TrackFIT™ sample report
Overview — sprint performance snapshot
What we measure Request session
John Alexander • Sprint Results Report

Event focus: 60m / 100m • Sample: 40-yard dash equivalent

Primary Impact: Velocity leak — speed starts leaking around step 15. The fix is smoother force entry + faster release so more force produces forward speed.

Time 4.60s
Steps 22
Height/Weight 6'0" / 170
Primary flag velocity leak

Predicted Results Upside (Potential)

4.48–4.52
40y Achievable (with correction)
0.08–0.12s
Predicted Gain Range
14–28 days
Projected Improvement Window

This athlete hits a real peak. The limiter is holding max velocity longer (leak starts ~step 15).

Speed (Acceleration Curve)
Peak 21.6 mph • Leak ~step 15
Tablet demo format

Phases & targets

Steps
1–9
Acceleration
Speed increase with each step
10–14
Max velocity
Peak window exists
15–22
Velocity leak
Speed leaks early

Primary Body Area Targets (Strength Training Cues)

  • Right hamstring: increase late-swing control + strength endurance
  • Left quad / hip flexor chain: improve timing + flexibility to step down under hips
  • Ankles (R > L): increase stiffness/elastic return to reduce contact "noise"

Do this first

  • Wickets (rhythm + posture)
  • Fly 10s (hold speed without forcing)
  • Pogos (Explosive ankle + Stable feet)

What the data says

Coaching Cues

Performance snapshot

  • Peak speed is strong (real max velocity window).
  • Leak starts early (≈ step 15).
  • Pattern points to entry + stiffness timing, not output.

Why that matters

  • Sprinting winners hold max velocity longer.
  • Early leak = braking/"noise" grows at contact.
  • Fix = cleaner entry + faster release.

What changes move the needle

  • Step down under hips (reduce reaching/braking)
  • Stiff ankle at contact (less collapse)
  • Hamstring late-swing control (right side priority)
  • Consistency: repeatable contacts

Speed curve (mph) — full sample

22 steps
Step-by-step speed profile
Peak step 14 • Leak begins ~step 15

What to look for

  • Acceleration is clean through step 9.
  • Max velocity window exists (10–14).
  • Leak begins before fatigue should be the driver.

Move-the-Needle Cue

"Fast and quiet contacts." Quiet contact = Stable entry + stronger feet + faster release.

21.6
Peak MPH
18.6
Finish MPH
Step 15
Leak begins
−3.0
Peak→Finish

Step table (sample)

first 12 shown
Full 22-step table is used for the chart and analysis; this panel shows the early pattern without forcing scroll.

What should change first

targets

Leak timing

  • Step 15 → Step 17+
  • Less late braking
  • More repeatable contacts

Body targets

  • Right hamstring late-swing strength
  • Left quad/hip flexor timing + mobility
  • Ankle Stiffness (R > L)

Training Focus

  • Wickets + Flying 10s (at max velocity hold)
  • Pogos + ankle pops (stiffness/entry)
  • Short daily dose (consistency wins)

Step Timing & Force (estimated)

LB • Effort vs Impact

How to Read

Effort = Forward / propulsive load. Impact = total load at contact. When impact stays high but effort % drops, less load becomes forward speed (leak).

  • Best-case: Effort % stays steady
  • Leak-case: Effort % drops late

What changes move the needle

  • Stabilize foot posture (avoid collapse)
  • Increase ankle stiffness (elastic return)
  • Improve step-down under hips (reduce braking)
  • Right hamstring: late-swing control

Effort % of Total Load

FitFeet™ Recommendation (in-shoe exercise kits)

Daily micro-dose

Why it fits this profile

Velocity leak profiles usually break down at the foot: entry quality + stiffness timing. FitFeet™ adds in-shoe activation so stability becomes automatic without over-cueing.

Which model

  • Foundation: stability + foot activation first (best default)
  • Core Results: Stronger activation (when posture holds well)
  • Balance: Control when contacts are inconsistent

Daily dose (5–8 minutes)

  • Walk + ankle pops (2×12/side)
  • Pogos (2×20)
  • Short dribbles (2×20m)

Force bands (lb) — Sample Ranges

Realistic Sprint Loading Bands

Motion DNA™ Signature Tracking

turn movement into a fix list

Score breakdown (sample)

Grades reflect what helps, what hurts, and what changes fastest.

Recommended Drills (by weakness)

  • Right hamstring (late swing): high-knee dribbles + controlled wicket runs
  • Left quad/hip flexor timing: A-skip rhythm + Quadriceps mobility
  • Foot entry stability: pogos + wall ankle pops
  • Max velocity hold: fly 10s (quality reps)

What success looks like next

  • Leak begins later (step 15 → step 17+)
  • Finish speed rises (18.6 → 19.5+)
  • Transfer score rises (+1 to +3 quickly)

Motion DNA™ snapshot

58.2
Motion DNA™ score (sample)
High
Priority: transfer efficiency
Fast
Expected early gains

Coach summary (one minute tip)

what to say / what to do

What's happening

Athlete hits max peak velocity, then leaks speed early because ground contact gets heavier and less of the load becomes forward speed.

What fixes it first

  • Stiff ankle + stable foot entry
  • Foot under hips at speed (reduce braking)
  • Right hamstring: late-swing control
  • Micro-dose max velocity holds (fly 10s)

Fastest win

Clean foot entry + stiffness timing. That usually pushes the leak later in 7–14 days with daily micro-dose.

Correction targets (simple)

what changes fastest

Target 1: transfer

Make more force transfer speed (clean entry + fast release).

  • Pogos
  • Dribbles
  • Wickets

Target 2: Posture

Keep hips tall with legs fully extending during max velocity so steps don't reach, collapse and cause braking.

  • Wickets
  • Fly 10s
  • Step-down cue

Target 3: Consistency

Make repeats match—less variability in contacts.

  • Same warm-up
  • Same rhythm
  • Short daily dose

Next steps — How to improve

Fix the force leak • Protect max velocity

7-day plan (simple)

  • 2 days: wickets + fly 10s (max velocity hold)
  • 2 days: dribbles + A-skips (timing + rhythm)
  • 2 days: pogos + ankle pops (stiffness + entry)
  • Daily: FitFeet™ in-shoe activation (5–8 min)
Goal: Delay the speed and force leak (step 15 → step 17+), increase finish speed by re-accelerating, raising speed transfer efficiency.

What should change first

Leak later
Step 15 → 17+
Finish mph ↑
18.6 → 19.5+
Braking ↓
Cleaner step-down
Time ↓
4.60 → 4.48–4.52

Coaching Cue

"Fast and quiet." Quiet contact is the signal that entry + stiffness timing are right.

Body Targets

  • Right hamstring: late-swing strength endurance
  • Left quad/hip flexor: mobility + timing
  • Ankles: stiffness/elastic return

What to do in practice

  • Short max-velocity exposures (fly 10s)
  • Quality > quantity (stop before it leaks)
  • Repeat the same rhythm (wickets)

FitFeet™ choice

  • Foundation: stability first (default)
  • Core Performance: stronger activation
  • Balance: control under inconsistency

Quick links

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Contact

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Close

Fix contact + stiffness timing to push the leak later. That's where the time drop comes from.

Bottom line

What changes performance

If you only do one thing

Fix foot position and stability + stiffness timing. That delays the leak to later in the sprint and keeps finish speed high.

Coach should expect

  • Leak later
  • Finish MPH to increase
  • More repeatable reps
  • Better speed transfer efficiency