Cues, not corrections
"Drive your knee" beats "your knee was a little low." Cue-based coaching gets the change to happen in the next rep, not the next month. AI prescribes cues for what it sees, not just diagnostic notes.
Relays tips are everywhere. Most are generic. Here are the cues real relays coaches use, short, specific, and tied to the phase of the rep where they apply. Pair them with AI form check and you have a feedback loop that closes.
"Drive your knee" beats "your knee was a little low." Cue-based coaching gets the change to happen in the next rep, not the next month. AI prescribes cues for what it sees, not just diagnostic notes.
Most athletes try to fix three things at once and fix none. Pick one cue per rep, see what it does, then iterate. The AI surfaces the one cue that would close the biggest gap in your relays.
A cue is only useful if it triggers in the right phase. "Heel down" means nothing without a moment to apply it. Each AI tip is timestamped to the phase of relays it belongs to.
Generic tip lists are everywhere. Tips tied to your specific form errors are not. Upload a clip and AI returns the 1-3 cues that would change the most in your relays, ranked by impact.
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.
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.