Most lost sprints performance comes down to a small handful of mistakes. The same ones show up across HS, club, and college athletes. Each one has a clear look on video. Here are the ones the AI flags most often, with the fix for each.
Trail leg drop in hurdles. Takeoff under the top hand in pole vault. Reaching at the board in long jump. The same errors show up in athlete after athlete, and they look the same on video. The AI catches them in the same frame a coach would.
An error in phase 4 of sprints usually has its root in phase 2. Fixing the symptom doesn't help. AI traces the chain so you fix the actual cause, not the visible effect.
Every flagged mistake comes with the drill that targets it specifically. No generic drill list, no busywork. The drill that fixes a takeoff issue isn't the drill that fixes a release issue.
Read about mistakes, then upload a clip and see if you have any of them. AI runs the same checks a coach would and tells you in plain language what's happening, plus what to do this week to fix it.
Follow up in chat and ask questions. The AI remembers your analysis and speaks the language of sprints coaching.
Each fault below is described two ways: how it looks on video (so you can recognize it on your own clips) and the drill or cue that fixes it. AI form check identifies these patterns in the same frames a coach would.
You reach full upright posture in the first 5-7 meters instead of staying angled forward through 15-20m.
Drive-phase wall pushes and resisted sled starts to groove a lower angle for longer.
Your front foot is landing ahead of your center of mass in steps 2-4, creating a braking force every step.
Short, punchy first-step drills with a focus on foot contact behind the hips.
Your hands swing past the center line instead of front-to-back, leaking rotational energy.
Arm-swing mirror drills and 'paint the line' focus cues at jog pace.
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.
