Drills tied to your form errors
Generic drill lists don't tell you which drill to do this week. Our AI identifies the specific error in your relays and matches the drill that addresses it.
Relays drills work best when they target what's actually broken in your relays. Upload a clip, our AI analyzes the form, and surfaces the specific relays drills that fix the errors it found. No generic drill list, no busywork.
Generic drill lists don't tell you which drill to do this week. Our AI identifies the specific error in your relays and matches the drill that addresses it.
Block-start drills, plant drills, release drills. Relays broken down by phase, train the phase that's holding back the rest of the rep.
After a drill block, upload another rep. The AI tells you whether the error closed up, or whether more reps of the drill are needed.
Run the drills, re-test the form on video, repeat. Relays drills become measurable, you can see in the next analysis whether the error closed up, instead of guessing.
Follow up in chat and ask questions. The AI remembers your analysis and speaks the language of relays coaching.
These drills come from coaching practice (Dahlman, Petrov-Bubka tradition, Slippery Rock camps). Each card lists the phase it targets, the method, what to watch for, and a prescribed rep volume.
Hand position, baton placement, grip close.
Both runners stationary. Practice 'stick' call, hand back, baton placement. 20 reps each direction.
Hand moving on call; baton placed too high/low.
Verbal call timing, distance estimation.
Both runners walk forward. Incoming calls 'stick' at 2 arm-lengths. Practice exchange in motion.
Calling too late or too early.
Speed-matched timing.
Both runners jog at matched pace, ~6 m/s. Run through the exchange.
Outgoing running too slowly; incoming overtaking.
Real-pace go-mark trigger and exchange.
Set up 30 m run-in for incoming, full acceleration zone for outgoing. Run through 20 m zone at race pace.
Late go-mark (catching slow); early go-mark (outgoing waits).
Setting the right go-mark for your pair.
Run 4-6 race-pace exchanges at the calculated go-mark. Adjust by 1 ft increments based on outcome.
Skipping calibration; using last year's mark.
Holding speed through the exchange.
Time both runners across the 20 m exchange zone. Compare individual times to with-baton times.
Either runner slowing; verbal cue too late.
Primary sources behind the numbers and methods on this page.
Five common questions about relays that come up in coaching.
A directory of every relays page on the site, from broad analysis tools to specific phase deep-dives. Each entry points to a focused write-up.
Download the app. Film a rep. See what the AI sees. Free first analysis, no card, no account required.