Not to mention, the rate of injury is a bit alarming.

So what’s going on? This is where I will start my rant and this is directed at the coaches AND parents.

Let’s start with the coaches since they should be qualified, right?

Dear “Coaches”, just because you played a sport, that does not mean that you know anything about strength and conditioning. Being put through a workout and knowing a few exercises does not make you qualified, not even in the slightest. I played on the collegiate and pro level and that is not where I learned strength and conditioning. I learned by taking the necessary coursework at a graduate level (anatomy, physiology, bio-mechanics, rehabilitation, neuroscience) AND by studying under one of the greatest strength and conditioning coaches of ALL-TIME (For more on Buddy Morris) for close to 10 years. And guess what? I still spend every single day reading and studying more to continue to improve my ability to help my athletes. I still have so much to learn and the difference is, I’m not afraid to ask for help. Buddy has openly told me that nobody has ever asked him more questions than I have. You are not doing this. So, like I tell my athletes, I will leave the technical aspect of the sport to YOU (the coach) and you should leave strength and conditioning to ME.

Here’s an example. I recently started training a new travel team of athletes. I gave them all assessments. They were a mess. Last year they had 3 acl tears, multiple hamstring pulls, and a good deal of ankle injuries. These are young athletes (14-15). Now, injuries are not 100% preventable, but there’s a difference between adding to the problem and trying to prevent it. The coach has them do a lot of running and what he considers “sprint work”. So I ask the coach, “Do you track their running volume?” “Does it fluctuate based on where they are in their season? (off-season vs in-season)? “Do you even know what you are looking for when they run?” “Are you doing anything prehabilitation wise?”

The answer to all of these questions was silence, followed by “uh well, not really”. The best part of the conversation was hearing that their “sprint” work was doing miles, that’s not a typo, MILES. So what’s happening is you have coaches who are simply having athletes do things just because they did them. There is no real thought behind it. They take bullshit they see on biggest loser or snippets on ESPN and then blindly throw it at their athletes. Everything you do should have a specific purpose and if you can’t describe why you are doing it, then you shouldn’t be doing it. This goes for the coaches that sit in on my sessions as well. Trying to replicate what I do with them in the gym isn’t necessary or effective since you don’t know why you’re doing it, what to look for, or how it fits within the overall structure of the program.

At the same time, they were working with people who consider themselves strength and conditioning coaches on the outside as well. The one program was all just lifting weights which is great if you want to be a weight-lifter. No sprint mechanic work, no mobility work, no prehabilitation. Strength is certainly important but it is ONE factor in being an athlete. If it was all about strength, power-lifters would be running 4.3 40’s and dominating sports everywhere. All you need is enough strength to perform your sport. Getting stronger is easy.

As Buddy Morris always told me, “It’s easier to get a weak kid, strong, than it is to make a slow kid, fast”.  These young athletes need to be able to easily handle their own body-weight as external resistance before you start throwing heavy loads on them. Strength will help improve speed but understand that sprinting itself is a skill. You must improve their mechanics and this goes far beyond strength. It requires exceptional attention to detail, repeated exposure, and real coaching. The other guy was a former athlete with zero formal education who focused on the speed ladder, a useless piece of equipment that is best left to obese people on biggest loser. Where did this get them? They’re decently strong for their age but their running mechanics are inefficient, their mobility needs work, and clearly, injuries were a problem.

So how do you know if your kid is working with someone qualified? SHOP AROUND. It’s very easy for people to lie about their resume online, just look at the local performance centers who have kids who played on a team that Buddy Morris coached and then turn that around to say they mentored under him. They have no graduate education and only saw training for their specific sport. Not to mention, they run large groups to maximize profit and pay very little attention to detail. This is not coaching. Every single parent that has switched over to our performance center is shocked at how different it is. Try this – Google their name. See what comes up, see who they write for, and see their actual accomplishments instead of what they tell you they are. 

For Parents:

Clearly, you want to give your child the opportunities to succeed. Playing the sport is great and it’s absolutely necessary. However, it gets to a point where they need development outside of their sport as well. I will use a couple examples to explain this. Swimmers, for example, often exhibit anteriorly (forward) rotated shoulders, kyphosis of their thoracic spine (hump-back), and internal rotation of the shoulder leading to impingement, cuff issues, etc. Is swimming more going to correct this? Obviously not. And while these are adaptations to that specific sport, that doesn’t mean that you shouldn’t be training to balance these issues out. Baseball, tennis, and volleyball are also very tough on the shoulder joint. This repetitive overhead motion very often leads to overuse injuries and potential damage to the shoulder over time. I was one of these overhead athletes who had career ending shoulder surgery after my parents poured thousands into my athletics career. I worked out all of the time but I didn’t know the difference between working out and training for sport. You could wait for this to happen or you could do your best to prevent it.

If you want them to get better, allow them to be developed as an all-around athlete. At a certain point, they already have the technical skills of the sport. It’s the work off of the court that will allow them to perform at a higher level and be less likely to suffer an injury. If this type of training wasn’t important the NFL, NBA, etc. wouldn’t all designate multiple positions to strength and conditioning for their athletes. For the most well-rounded sports performance training in Buffalo visit our link (Here) for more information.

Sports Performance Training in Buffalo, Ny


We created this facility for one reason: to break the mold. This is not your typical gym with weekend certified trainers. This is not a training facility where athletes are thrown into groups of 20 kids while an intern checks their facebook and “coaches” them.

We wanted to offer something different. A facility where we go no larger than 4-5 athletes in a group and spend the whole time actually coaching and watching them. There are no interns or assistants. If you want high-level coaching from nationally recognized pro strength and conditioning coaches, you come here. We coach athletes from age 7 all the way up to current NFL players.

As more and more athletes come through our doors, we are reminded why we set it up this way. True coaching is an art. It requires discipline and attention to detail. It’s a shame to see all of the performance centers near us who have opted more for profit than product.

Every athlete is different. They will all present with their own unique anatomical variations, weaknesses, mobility (or lack thereof), sprint mechanics, injuries and so on. Because of this, they should all be given a program unique to them. This cannot be accomplished with large groups of athletes and an inexperienced coach watching over them.

With our background in physical therapy, we take a whole body approach to ensure that the athlete is not only faster and stronger but more resilient as well. Prehabilitation can go a long way in keeping athletes healthy and ready to perform.

So, where are your kids training again?

Visit our page Buffalo Sports Performance Training for more information.


Get every new post delivered to your Inbox.

Join 52 other followers