I run the 100m hurdles and i need to get faster. How do i do 3 steps without getting to high from the hurdles?

This is my second year doing hurdles and i only have 2 more years of high school left! My friend is a little bit shorter than me and she can do 3 steps easily. My goal is to beat her! HELP!|||Without getting into specifics you need to train during winter to build you base speed. A combination of endurance, speed endurance, speed work and plyometrics will all aid you in improving your times. Naturally you will have to work your hurdle drills at least twice a week. (normally when you do your speed sessions)


In terms of technique and going to 3 stride - the most common problem is athletes not driving over the hurdle, floating, then breaking by planting the foot out too far in front of their body mass as they come down, causing them to slow and making it hard to run to 3 strides. Work on attacking the hurdle and driving over it. As your lead leg's foot goes over the hurdle snap the leg down hard and throw your elbow back pulling your trail leg through (dont worry you wont hit the hurdle with your lead - momentum :) ). This will limit the floating and increase your push thru to your next stride.


A drill to use is place something like a cardboard cutout stuck to the top of the hurdle only 5cm high and try to hit it with your lead leg, but dont strike the hurdle, again this limits floating and going too high. - Good luck and train hard!! :)|||The hurdle pattern is to drive your lead leg knee toward the board and when the knee is as high as the board then straighten out your leg, keeping your foot dorsi flexed.


Push off your foot with the knee extended on the trail leg.


Keep your hips and shoulders square, don't twist.


Have your lead arm out in front, not across your body.


Doing drills to train your muscles so that your form is good is necessary to get 3 steps between hurdles.


If you can not get 3 then set up the hurdles closer so that you can get 3 steps. After you are comfortable with this spacing then push the hurdles farther apart, after being able to 3 step this spacing then move the hurdles again.


Using this method you will be able to 3 step at the normal spacings of 8.5 meters.


Sometimes in practice you will have trouble comfortably running this spacing so you can place the hurdles closer, by 1 foot, so that the first hurdle is at 13 meters, the second is only 1 foot closer, the third 2 feet in and so on.|||attack the hurdles. You cant get 3 steps running slow. You're probably being too timid