Start with the phases, not the rep
Beginners learn faster when they understand sprints as a sequence, each phase its own skill. Master phase 1 before phase 2. Don't try the full rep until each piece works in isolation.
Sprint is a sequence, phases that build on each other. This is how to learn sprints from scratch, the phases in order, the cues that trigger each one, and the form errors beginners hit first. Pair it with AI form check and your first month gets a lot more efficient.
Beginners learn faster when they understand sprints as a sequence, each phase its own skill. Master phase 1 before phase 2. Don't try the full rep until each piece works in isolation.
Almost every beginner makes the same handful of mistakes in their first month of sprints. The AI catches them on the first rep and gives you the drill that fixes each one, instead of waiting until they're stuck in.
Watching your own sprints reps on video for the first time is a shock. AI on top makes the shock useful, it tells you what to actually do next, not just "fix your form."
First month of sprints? Upload a clip, get a phase-by-phase read on what you're already doing right and what's already a habit you'll need to break later. The earlier the AI catches it, the easier the fix.
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.
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.
Set position, drive angle, and the first 2 strides out of the blocks. World-class sprinters reach ~33% of their max velocity by block clearance, in only ~5% of total race time.
Forward body lean, longer ground-contact times, aggressive horizontal force. The 100m is built or lost in this phase.
Body angle rises smoothly from drive to upright. Stride length grows; ground contact shortens. Speed approaches max.
Top-end speed phase. Vertical force dominates; ground contact ~0.09-0.10 s. Elite peaks at ~11.2 m/s, around 6.27 s.
Holding form through 80-100m as ATP-PC stores deplete. The race is decided here in close finishes.
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.