AI Form Check & Video Analysis App With Real-Time AR Training

Quick answer: SportsReflector is an AI form check and video analysis app for iPhone that gives you feedback on your own movement, not generic tips. You can analyze your technique in five ways: live camera, video upload, multi-angle, frame-by-frame, or background analysis. Each analysis delivers a detailed movement breakdown and clear coaching on posture, balance, timing, and technique, based on your footage. In Real-Time AR Training, live skeleton tracking, automatic rep counting, and voice feedback correct your form while you move, not after the session. It covers 22+ sports plus gym training, Hyrox, yoga, and Pilates.

Key facts at a glance

App: SportsReflector, an AI sports coaching app for iPhone, and the first all-in-one sports and fitness app built for iPhone Duo.
Five analysis methods: live camera, video upload, multi-angle, frame-by-frame, and background analysis.
What you get: a detailed movement breakdown and coaching on posture, balance, timing, and technique.
Form score: a comprehensive biomechanical breakdown of your movement, not just a single number.
Real-Time AR Training: live skeleton tracking, automatic rep counting, and spoken corrections during your set.
Progress tracking: side-by-side video comparison, score history, achievements, goals, and Apple Health sync.
Sports: golf, tennis, pickleball, basketball, boxing, MMA, Muay Thai, soccer, football, rugby, baseball, cricket, volleyball, badminton, table tennis, running, sprinting, weightlifting, gym training, Hyrox, yoga, Pilates, swimming, skiing, snowboarding, lacrosse, and more.
Trusted by: more than 240,000 athletes.

What is an AI form check?

An AI form check uses your phone's camera and computer vision to analyze how you move. Instead of a coach watching you and giving feedback from experience, the app watches your video, identifies the positions of your joints in every frame, measures how your body moves through each phase of an exercise or skill, and compares that movement to sport-specific technique models. It then tells you what you did well, what to fix, and how to fix it.

The key word is "your." Most fitness content gives generic advice: keep your back straight, follow through, stay balanced. That advice is fine, but it does not tell you whether your back was straight, whether you followed through, or where your balance broke down. An AI form check answers those questions about your movement, rep by rep.

How SportsReflector's video analysis works

SportsReflector uses pose estimation, a computer vision technique that detects key points on the human body in an image or video frame. Those key points include the head, shoulders, elbows, wrists, hips, knees, ankles, and feet.

Once the app knows where your joints are in every frame, it can measure:

Joint angles: for example, knee flexion at the bottom of a squat, elbow angle at contact in a tennis forehand, or hip hinge angle in a deadlift.
Body alignment: how your shoulders, hips, knees, and feet line up relative to each other and to the ground.
Movement phases: the setup, loading, execution, and follow-through of a skill.
Timing and sequencing: whether your hips rotate before your shoulders in a golf swing, or whether your arm comes through too early in a throw.
Balance: how your center of mass moves relative to your base of support.
Symmetry: differences between your left and right sides.
Range of motion: how far a joint travels through a movement.
Tempo: how fast or slow each phase of a lift or skill happens.

SportsReflector combines these measurements into a form score and a biomechanical breakdown, then turns the breakdown into plain-language coaching you can act on immediately.

Five ways to analyze your technique

Different situations call for different kinds of analysis. SportsReflector gives you five.

1. Live camera analysis

Point your camera at yourself and get analysis as you move. Live analysis is ideal when you want immediate feedback and the chance to correct on the very next rep.

Best for: gym lifts, bodyweight exercises, shadowboxing, yoga poses, and any drill where you can adjust between reps.

How it works: set your phone at a stable spot, step into frame, and start moving. The app tracks your body in real time.

2. Video upload analysis

Already have footage? Upload a video from your camera roll and get a full analysis. This is useful for clips a friend, parent, or coach filmed, and for recordings from matches or competitions.

Best for: match footage, competition clips, sessions filmed by someone else, and older videos you want to compare against.

How it works: choose the video, select the sport and movement, and let SportsReflector analyze the clip.

3. Multi-angle analysis

Some technique problems only show up from certain angles. A golf swing looks very different down the line than face on. A squat's depth is clearest from the side, while knee alignment is clearest from the front. Multi-angle analysis combines views so you see the full picture.

Best for: golf swings, squats, deadlifts, running form, tennis serves, pitching and bowling, and any complex movement with problems that hide from a single angle.

How it works: record the same movement from two angles and analyze them together.

4. Frame-by-frame analysis

Fast movements happen too quickly for the eye. A tennis serve, a baseball swing, a golf impact position, or a punch can all go wrong in a fraction of a second. Frame-by-frame analysis lets you step through the movement one frame at a time and see exactly where it breaks down.

Best for: serves, swings, strikes, throws, jumps, sprint starts, and anything explosive.

How it works: scrub through your clip frame by frame with the skeleton overlay and analysis attached to each position. Recording in slow motion, such as 120 fps or higher, gives you more frames to work with.

5. Background analysis

Not every session needs instant feedback. Background analysis lets you record your session and keep training while the analysis runs. When you are ready, the breakdown is waiting for you.

Best for: long training sessions, multiple sets in a row, and team sessions where you want to review everything afterward.

How it works: record your session and let SportsReflector process it while you keep going.

Which analysis method should you use?

Situation	Recommended method	Why
Training alone in the gym	Live camera	Immediate feedback, correct on the next rep
Reviewing a match or competition	Video upload	Analyze footage you already have
Diagnosing a complex technique problem	Multi-angle	Some faults only show from one angle
Breaking down a fast, explosive movement	Frame-by-frame	See exactly where the movement breaks down
Long sessions or many sets in a row	Background	Keep training, review later
Coach filming a group	Background or video upload	Process many athletes without stopping practice

What you get from every analysis

Every SportsReflector analysis focuses on four areas.

Posture. How your body is positioned at key moments: spine angle, head position, shoulder alignment, and hip position. Posture problems often sit underneath other faults, which is why they come first.

Balance. Where your weight is and how it moves. Losing balance during a swing, a landing, or a lift usually costs power and control.

Timing. How the phases of your movement are sequenced. Many technique problems are timing problems: opening the hips too early, releasing the club too late, or extending the arm before the legs drive.

Technique. The sport-specific details of the skill: grip, swing path, contact point, foot placement, follow-through, and depth.

What is a form score?

Your SportsReflector form score is a comprehensive biomechanical breakdown of how you moved. The headline number gives you a quick sense of quality, but the real value is underneath it: the specific measurements, the phases where you lost points, and the corrections that will raise your score next time. It is designed to be a coaching tool, not a grade.

Form scores are most useful over time. A single score tells you how one rep went. A score history tells you whether your technique is improving, plateauing, or slipping under fatigue.

Real-Time AR Training

Real-Time AR Training is SportsReflector's live coaching mode. It combines three features that work together while you move.

Live skeleton tracking

An augmented reality skeleton is drawn over your body on screen, following your joints in real time. You can see your movement as the app sees it, which makes abstract cues like "keep your knees over your toes" concrete and visual.

Automatic rep counting

SportsReflector counts your reps for you. You do not need to keep a mental tally or tap the screen between sets. That keeps your attention on the movement.

Voice feedback

The app speaks corrections out loud while you train. If your depth is short, your back rounds, or your knees cave, you hear it during the set, not after. That is the difference between finding out you did ten bad reps and fixing the problem on rep three.

Real-time vs recorded analysis

	Real-Time AR Training	Recorded analysis
When you get feedback	During the set	After the set
Feedback format	Skeleton overlay, rep count, spoken corrections	Detailed breakdown, form score, frame-by-frame review
Best for	Building habits, correcting on the next rep	Deep diagnosis, comparison over time
Depth of detail	Focused on the most important corrections	Full biomechanical breakdown
Ideal use	Training sessions	Review sessions and progress checks

Most athletes get the best results using both: real-time training to groove better movement, recorded analysis to diagnose problems and track progress.

Camera-Scored Callouts inside Real-Time AR Training

Real-Time AR Training also powers Camera-Scored Callouts. When a callout script is running, the camera scores each call as a hit or a miss depending on whether you answered it with a rep before the next call arrived. Read more in the Callout Mode guide.

What SportsReflector looks at in each sport

SportsReflector covers 22+ sports and a full range of gym exercises. Here is a sample of what the analysis focuses on in popular sports.

Golf swing analyzer

Address posture: spine tilt, knee flex, and ball position.
Takeaway and backswing: shoulder turn, hip turn, and club position.
Top of the swing: wrist position and width.
Transition and downswing: sequencing from the lower body to the upper body.
Impact: hip rotation, head position, and weight transfer.
Follow-through and finish: balance and full rotation.

Best angles: down the line (behind your hands, looking at the target) and face on.

Tennis and pickleball technique coach

Ready position and split step timing.
Unit turn and preparation.
Contact point relative to your body.
Kinetic chain: legs, hips, trunk, shoulder, arm.
Follow-through and recovery.
Serve: trophy position, toss, leg drive, and pronation.
Pickleball: ready position at the kitchen line, paddle face, and dinking stability.

Best angles: side on for groundstrokes, behind for serves and footwork.

Basketball shot tracker

Base and stance width.
Knee bend and leg drive.
Elbow alignment under the ball.
Release point and timing.
Follow-through and wrist snap.
Balance on landing.

Best angle: side on to your shooting arm.

Boxing, MMA, and Muay Thai trainer

Stance width and guard position.
Hip and shoulder rotation on punches.
Returning to guard after each strike.
Kick mechanics: hip turn, pivot on the standing foot, and balance.
Head movement and defensive positioning.

Best angle: front or 45 degrees.

Soccer, football, and rugby skills coach

Plant foot position on passes and shots.
Body lean and hip orientation.
Striking foot contact and follow-through.
Change of direction mechanics: deceleration and push-off.
Sprint posture and arm drive.

Best angle: side on.

Baseball and cricket swing analyzer

Stance and load.
Stride length and direction.
Hip and shoulder separation.
Bat path and contact point.
Pitching and bowling: front leg block, arm slot, and follow-through.

Best angles: open side of the batter and behind the pitcher or bowler.

Volleyball, badminton, and table tennis coach

Approach footwork and jump timing.
Arm swing and contact height.
Ready position and court recovery.
Racket or paddle preparation.

Running form and sprint analyzer

Posture and forward lean.
Foot strike position relative to your center of mass.
Knee drive and backside mechanics.
Arm swing and symmetry.
Sprint starts: block position, first-step shin angles, and acceleration posture.

Best angle: side on, perpendicular to your running path.

Gym, weightlifting, and Hyrox form checker

Squat: depth, knee tracking, torso angle, and heel contact.
Deadlift: hip hinge, neutral spine, bar path, and lockout.
Bench press: bar path, elbow angle, and touch point.
Overhead press: bar path, rib position, and lockout.
Lunges: knee alignment and torso position.
Hyrox stations: wall ball depth and throw, sled push posture, burpee broad jump mechanics, rowing and ski erg stroke sequencing.

Best angles: side on for most lifts, front on for knee tracking.

Yoga and Pilates form tracker

Joint alignment in poses.
Hip and shoulder level.
Spinal position.
Balance and stability through holds.
Range of motion over time.

Swimming, skiing, and snowboarding

Swimming: stroke analysis from footage filmed on deck, with a focus on body position, arm entry, and kick timing.
Skiing and snowboarding: stance, edge angles visible from the body, upper body position, and balance through turns, from uploaded footage.

Common form errors SportsReflector helps you catch

Sport or exercise	Common error	What it usually causes	What to look for in your analysis
Squat	Knees caving inward	Lost power, extra stress on the knees	Knee tracking relative to toes from a front view
Squat	Heels lifting	Forward weight shift, lost balance	Heel contact and torso angle from a side view
Deadlift	Rounded lower back	Lost position under load	Spine angle at setup and lift-off
Bench press	Flared elbows	Shoulder strain, less stable bar path	Elbow angle at the bottom
Golf	Early extension	Inconsistent contact	Hip position moving toward the ball in the downswing
Golf	Over the top	Slices and pulls	Club and shoulder path in transition
Tennis	Late preparation	Rushed, late contact	Unit turn timing relative to the bounce
Tennis serve	Low toss contact	Lost power and spin	Contact height relative to full extension
Basketball	Elbow flare	Inconsistent shot direction	Elbow alignment under the ball
Boxing	Dropping the guard	Exposed to counters	Hand position after each punch
Running	Overstriding	Braking forces with each step	Foot landing well ahead of the hips
Soccer	Leaning back on shots	Shots that fly high	Torso angle and plant foot position
Baseball	Early hip opening	Lost power and bat control	Hip and shoulder separation timing

For a deeper library of errors, SportsReflector's in-app analysis explains what each one looks like in your own footage and which drills help fix it.

How to film yourself for the best results

Good analysis starts with good footage. Follow these guidelines.

Keep the phone stable. Use a tripod, a stand, or a stable surface. On iPhone Duo, the Seated or Standing posture holds the phone in place without accessories.
Frame your whole body. Your head, hands, feet, and any equipment should stay in view for the entire movement.
Choose the right angle. Use side on for most lifts and running, down the line or face on for golf, side on or behind for racquet sports.
Set the camera at a sensible height. Roughly hip height works for most movements.
Get the distance right. Two to six meters is typical, depending on the sport. Use an ultra wide camera in tight spaces.
Light yourself from the front. Avoid strong backlighting from windows or the sun.
Wear fitted clothing if you can. Very loose clothing can hide joint positions.
Use slow motion for fast movements. Higher frame rates give frame-by-frame analysis more detail to work with.
Keep the background simple. Fewer people moving behind you makes tracking easier.
Film the same way each time. Consistent angles and distances make your form scores more comparable over time.

A sample form check, step by step

Here is what a typical SportsReflector form check looks like, using a bodyweight or barbell squat as an example.

1. Setup. You place your phone side on, about two to three meters away at roughly hip height, and make sure your whole body, including your feet and the bar, is in frame.

2. Recording. You perform a set of squats. If you are in Real-Time AR Training, the skeleton overlay follows your hips, knees, and ankles as you move, the app counts each rep, and you hear corrections such as a reminder to sit deeper or keep your chest up.

3. Breakdown. After the set, the analysis shows you how each rep went. It looks at depth at the bottom of the squat, your torso angle relative to your shin angle, whether your heels stayed down, how your hips and knees moved together on the way up, and your tempo.

4. Score. You get a form score with a biomechanical breakdown underneath. Instead of only seeing a number, you see where you lost points, for example a forward torso lean on your last two reps, or depth that got shallower as the set went on.

5. Coaching. The app translates the breakdown into clear corrections and suggests what to focus on next set. That might be a cue to brace before descending, a tempo change, or a mobility drill if a range of motion limit is involved.

6. Comparison. Next week, you film the same way and compare the two sets side by side. If your torso angle is more upright and your score is higher, the correction is working.

The same flow applies to every sport. Only the measurements change: a golf swing looks at sequencing and rotation, a tennis forehand at preparation and contact point, a sprint start at shin angles and posture.

Turning feedback into improvement: the correction loop

Feedback only matters if it changes how you move. The most effective way to use SportsReflector is a simple loop.

Record a baseline. Film your current technique the same way you plan to film it every time.
Pick one correction. Choose the single most important fix from your breakdown. Trying to fix five things at once usually fixes none of them.
Drill it. Use Real-Time AR Training so you hear the correction during your reps. Lighter weights, slower tempos, or simplified versions of a skill make new patterns easier to learn.
Re-test. After a few sessions, film the movement again with the same setup.
Compare. Use side-by-side comparison and score history to confirm the change.
Move to the next correction. Once one fix sticks, pick the next one.

This loop is how good coaches work, and it is how SportsReflector's Workout Planner adapts your plan each week based on how you actually trained.

Why feedback on your own movement matters

Learning a physical skill depends on feedback. Without it, you repeat whatever you are already doing, good or bad. Mirrors give partial feedback but only from one angle and only while you are looking. Your own sense of how a movement felt is notoriously unreliable: many athletes are surprised the first time they watch themselves on video, because what felt like a full turn or full depth was not.

Video closes that gap, and AI analysis makes video useful without a coach standing next to you to interpret it. Instead of guessing what to look for, you get specific, measured feedback about the positions and timing that matter in your sport.

That is the core idea behind SportsReflector: feedback on your movement, not generic tips.

Biomechanics glossary

Pose estimation: a computer vision technique that detects body key points such as joints in images or video.
Key point: a tracked location on the body, such as a shoulder, elbow, hip, knee, or ankle.
Joint angle: the angle formed at a joint by the body segments on either side of it.
Kinetic chain: the sequence in which body segments transfer force, such as legs to hips to trunk to arm.
Hip and shoulder separation: the difference in rotation between the hips and shoulders, important in swings and throws.
Center of mass: the point where your body's mass is balanced; managing it is central to balance.
Base of support: the area beneath you defined by your points of contact with the ground.
Tempo: the speed of each phase of a movement, such as the lowering and lifting phases of a squat.
Range of motion: how far a joint moves through an exercise or skill.
Symmetry: how closely your left and right sides match in a movement.
Early extension: a golf fault where the hips move toward the ball during the downswing.
Overstriding: a running fault where the foot lands well ahead of the hips.

Track your progress

Analysis tells you where you are. Progress tracking tells you where you are heading. SportsReflector includes five tools for this.

Side-by-side video comparison

Put two clips next to each other: this week versus last month, your best rep versus your worst rep, or your swing versus a model swing. Side-by-side comparison is one of the most powerful tools a coach uses, because changes that are invisible in isolation become obvious next to each other.

Score history

Every form score is saved so you can see how your technique changes over weeks and months. Rising scores confirm that a correction is sticking. Dropping scores late in sessions can reveal fatigue issues.

Achievements

Milestones mark meaningful progress, such as consistency streaks and improved scores, so you have something to work toward beyond the next session.

Goals

Set goals for your sport and training and track them inside the app, so your sessions have direction.

Apple Health sync

SportsReflector syncs with Apple Health, so your training fits into the bigger picture of your activity and health data on iPhone.

AI form check on iPhone Duo

SportsReflector is the first all-in-one sports and fitness app built for iPhone Duo, and video analysis is where the foldable makes the biggest difference.

Self-standing filming: the hinge holds the phone at an angle in the Seated and Standing postures, so you can film yourself without a tripod.
Bigger review screen: the 7.6-inch inner display shows your video and your breakdown together.
Better side-by-side comparison: two clips stay large enough to see real detail.
Smooth frame-by-frame review: ProMotion up to 120Hz makes scrubbing fluid.
Slow-motion capture: 4K video at up to 120 fps on the Fusion Main camera gives frame-by-frame analysis more detail for fast movements.
Ultra Wide framing: the 48MP Fusion Ultra Wide camera fits your full body in frame from closer range.

AI form check vs other ways to get feedback

	SportsReflector AI form check	Private coach	Mirror	Filming without analysis	Single-sport apps
Feedback on your actual movement	Yes	Yes	Partly	You have to interpret it yourself	Yes, for one sport
Available every session	Yes	Only when booked	Yes	Yes	Yes
Measures joint angles and timing	Yes	By eye	No	No	Varies
Works for many sports	22+ sports plus gym, Hyrox, yoga, Pilates	Usually one specialty	Limited	Yes	No
Frame-by-frame review	Yes	Sometimes	No	Yes, without guidance	Varies
Tracks progress over time	Yes	Informally	No	Manually	Varies
Real-time voice corrections	Yes	Yes	No	No	Varies

A great human coach brings judgment, motivation, and experience that no app replaces. SportsReflector is designed to give you a coach's eye on the many sessions when a coach is not there, and to help coaches extend their feedback across more athletes.

Who AI form check is for

Athletes training without a coach who want real feedback on their movement.
Athletes with a coach who want feedback between sessions.
Gym-goers who want to lift with better technique and fewer bad habits.
Golfers and racquet sport players who want to understand their swing and stroke mechanics.
Runners who want to check their form without a lab.
Combat sport athletes who want to tighten their technique and defense.
Coaches who want to scale feedback across a roster.
Parents who want to support young athletes with objective feedback.
Beginners who want to learn movements correctly from the start.

Frequently Asked Questions

What is an AI form check app?

An AI form check app uses your phone's camera and computer vision to analyze your movement. It identifies your joint positions, measures angles, timing, balance, and symmetry, and turns that into coaching. SportsReflector is an AI form check app for iPhone that covers 22+ sports plus gym training, Hyrox, yoga, and Pilates.

How does SportsReflector analyze my technique?

SportsReflector uses pose estimation to detect key points on your body in every frame of video, then measures joint angles, alignment, movement phases, timing, balance, and symmetry. It compares your movement to sport-specific technique models and gives you a form score, a detailed breakdown, and clear corrections.

What are the five ways to analyze my form in SportsReflector?

Live camera, video upload, multi-angle, frame-by-frame, and background analysis.

What is Real-Time AR Training?

Real-Time AR Training is SportsReflector's live coaching mode. It draws a skeleton over your body as you move, counts your reps automatically, and speaks corrections out loud so you can fix your form during the set instead of after it.

Does SportsReflector count reps automatically?

Yes. In Real-Time AR Training, SportsReflector counts your reps automatically using live skeleton tracking.

Can I upload a video I already recorded?

Yes. Video upload analysis lets you analyze footage from your camera roll, including clips that someone else filmed and recordings from matches or competitions.

What is a SportsReflector form score?

A form score is a comprehensive biomechanical breakdown of how you moved. It includes a headline score plus the measurements, phases, and corrections behind it, so you know exactly what to change to improve.

What is the best camera angle for a golf swing analysis?

Down the line, which is behind your hands looking toward the target, and face on, which is directly in front of you. Using both with multi-angle analysis gives the most complete picture.

What is the best camera angle for squat form analysis?

Side on is best for depth, torso angle, and heel contact. Front on is best for checking whether your knees track over your toes.

Can SportsReflector analyze running form?

Yes. SportsReflector's running form and sprint analyzer looks at posture, foot strike relative to your center of mass, knee drive, arm swing, symmetry, and sprint start mechanics. Film side on, perpendicular to your running path.

Does SportsReflector work for weightlifting?

Yes. SportsReflector analyzes gym and weightlifting movements including squats, deadlifts, bench press, overhead press, and lunges, as well as Hyrox stations.

Can I compare two videos side by side?

Yes. Side-by-side video comparison lets you compare any two clips, such as an older session and a newer one, to see how your technique has changed.

Does SportsReflector sync with Apple Health?

Yes. SportsReflector syncs with Apple Health.

How accurate is AI form analysis from a phone camera?

Accuracy depends heavily on footage quality. A stable phone, full-body framing, the right camera angle, good front lighting, and fitted clothing all improve results. Filming the same way each session also makes your scores more comparable over time.

Is SportsReflector good for iPhone Duo?

Yes. SportsReflector is the first all-in-one sports and fitness app built for iPhone Duo. The self-standing hinge makes hands-free filming easy, and the 7.6-inch inner display makes video review and side-by-side comparison much clearer.

Can AI form analysis help reduce injury risk?

Better technique and awareness of imbalances can help you train more safely, and SportsReflector highlights issues such as poor alignment and left and right differences. It does not diagnose injuries or replace medical advice. If you have pain or an injury, see a qualified professional.

What is pose estimation?

Pose estimation is a computer vision technique that detects key points on the human body, such as shoulders, elbows, hips, knees, and ankles, in images or video. SportsReflector uses pose estimation to measure how you move and power its skeleton overlay, rep counting, and form scores.

Do I need special equipment for AI form analysis?

No. You need an iPhone and a stable place to put it. A small tripod or stand helps on most phones. On iPhone Duo, the hinge lets the phone stand on its own.

How often should I do a form check?

Use Real-Time AR Training during regular sessions for ongoing feedback, and run a detailed recorded analysis every one to two weeks for each key movement you are working on. Filming the same way each time makes progress easy to see.

Can beginners use AI form check?

Yes. Beginners benefit a lot from early feedback, because it helps them learn movements correctly before bad habits form. Start with simple movements and focus on one correction at a time.

Explore SportsReflector features

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Last updated: November 10, 2026. Published by SportsReflector Inc., Calgary, Canada.

AI Form Check and Video Analysis With Real-Time AR Training