Drills tied to your form errors
Generic drill lists don't tell you which drill to do this week. Our AI identifies the specific error in your sprints and matches the drill that addresses it.
Sprints drills work best when they target what's actually broken in your sprints. Upload a clip, our AI analyzes the form, and surfaces the specific sprints drills that fix the errors it found. No generic drill list, no busywork.
Generic drill lists don't tell you which drill to do this week. Our AI identifies the specific error in your sprints and matches the drill that addresses it.
Block-start drills, plant drills, release drills. Sprints broken down by phase, train the phase that's holding back the rest of the rep.
After a drill block, upload another rep. The AI tells you whether the error closed up, or whether more reps of the drill are needed.
Run the drills, re-test the form on video, repeat. Sprints drills become measurable, you can see in the next analysis whether the error closed up, instead of guessing.
Follow up in chat and ask questions. The AI remembers your analysis and speaks the language of sprints coaching.
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.
Holding a low body angle and driving the ground back.
Lean against a wall at 45 deg, drive each knee up alternately. 30 contacts per leg.
Hips dropping; knee not driving high.
Horizontal force application out of blocks.
Light sled (10-20% body weight) or a partner's band. 20-30 m blocks starts.
Standing up under the resistance instead of driving forward.
Top-end speed, relaxation at peak.
20 m run-in at submax, then 30 m timed at full speed. Walk back rest.
Tightening at the timing zone; pressing instead of relaxing.
Front-side mechanics, knee-up posture.
Standard sprint warm-up drill series, 20 m per drill.
Cycling the leg behind instead of front-side.
Force production against resistance.
Steep hill (5-10 deg) or sled (15-25% body weight), 20-30 m sprints.
Excessive forward lean; losing knee drive under load.
Lactate tolerance and form under fatigue.
200 m runs at 75-85% effort, 200 m walk recovery, 6-10 reps.
Running too fast (tempo, not max).
Primary sources behind the numbers and methods on this page.
Five common questions about sprints that come up in coaching.
A directory of every sprints 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.