Start with the phases, not the rep
Beginners learn faster when they understand relays as a sequence, each phase its own skill. Master phase 1 before phase 2. Don't try the full rep until each piece works in isolation.
Relay is a sequence, phases that build on each other. This is how to learn relays from scratch, the phases in order, the cues that trigger each one, and the form errors beginners hit first. Pair it with AI form check and your first month gets a lot more efficient.
Beginners learn faster when they understand relays as a sequence, each phase its own skill. Master phase 1 before phase 2. Don't try the full rep until each piece works in isolation.
Almost every beginner makes the same handful of mistakes in their first month of relays. The AI catches them on the first rep and gives you the drill that fixes each one, instead of waiting until they're stuck in.
Watching your own relays reps on video for the first time is a shock. AI on top makes the shock useful, it tells you what to actually do next, not just "fix your form."
First month of relays? Upload a clip, get a phase-by-phase read on what you're already doing right and what's already a habit you'll need to break later. The earlier the AI catches it, the easier the fix.
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.
Each phase has a coaching cue, a measurable target, the frames a coach pauses on, and the failure mode AI flags most often. Use it as a self-diagnostic checklist on every video.
Incoming runner sprints at maximum speed into the exchange zone. Speed retention is the entire job.
Outgoing runner waits at the back of the 10 m acceleration zone. They start sprinting when the incoming runner crosses the go-mark.
Outgoing runner accelerates blind. The 10 m acceleration zone (added in 2018) gives time to build speed before the 20 m exchange zone.
Incoming runner calls 'stick' (or similar) when ~2 arm-lengths away. Outgoing throws hand back, palm up (upsweep) or down (downsweep), held still.
Incoming runner places (not throws) the baton firmly into the outgoing's hand. Both runners maintain speed.
Outgoing runner accelerates out of the zone with the baton, into their own race phase.
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.