Most athletes get coached to run harder. Nobody ever teaches them to run right. Here's exactly how we do it — the same way for every athlete, every sport, every age.
4 StepsMeasure · teach · build · retest
Every sportTrack · football · soccer · XC
Every sportAges 7–18
FilmedEvery athlete, every time
The method
Four steps. Then we do it again.
This isn't a programme you finish. It's a loop that runs for as long as an athlete trains with us, and every turn of it starts with a measurement.
STEP 01
Measure
Timed, tested and filmed from the side in slow motion. The same tests every time, so a number in March means something against a number in September.
STEP 02
Teach
We show the athlete what their body is actually doing — on film, with the angles drawn on it — and give them two or three things to fix, in order.
STEP 03
Build
Drills to correct the mechanics, then speed and strength built on top. That order matters more than anything else on this page.
STEP 04
Retest
Months later, the same tests on the same equipment. The report shows both side by side, so progress is a number rather than a feeling.
Why the order matters: making an athlete with poor mechanics run more just makes them better at running badly — and it's how young athletes get hurt. Fix how they run, and the speed you build on top holds up in a game.
What we measure
The eye can't see this. A camera can.
At full speed, a foot is on the ground for less than two tenths of a second. No coach alive can judge what happens in that window by watching. So we don't guess — we film it and measure it.
Touchdown positionHow far in front of the hips the foot lands, as a fraction of leg length
Braking shin angleDegrees the shin is angled forward at contact
Trunk leanPosture through the drive phase
Ground contact timeHow long the foot stays down, in hundredths of a second
TurnoverSteps per second, against the range for their age
Knee drive & heel recoveryWhat the back leg does on its way through
Times & jumps10yd, 40yd, flying 30, vertical and broad jump
SHIN 9° FORWARD
> Form Lab · one frame at touchdown, measured
What we won't compromise on
Four rules, every session.
Measured, not guessed
Every athlete is timed, tested and filmed. If we tell you something is wrong, we can show you the frame it's wrong in.
So you never have to take our word for it.
Mechanics first
We fix how they run before we ask them to run more. Change the movement and the speed comes with it — and it holds up in a game, because it was built on fundamentals.
So progress doesn't fall apart under pressure.
Taught, not just trained
Your athlete leaves knowing what they're working on and why — and so do you. Explained in words a 12-year-old understands.
So they can coach themselves when we're not there.
Verified, not claimed
Every mark on our leaderboard is coach-verified with a date and film. Nothing is self-reported.
So a recruiter can trust the number.
Age matters
The same system, scaled.
A nine-year-old and a seventeen-year-old need the same mechanics and very different loading. Training a young athlete like a small adult is the fastest way to hurt them.
7–9
Learn to move
Coordination, posture and running mechanics through games and drills. Bodyweight only. The goal is a movement base, not a time.
10–12
Learn to train
Mechanics get technical. Introduction to structured sessions, sprint form and age-appropriate strength.
13–15
Learn to compete
Event-specific work, real loading, and how to prepare for and recover from competition.
16–18
Train to perform
Full programming built around a season, a calendar and recruiting marks that hold up.
The verification standard
Not every mark is worth the same.
Recruiting is full of numbers nobody checked. Ours are tiered, and only the top two appear on the national leaderboard.
⭐
Sanctioned
Pulled automatically from an official meet result. The gold standard.
⭐
RSP Authority
Set at an RSP-hosted event, timed and witnessed by our staff.
✓
Coach Verified
Reviewed on film by a coach. Counts on your profile, not the leaderboard.
⚪
Self-Reported
What the athlete told us. Visible, clearly labelled, never ranked.
See it on your own athlete
The evaluation is this whole method run once, on your kid, with the report to keep. $70, about an hour, commits you to nothing else.
