Learn the phases in order
Don't try a full rep on day one. sprints is a sequence, each phase its own skill. Master phase 1 before phase 2, before the full rep. AI tells you which phase needs the most work right now.
Starting sprints is mostly about not grooving in habits you'll have to break later. Here's where to start, which phases to learn first, the form errors to recognize before they become permanent, and how to use AI form check from rep one.
Don't try a full rep on day one. sprints is a sequence, each phase its own skill. Master phase 1 before phase 2, before the full rep. AI tells you which phase needs the most work right now.
The mistakes beginners make are predictable. The same form errors show up in week 1 of every athlete's sprints. The earlier you catch them, the easier the fix, six months in is too late.
Your first month of sprints should be on video. Even bad reps. AI gives you the same coaching notes a real coach would, but available immediately, on every rep, not just the ones a coach happened to be watching.
Beginners benefit most from form check, not most experienced athletes, because catching errors early prevents the months of un-grooving later. Film your first reps, get the AI's read, fix what's small while it's small.
Follow up in chat and ask questions. The AI remembers your analysis and speaks the language of sprints 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.
Foundational sprint mechanics: A-skips, B-skips, ankling. Acceleration runs from 3-point start, 20-30 m. Goal: front-side mechanics.
Block introduction: setup, set position, first 3 strides. Goal: clean block clearance.
Block starts to 40 m. Add resisted runs (light sled/hill). Goal: drive-phase angle, no popping up.
Build to 60 m blocks. Introduce flying 20 m for max-velocity exposure. Goal: smooth transition from drive to upright.
Full 100 m attempts in training. Race-pace work begins. Goal: maintain form through 80-100 m.
Refine block clearance (target 0.35 s). Add 200 m race work. Lactate tempo blocks 1x/week.
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.
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.