This section breaks down the 100m and 200m sprints into three key phases: the Push Phase, Mechanics Phase, and Maintenance Phase. The speaker focuses on teaching athletes to push efficiently during the start, emphasizing the importance of block position and acceleration mechanics. The Mechanics Phase covers the transition to upright running, with a focus on posture and stride technique. Finally, the Maintenance Phase teaches athletes how to maintain stride frequency when fatigued, ensuring speed is sustained throughout the race, with tips for improving sprinting mechanics and maintaining quick turnover.