ATTENTION BMX RACERS WITH BAD GATE STARTS
STOP WASTING YOUR TIME AND MONEY ON ATTENDING ANOTHER CLINIC JUST TO HEAR THE SAME OLD GENERIC COACHING TIPS
A simple system to fix slow, inconsistent gate starts
This is for riders and parents who are tired of guessing.
If you’re here, chances are you’ve already put in the work.
You’ve tried the usual advice:
Tighten your core, pull harder, rotate your wrists, throw your shoulders forward, and smooth out the second and third pedal.
You consistently sprint.
You lift weights.
You’ve done the same drills that everyone says “the pros do.”
And yet…
Your second pedal is still slow.
Your starts are inconsistent.
You’re still getting beaten out of the gate.
This isn’t a work ethic problem.
It’s almost certainly a movement problem.
Why Most Gate Start Advice Fails
I’ll be blunt.
Most gate start coaching focuses on what to do, not how the body actually produces movement.
Many BMX coaches don’t actually understand human movement.
I know this because I used to coach that way too, and as a rider, I was clueless to which movement was ideal. Eventually, I realized something important:
The best gate starts aren’t built from generic coaching cues.
They’re built on developing foundational human movement.
The same principles that make humans efficient at walking, running, and jumping are the same principles elite riders use in their starts.
When riders struggle, you’ll often see:
Hips shifting side to side
Poor alignment over the front pedal
Poor timing
Lack of forward momentum
A mobility or stability problem off the bike
When you view gate starts through the lens of human propulsion, the fix becomes much clearer. 👇
Notice how the angles of joints in the front leg close and open in a very similar way when running and riding?
See how the hip begins to extend as it move over the front foot during gate starts and running?
My system for improving BMX gate starts is built on principles of human movement rather than random coaching tips.
The key to efficient starts is developing movement that resembles the 3 phases of human propulsion. When you establish these movements, things start clicking.
What This Program Actually Does
The BMX Gate Start Transformation is a movement-based system designed to fix the root causes of slow and inconsistent starts.
Instead of piling on more drills or strength work, we:
Clean up how your body aligns over the front pedal
Teach you how to sequence movement efficiently
Build repeatable mechanics that actually transfer to the gate
This applies whether you’re:
A 40+ rider frustrated with plateaus, or
A parent trying to help their young racer develop good habits early
The 3-Phase System
I have built a system of progressive on and off-bike exercises to help the rider move in a more optimal and powerful way. This is NOT a cookie-cutter program. Each rider will perform a detailed movement assessment to help me choose specific exercises just for them.
Rather than some random drills, sprints, and coaching cues. I have built a cohesive system of teaching and progressing riders in building better movement. Rather than just throwing more sprints into the program, I start them exactly where they are at. Improve necessary mobility. Strengthen certain movements and develop a rider's foundation for continued progress.
Phase 1: Alignment
Learn how to position your body so power actually goes into the pedals instead of leaking away.
Phase 2: Repeatability
Reinforce those mechanics so your starts look the same every time, not just on good days.
Phase 3: Turbo-Charging
Layer speed, sprinting, and strength on top of solid mechanics—without breaking them.
2 OPTIONS TO FINALLY FIX YOUR GATE STARTS 👇
Both options use the same 3-phase system.
The difference is how specific, structured, and hands-on you want the coaching to be.
Option 1: Accelerated Progression
Best for riders or parents who want maximum guidance and precision
This is the most hands-on option.
You receive a daily training plan delivered through an app that tells you exactly what to do each day—on and off the bike.
I make micro-adjustments to your exercises and drills week to week based on how you’re moving, so progress doesn’t stall.
This option is ideal if:
You don’t want to guess or self-program
You want the most specific plan possible
You want accountability and ongoing refinement
You’re a parent who wants confidence that your kid is doing the right things
What’s included:
Unlimited coaching feedback
Weekly program seamlessly updates based on your progress
Daily training delivered via the app
Ongoing monthly coaching
Option 2: On-Demand
Best for self-motivated riders or budget-conscious families
This option gives you a custom program, coaching feedback, but with more autonomy.
Instead of daily scheduling and micro-adjustments, you receive:
A structured 8–12 week plan (depending on how frequently you complete workouts)
An 8-12 week program is broken down into 3 clear levels of progression
You still get coaching feedback.
You still get a custom program.
This option is ideal if:
You’re comfortable managing your own schedule
What’s included:
Two months of coaching feedback
Custom 8–12 week program
Clear benchmarks for progression
One-time purchase
Clear goals to progress to the next phase
What You Can Expect
Faster first and second pedals
More consistent starts
Better technique out of the gate
Stronger transfer from training to racing
Fewer bad habits—especially for younger riders
DOES THIS PROGRAM ACTUALLY WORK?
I’ll let some of the messages from my clients speak for the program. 👇
results Guaranteed
Unless you're already a high-level rider with nearly perfect technique, I'm very confident this program will help you break bad habits and improve your starts.
So confident that I'm offering a 100% Money Back Guarantee for Accelerated Progression customers.
Give me 3 months. If you're not happy, haven’t seen improvements, aren't any faster, and you've completed at least 90% of the training, I'll refund every penny.
No questions asked.
FAQ
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Most clinics and coaching sessions are just too generic. I know because I have taken them in the past and coached plenty of generic clinics myself. I realized us coaches have not scratched the surface to truly understand the human body during a gate start.
There are really no other programs that have much structure or progressions. As far as I know, no other coach is incorporating specific off-bike movements that are designed to engrain better movement on the bike. Gate Start Transformation is a thought out progression of exercises and drills to create cohesion to help you reach your goals.
This system has been developed over many, many sprint and gate sessions, countless hours of studying and implementation of exercises. Tons of trial and error led to eventually breaking bad habits. My background working with clients of all ages has helped me dig deeper into some unconventional subjects for a BMX coach. What has come from it is what I believe to be a very useful program for teaching gate starts.
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Athletes in both programs will receive the same in-depth movement, sprint, and gate start analysis to help me design a program just for you. The analysis will be shared with you so you know exactly where you are starting from and provide the athlete context for what may be holding them back.
On-Demand programs are written for you to work at your own pace through one phase of the BMX Gate Start Transformation. This is ideal for riders who prefer to work independently, have a good understanding of their needs, and want a structured plan to follow at their own pace. On-Demand athletes will receive goals to hit to let them know they are ready to progress to the next phase of the program. The program is written to take 8-12 weeks to complete (depending on how frequent you complete workouts).
Accelerated Progression clients will receive weekly updated training and priority communication and video analysis from the coach. This is ideal for riders seeking accelerated progress, personalized feedback, continuous refinement, and ongoing accountability to master their gate starts. Weekly tailored programming will help to speed up the progression of skills and strength. This is a monthly recurring program and can be run for as long as necessary.
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Yes! I would suggest this might be best for children 10+. Young children are still growing, and I'm not sure if some of the off-bike exercises are absolutely necessary right now. This is still a subject I need to give more thought. Many of the exercises require a good amount of focus to execute well.
I will do my best to scale some of the exercises down to each athlete's level. If you think your child can handle a more detailed program, I'm happy to welcome them to the BMX Gate Start Transformation program.
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After purchasing the program, you will be sent an onboarding email. You will be asked to record about 10 different movements. These off-the-bike movements will help me understand certain things. I also review your sprints and gate starts from a couple of perspectives. All this information, along with your training history, injury history, age, and goals, helps me to give you a personalized program.
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First, many of the "workouts" I program are fairly quick. I believe in frequency of quality movement rather than long, fatiguing workouts.
"On-Demand" clients will receive a training menu. The menu will list all the recommended training. On-Demand clients will also receive a recommended weekly frequency of each different training day. This allows you to adjust your training to fit your schedule.
Accelerated Progression clients will receive their weekly schedule through their app. Each day is planned according to their schedule. I take into account practice days, race days, best training periodization practices, and even your local weather when possible.
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A few pieces of inexpensive equipment are often used. Things like foam rollers, bands, steps, squat wedges, small weights, sprint stands, etc.
But as you progress further into the program, you may find that having a gym membership or a good home gym to be helpful.
For Accelerated Progression clients, your programs will be tailored more specifically to what equipment you have available.
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It’s currently $249 and honestly, I really think it is a great deal. But ultimately it’s up to you to find out. I personally would have paid double this amount to not waste years of my BMX “career” struggling with my starts.
So much thought has gone into developing a complete, progressive program that actually gets results. This structured program will fast-track your ability to fix bad habits and establish efficient movement.
SIMPLIFY THE COMPLEX MOVEMENT OF GATE STARTS TO MAKE LASTING PROGRESS.
The Accelerated Progression program will streamline the process of improving your starts. Daily workouts, drills, sprint training, track work, communication with the coach, all right to your phone.
BREAK BAD HABITS AND FINALLY IMPROVE YOUR TECHNIQUE WITH A FOCUSED PROGRAM.
Make progress on your own schedule with this clear and comprehensive plan designed just for you. Detailed exercises that are designed to help address the things that may have been holding you back all along. Specific drills and training to reinforce efficient movement.
Please don’t hesitate to reach out with questions — Coach Jake