Workouts tied to your weakest phase
If the takeoff is your weakest part of hurdles, the workout is takeoff-specific. If it's the approach, it's approach-specific. The AI matches the right workout to the gap it sees.
Hurdles workouts are most useful when they target the gap between where your form is now and where it needs to be. Upload a clip, AI analyzes the rep, and surfaces the hurdles workout themes that fix what it found, strength, plyometric, technique, or speed.
If the takeoff is your weakest part of hurdles, the workout is takeoff-specific. If it's the approach, it's approach-specific. The AI matches the right workout to the gap it sees.
Most athletes default to strength work because that's the gym. hurdles also needs plyometric power and pure technique reps. AI helps you balance the three based on what your form actually needs.
Workouts only matter if they show up in the rep. Upload a clip after a workout block, AI tells you whether the gap closed or whether the same gap is still there.
Skip generic workout lists. Upload a hurdles clip, get the workout themes the AI thinks your form needs, then re-test on video to confirm the gap closed. That's the loop.
Follow up in chat and ask questions. The AI remembers your analysis and speaks the language of hurdles coaching.
Distribution between these themes shifts across the season. off-season skews to the strength and plyo categories, in-season tilts to technical and speed work. AI form check tells you which category to weight in a given week.
Sprint speed transfers directly to hurdles. Higher peak velocity raises the ceiling.
Lead-leg, trail-leg, rhythm drills.
Full-speed hurdle clearance and rhythm.
Holding form past hurdle 7-8.
Knee-drive and explosive lift.
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.