Plans are built around phases, not weeks
Most hurdles plans are calendar-based, week 1, week 2, week 3. A better plan is phase-based, train the phase that's weakest, until it's not weakest anymore. AI tells you which phase to start with.
A hurdles training plan should adapt to what your form is doing now, not what it was doing last season. Here's how to structure a hurdles plan around the phases the AI flags as weakest, strength block, technique block, plyo block, and re-test against video at the end of each.
Most hurdles plans are calendar-based, week 1, week 2, week 3. A better plan is phase-based, train the phase that's weakest, until it's not weakest anymore. AI tells you which phase to start with.
Plans without checkpoints turn into routines. Every two to three weeks, upload a hurdles clip and let the AI check whether the gap closed. If it didn't, the plan changes.
Once the takeoff is dialed in, the next gap shifts. The plan follows the gap, not the calendar. AI re-prioritizes after every video re-test.
Build a hurdles plan around the phase that's costing you the most, train it for two to three weeks, re-test on video, repeat. AI tells you what to start with and what to do next.
Follow up in chat and ask questions. The AI remembers your analysis and speaks the language of hurdles coaching.
This is the schedule a typical HS or club program uses during the in-season. Wednesday's drill focus rotates based on what AI form check flagged from the weekend's tape.
Speed: blocks to first hurdle, full recovery. Lead-leg / trail-leg drills.
Tempo or technical: 5-step rhythm work over low hurdles.
Race pace: 4-5 hurdles at full speed. Lactate tolerance.
Recovery / mobility. Optional: trail-leg fence drills.
Speed: blocks to 5-7 hurdles full pace. Or meet day.
Off.
Tape review. Compare against AI-flagged targets.
Progression is non-linear. The ladder below maps marker behavior, typical hurdles performance, approach length, and last-5m approach speed to the technical focus that should dominate your training block.
| Level | Marker | Performance | Approach | Speed | Training focus |
|---|---|---|---|---|---|
| Beginner | First season, learning lead/trail patterns. | n/a | 9-step approach | n/a | Lead leg, trail leg, basic rhythm. |
| HS Developing | Can run 5 hurdles at race pace. | 100H: 17+ s, 110H: 17+ s | 8 or 9 step | Peak 7.5-8.0 m/s | 8-step approach, 3-step rhythm consistency. |
| HS Top / Club | Sub-15 (men 110H), sub-15.5 (women 100H). | 100H: 14.0-15.5, 110H: 14.0-15.5 | 8 step | Peak 8.5-9.5 m/s | Race-pace 8-step, hurdle-clearance time, trail-leg drive. |
| College | Conference / D1 caliber. | 100H: 13.0-14.0, 110H: 13.5-14.5 | 8 step | Peak 9.5-10.0 m/s | Sub-second clearance, fatigue resistance, finish. |
| Elite | Sub-13 (M 110H), sub-12.7 (W 100H). | 100H: < 12.7, 110H: < 13.0 | 7-8 step | Peak 10.0-11.0 m/s | Marginal hurdle-time gains, race execution. |
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.