Learn the phases in order
Don't try a full rep on day one. relays is a sequence, each phase its own skill. Master phase 1 before phase 2, before the full rep. AI tells you which phase needs the most work right now.
Starting relays is mostly about not grooving in habits you'll have to break later. Here's where to start, which phases to learn first, the form errors to recognize before they become permanent, and how to use AI form check from rep one.
Don't try a full rep on day one. relays is a sequence, each phase its own skill. Master phase 1 before phase 2, before the full rep. AI tells you which phase needs the most work right now.
The mistakes beginners make are predictable. The same form errors show up in week 1 of every athlete's relays. The earlier you catch them, the easier the fix, six months in is too late.
Your first month of relays should be on video. Even bad reps. AI gives you the same coaching notes a real coach would, but available immediately, on every rep, not just the ones a coach happened to be watching.
Beginners benefit most from form check, not most experienced athletes, because catching errors early prevents the months of un-grooving later. Film your first reps, get the AI's read, fix what's small while it's small.
Follow up in chat and ask questions. The AI remembers your analysis and speaks the language of relays coaching.
The progression below is conservative. the goal is to groove correct technique before bar height becomes a goal. Every week ends with a video re-test against the previous week to confirm the pattern is sticking.
Stationary exchanges only. Hand position, palm orientation, baton placement. 100+ reps per session.
Walking and jogging exchanges. Add verbal call practice.
Build-up exchanges (50% > 70% > 85%). Set initial go-mark.
Race-pace exchanges in zone. Calibrate go-mark per pair.
Full 4-leg practice runs. Time the whole relay vs sum of individual splits.
Refine: blind handoffs, speed retention, leg-order strategy.
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).
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.