Learn the phases in order
Don't try a full rep on day one. hurdles is a sequence, each phase its own skill. Master phase 1 before phase 2, before the full rep. AI tells you which phase needs the most work right now.
Starting hurdles is mostly about not grooving in habits you'll have to break later. Here's where to start, which phases to learn first, the form errors to recognize before they become permanent, and how to use AI form check from rep one.
Don't try a full rep on day one. hurdles is a sequence, each phase its own skill. Master phase 1 before phase 2, before the full rep. AI tells you which phase needs the most work right now.
The mistakes beginners make are predictable. The same form errors show up in week 1 of every athlete's hurdles. The earlier you catch them, the easier the fix, six months in is too late.
Your first month of hurdles should be on video. Even bad reps. AI gives you the same coaching notes a real coach would, but available immediately, on every rep, not just the ones a coach happened to be watching.
Beginners benefit most from form check, not most experienced athletes, because catching errors early prevents the months of un-grooving later. Film your first reps, get the AI's read, fix what's small while it's small.
Follow up in chat and ask questions. The AI remembers your analysis and speaks the language of hurdles coaching.
The progression below is conservative. the goal is to groove correct technique before bar height becomes a goal. Every week ends with a video re-test against the previous week to confirm the pattern is sticking.
Lead-leg and trail-leg wall/fence drills only. No hurdles. Goal: leg patterning.
Walking 1-step over low hurdles. Focus: lead leg snap, trail leg turn-out.
Jogging 3-step over 3-4 hurdles at low height. Goal: rhythm.
Race-distance pace over 5 hurdles. Add block starts to first hurdle.
Full race distance at 80-90% pace. Dial in 8-step approach.
Race-pace work with full 10 hurdles. Speed endurance blocks.
These drills come from coaching practice (Dahlman, Petrov-Bubka tradition, Slippery Rock camps). Each card lists the phase it targets, the method, what to watch for, and a prescribed rep volume.
Knee drive and snap of the lead leg.
Stand 1 ft from a wall. Drive lead-leg knee to the wall, snap foot out, return.
Locked-out leg; kicking instead of snapping.
Trail-leg knee height and foot turn-out.
Stand sideways to a fence. Lift trail leg over the top rail, knee high, foot out.
Foot pointed forward; knee under hip.
5-step rhythm between hurdles (lower intensity than 3-step).
Set hurdles at 5-step distance. Practice rhythm without speed pressure.
Counting wrong leg lead.
Quick lead-trail-lead-trail cycling.
Hurdles at low height, very close (3-4 m). Step over, alternating lead leg.
Hopping instead of stepping; using hands.
Primary sources behind the numbers and methods on this page.
Five common questions about hurdles that come up in coaching.
A directory of every hurdles page on the site, from broad analysis tools to specific phase deep-dives. Each entry points to a focused write-up.
Download the app. Film a rep. See what the AI sees. Free first analysis, no card, no account required.