Start with the phases, not the rep
Beginners learn faster when they understand hurdles as a sequence, each phase its own skill. Master phase 1 before phase 2. Don't try the full rep until each piece works in isolation.
Hurdle is a sequence, phases that build on each other. This is how to learn hurdles from scratch, the phases in order, the cues that trigger each one, and the form errors beginners hit first. Pair it with AI form check and your first month gets a lot more efficient.
Beginners learn faster when they understand hurdles as a sequence, each phase its own skill. Master phase 1 before phase 2. Don't try the full rep until each piece works in isolation.
Almost every beginner makes the same handful of mistakes in their first month of hurdles. The AI catches them on the first rep and gives you the drill that fixes each one, instead of waiting until they're stuck in.
Watching your own hurdles reps on video for the first time is a shock. AI on top makes the shock useful, it tells you what to actually do next, not just "fix your form."
First month of hurdles? Upload a clip, get a phase-by-phase read on what you're already doing right and what's already a habit you'll need to break later. The earlier the AI catches it, the easier the fix.
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.
Each phase has a coaching cue, a measurable target, the frames a coach pauses on, and the failure mode AI flags most often. Use it as a self-diagnostic checklist on every video.
8 strides for men's 110H, 8 strides for women's 100H. Sets up the rhythm for the entire race.
Lead knee drives toward the top of the hurdle. Lower leg stays relaxed and tucked, then snaps out as the knee crosses the bar.
Trail leg is the takeoff leg, lifted with knee high and foot turned out. Heel comes to butt; foot avoids the hurdle.
Active foot strike ahead of center of mass, into a 3-stride rhythm between hurdles.
Hold form, accelerate or maintain, no shortening of stride.
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.