Phase by phase, not gut feel
Good relays technique isn't a vibe. It's a sequence. Each phase has clear targets you can measure: angles, foot positions, body lean. The AI tells you which phase in your rep is costing you the most.
Relays technique is about precision. Every relays rep is a chain of phases. Each phase sets up the next. Get the phase-by-phase breakdown coaches use, plus AI that grades your own technique against it, frame by frame.
Good relays technique isn't a vibe. It's a sequence. Each phase has clear targets you can measure: angles, foot positions, body lean. The AI tells you which phase in your rep is costing you the most.
Watch a relays coach review tape. They pause on the same handful of frames every time. The takeoff, the plant, the release, the clearance. The AI pulls those exact frames for you.
Most form errors trace back one or two phases. Fixing the symptom doesn't help. The AI traces the chain back to the cause so you fix the right thing.
Upload a clip, AI tags every phase, marks where technique breaks, and writes a coaching note for each one. The same phase-by-phase read your coach would give, but on every rep, not just meet day.
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.