Reach and hold a measured flying speed, then decelerate safely

Reset: Re-read this authored instruction — “Walk from the rolling approach mark through the 30 m build, both 10 m fly sectors and the final runoff cone. Identify where upright fast running begins and where easing down is permitted.” — and its success check, then attempt only this step.

1. Possible snag: The athlete begins each build-up at a different approach pace.

   Correction: Use the same rolling entry and three approach checkpoints before comparing fly sectors.

2. Possible snag: The lower leg casts ahead in pursuit of a longer stride.

   Correction: Return to a submaximal upright rehearsal and cue compact recovery followed by a downward strike.

Stop / get help: Abandon the fly pass for a sudden hamstring, calf, Achilles, hip or back sensation, a pop, asymmetrical stride or loss of upright rhythm.

Reset: Re-read this authored instruction — “Enter the build from relaxed movement, then increase cadence and amplitude in planned stages. Do not imitate a crouched race start or attack the first steps.” — and its success check, then attempt only this step.

1. Possible snag: The result from “Enter the build from relaxed movement, then increase cadence and amplitude in planned stages. Do not imitate a crouched race start or attack the first steps.” does not yet meet this declared check: The 30 m build uses the same check marks and no abrupt early burst.

   Correction: Return to the start of “Choose a rolling approach rhythm”, reduce complexity or pace, and repeat only the part needed to satisfy: “The 30 m build uses the same check marks and no abrupt early burst.”

Stop / get help: Abandon the fly pass for a sudden hamstring, calf, Achilles, hip or back sensation, a pop, asymmetrical stride or loss of upright rhythm.

Reset: Re-read this authored instruction — “By the last build marker, bring the torso upright with the pelvis tall and head quiet. Direct attention down the corridor rather than toward a sensor.” — and its success check, then attempt only this step.

1. Possible snag: Upright posture is still changing at the first sensor.

   Correction: Lengthen or reorganise the provider-controlled build rather than forcing more effort inside the fly zone.

2. Possible snag: The runner tightens at the midpoint marker.

   Correction: Move attention beyond fly exit and rehearse crossing all sensors without a gesture.

Stop / get help: Abandon the fly pass for a sudden hamstring, calf, Achilles, hip or back sensation, a pop, asymmetrical stride or loss of upright rhythm.

Reset: Re-read this authored instruction — “Through the entry half, lift and recover the leg, then drive the foot down near the body's vertical line. Let stride length emerge from speed; never cast the shin forward.” — and its success check, then attempt only this step.

1. Possible snag: The result from “Through the entry half, lift and recover the leg, then drive the foot down near the body's vertical line. Let stride length emerge from speed; never cast the shin forward.” does not yet meet this declared check: Contacts occur close beneath the pelvis with no conspicuous heel-first reach.

   Correction: Return to the start of “Cycle down beneath the pelvis”, reduce complexity or pace, and repeat only the part needed to satisfy: “Contacts occur close beneath the pelvis with no conspicuous heel-first reach.”

Stop / get help: Abandon the fly pass for a sudden hamstring, calf, Achilles, hip or back sensation, a pop, asymmetrical stride or loss of upright rhythm.

Reset: Re-read this authored instruction — “Cross the middle sensor without changing expression, arm sweep or contact timing. Keep hands loose, jaw soft and shoulders quiet while cadence remains brisk.” — and its success check, then attempt only this step.

1. Possible snag: The result from “Cross the middle sensor without changing expression, arm sweep or contact timing. Keep hands loose, jaw soft and shoulders quiet while cadence remains brisk.” does not yet meet this declared check: Video and sector clocks show no midpoint lunge, lateral drift or sudden cadence disruption.

   Correction: Return to the start of “Preserve rhythm through the midpoint”, reduce complexity or pace, and repeat only the part needed to satisfy: “Video and sector clocks show no midpoint lunge, lateral drift or sudden cadence disruption.”

Stop / get help: Abandon the fly pass for a sudden hamstring, calf, Achilles, hip or back sensation, a pop, asymmetrical stride or loss of upright rhythm.

Reset: Re-read this authored instruction — “Continue the same upright pattern across the second 10 m. If tightness or asymmetry appears, abandon the speed target and move into a gradual safe runoff.” — and its success check, then attempt only this step.

1. Possible snag: The result from “Continue the same upright pattern across the second 10 m. If tightness or asymmetry appears, abandon the speed target and move into a gradual safe runoff.” does not yet meet this declared check: Exit velocity stays within the coach's maintenance band and breathing remains unforced.

   Correction: Return to the start of “Hold the exit half, not your breath”, reduce complexity or pace, and repeat only the part needed to satisfy: “Exit velocity stays within the coach's maintenance band and breathing remains unforced.”

Stop / get help: Abandon the fly pass for a sudden hamstring, calf, Achilles, hip or back sensation, a pop, asymmetrical stride or loss of upright rhythm.

Reset: Re-read this authored instruction — “Look beyond the last beam and continue fast for the provider-marked buffer steps. Do not dip, glance sideways or prepare a stopping plant.” — and its success check, then attempt only this step.

1. Possible snag: The runoff is shortened to fit another repetition.

   Correction: Keep the full marked stopping distance; remove the repetition, never the deceleration space.

Stop / get help: Abandon the fly pass for a sudden hamstring, calf, Achilles, hip or back sensation, a pop, asymmetrical stride or loss of upright rhythm.

Reset: Re-read this authored instruction — “After the buffer, reduce cadence gradually, allow shorter steps and remain on the straight corridor until walking. Turn only beyond the full-stop boundary.” — and its success check, then attempt only this step.

1. Possible snag: The result from “After the buffer, reduce cadence gradually, allow shorter steps and remain on the straight corridor until walking. Turn only beyond the full-stop boundary.” does not yet meet this declared check: The learner reaches a walk within the runoff without skid, cut, stumble or lane exit.

   Correction: Return to the start of “Bleed speed across the runoff”, reduce complexity or pace, and repeat only the part needed to satisfy: “The learner reaches a walk within the runoff without skid, cut, stumble or lane exit.”

Stop / get help: Abandon the fly pass for a sudden hamstring, calf, Achilles, hip or back sensation, a pop, asymmetrical stride or loss of upright rhythm.

Reset: Re-read this authored instruction — “Convert each 10 m sector to metres per second and divide exit velocity by entry velocity. Validate upright mechanics and environment before choosing the best pass.” — and its success check, then attempt only this step.

1. Possible snag: A fast first half hides a clear second-half fade.

   Correction: Convert and display both velocities plus the exit-to-entry maintenance percentage.

Stop / get help: Abandon the fly pass for a sudden hamstring, calf, Achilles, hip or back sensation, a pop, asymmetrical stride or loss of upright rhythm.