Workouts tied to your weakest phase
If the takeoff is your weakest part of sprints, the workout is takeoff-specific. If it's the approach, it's approach-specific. The AI matches the right workout to the gap it sees.
Sprints workouts are most useful when they target the gap between where your form is now and where it needs to be. Upload a clip, AI analyzes the rep, and surfaces the sprints workout themes that fix what it found, strength, plyometric, technique, or speed.
If the takeoff is your weakest part of sprints, the workout is takeoff-specific. If it's the approach, it's approach-specific. The AI matches the right workout to the gap it sees.
Most athletes default to strength work because that's the gym. sprints also needs plyometric power and pure technique reps. AI helps you balance the three based on what your form actually needs.
Workouts only matter if they show up in the rep. Upload a clip after a workout block, AI tells you whether the gap closed or whether the same gap is still there.
Skip generic workout lists. Upload a sprints clip, get the workout themes the AI thinks your form needs, then re-test on video to confirm the gap closed. That's the loop.
Follow up in chat and ask questions. The AI remembers your analysis and speaks the language of sprints coaching.
Distribution between these themes shifts across the season. off-season skews to the strength and plyo categories, in-season tilts to technical and speed work. AI form check tells you which category to weight in a given week.
Top-end speed development. The biggest variable in 100m time.
Force production over the first 30 m.
Holding speed past 80 m.
Vertical and horizontal force production.
Recovery between high-intensity sessions, fatigue resistance.
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.