Plans are built around phases, not weeks
Most sprints plans are calendar-based, week 1, week 2, week 3. A better plan is phase-based, train the phase that's weakest, until it's not weakest anymore. AI tells you which phase to start with.
A sprints training plan should adapt to what your form is doing now, not what it was doing last season. Here's how to structure a sprints plan around the phases the AI flags as weakest, strength block, technique block, plyo block, and re-test against video at the end of each.
Most sprints plans are calendar-based, week 1, week 2, week 3. A better plan is phase-based, train the phase that's weakest, until it's not weakest anymore. AI tells you which phase to start with.
Plans without checkpoints turn into routines. Every two to three weeks, upload a sprints clip and let the AI check whether the gap closed. If it didn't, the plan changes.
Once the takeoff is dialed in, the next gap shifts. The plan follows the gap, not the calendar. AI re-prioritizes after every video re-test.
Build a sprints plan around the phase that's costing you the most, train it for two to three weeks, re-test on video, repeat. AI tells you what to start with and what to do next.
Follow up in chat and ask questions. The AI remembers your analysis and speaks the language of sprints coaching.
This is the schedule a typical HS or club program uses during the in-season. Wednesday's drill focus rotates based on what AI form check flagged from the weekend's tape.
Speed: blocks to 30-40 m, full recovery. Plyo: bounding, depth jumps. Strength: posterior chain.
Tempo: 6-10 x 200 m at 75-85%. Mobility / core.
Speed-endurance: 4-6 x 150 m at 85-95%, 4-6 min rest.
Recovery: 30 min easy bike or pool. Mobility, soft-tissue work.
Race prep: blocks to 60 m at full effort, 4-5 reps. Or meet day.
Meet or off.
Tape review. Compare reps against AI-flagged targets. Plan drill focus for the week.
Progression is non-linear. The ladder below maps marker behavior, typical sprints performance, approach length, and last-5m approach speed to the technical focus that should dominate your training block.
| Level | Marker | Performance | Approach | Speed | Training focus |
|---|---|---|---|---|---|
| Beginner | First season. Limited block work. | 100m: 13.0+ s (M), 14.5+ s (W) | n/a | Peak < 8 m/s | Mechanics, A-skip / B-skip patterning, block setup. |
| HS Developing | Comfortable in blocks, can run a clean 100m. | 100m: 11.8-13.0 s (M), 13.5-14.5 s (W) | n/a | Peak 8.0-8.8 m/s | Drive phase angle, transition timing, race-distance form. |
| HS Top / Club | State-meet caliber. | 100m: 11.0-11.8 s (M), 12.5-13.5 s (W) | n/a | Peak 8.8-9.8 m/s | Block clearance < 0.40 s, max velocity, lactate tolerance. |
| College | Conference / national-meet caliber. | 100m: 10.4-11.0 s (M), 11.7-12.5 s (W) | n/a | Peak 9.8-10.8 m/s | Block efficiency, peak velocity 10+ m/s, fatigue resistance. |
| Elite | Sub-10.5 (M), sub-11.5 (W). | 100m: < 10.5 s (M), < 11.5 s (W) | n/a | Peak 10.8-12 m/s | Marginal gains, race execution, recovery between rounds. |
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.