Could I improve my time on the 110m High Hurdles by 2 seconds by next year?

I'm a sophomore (16 years old) and this year was my first year trying hurdles. My PR was a 17.7 (electric time) for the 110's. I'm looking to run in the high 15's by the start of next season. I'm planning on joining a club track team during the summer, winter, and fall. If I train non-stop from now until next season (February 2011) would it be feasible to be able to run 15.75 by then?|||That seems to be a reasonable goal.


Big 15s is not an exceptional time, and I think you can realistically run that next year.


The biggest improvement comes through technique and if you train on your form it will improve.


Hurdling is a lot of muscle memory work, so doing drills everyday makes a big difference.|||A person improves his/her hurdle time by improving on their hurdle technique.


There is a rhythm in running the hurdles. The pattern is in saying to yourself as you go over the hurdle “Step” then for the next three steps count “1”, “2”, “3” then say “Step” again as you go over the hurdle. As you get faster, there will be no need to say this in your mind, as you will just think it automatically. Stop. When you get into the set position in the starting blocks, take a deep breath and hold it till the gun goes off. Your objective is to beat everyone over the first hurdle, your second objective is to never hit or nick the first hurdle. Stop. At the seventh hurdle, your mind becomes clear, stay focused on driving your lead leg down over the last three hurdles. This practice will help you perfect the last five hurdles. Set up the last five hurdles at practice. Lower them down a notch or two to get the hang of this. Slowly jog up to the fifth hurdle and hurdle it, take seven slow steps and take the next hurdle, and quickly speed up your steps to five steps to the next hurdle and hurdle it but as you go over this hurdle you must muster up all of your strength, pump your elbows very hard to take three giant steps towards the next hurdle and try and get over it and, the last hurdle in three steps safely. Hold your form together the best you can but this is not the main objective, getting over the hurdles is what matters. When you get over the last hurdle, count the steps to the finish line and practice leaning into the line, every time you run across it. Stop. College and Olympic hurdles are three inches higher (42 in.) than the high school hurdles of 39 in., for men. Stop. Pull down the white page, to see the black page at this web site. You can see the animation of good hurdle form. (www.ptfa-sport.com). Never, ever forget to stretch well for the hurdles. You will get faster because I think you want it. Good Luck!!