I've coached dozens of athletes from 12-flat to sub-11. The same three mistakes show up every time.

1. Standing up too early out of the blocks

Most athletes pop upright by step 2. You should stay at a 45° angle for at least 4-5 steps. Your body angle should rise gradually — about 5 degrees per step. Think "push the ground away" not "run forward."

2. Overstriding at top speed

If your foot is landing in front of your hips, you're braking with every step. Your foot should strike directly under your center of mass. Cue: "claw the ground behind you."

3. Tensing up from 60-100m

The fastest sprinters look the most relaxed at top speed. Clenched jaw, tight shoulders, and forced breathing all slow you down. Cue: "relax the face, let the legs cycle."

Fix these three things and you'll see immediate time drops.

I break down the full mechanics — block starts through finish line — inside my course at Speed Blueprint.