How can I get faster in the 300 hurdles?

I run a 42-43 pretty consistently, and next year is my senior year. I was close to state this year, but I want to make sure I win it next year. Any tips? I heard ankle weights might help. Just any tips on...


1. Hurdling


2. Getting faster at sprinting(workouts)


3. Other help like ankle weights, heavy shoes etc.|||First off (because its most important), NO ANKLE WEIGHTS! They will ruin your running form and possibly get you hurt. Weights on the extreme ends of your limbs should be used during aerobics only, and someone doing track has no need of typical aerobics.





As a hurdler, you've got 3 things to work on:





Flexibility


Speed


Form





You need to stay flexible in the offseason, flexibility does 2 things for you. It makes it easier to get over the hurdles, obviously. But it also makes it easier for you to run with proper form and stride. So even when you're not doing a workout, consider doing a warmup and then stretching out often.





For speed, you need to train like a 400m runner. You need that kind of endurance, and strong overall speed for between the hurdles. In the offseason, you want to stay in good overall shape, and occasionally do interval workouts like 100m and 200m repeats. Doing a lot of repeats will help your stamina.





In the offseason, your hurdling form won't need too much work. More focus should be put on conditioning and flexibility. You won't forget how to hurdle between seasons, and your coach will help you work on fine-tuning your race form at the beginning of season.





Good luck!