Perfect form in relays isn't about looking smooth. It's about hitting the targets coaches measure, phase by phase. Here's what perfect relays form looks like at each phase, what coaches grade for, and how the AI compares your form to the standard frame by frame.
Each phase of relays has a target. Takeoff angle. Body lean. Foot strike. Release height. "Perfect" means hitting the target on each phase, in order. The AI grades against the targets, not against how the rep looks.
A frame can look ugly and still work. A clean-looking frame can still cost you. The AI grades the mechanics, not the look. You stop chasing pretty form and start chasing the targets that matter.
Don't compare yourself to a pro's highlight reel. Compare your phase 2 to the standard for phase 2. The AI does this for you and tells you the gap, frame by frame.
Upload a clip, AI grades each phase against the form standard, and tells you the specific gap to close. Not a vague "work on your technique," a concrete read on which target you're under and by how much.
Follow up in chat and ask questions. The AI remembers your analysis and speaks the language of relays coaching.
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.
The numbers coaches grade against. Levels run from beginner through elite, your AI form check compares your reps to the level above you.
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.
