110 Meter Hurdle—How To Get Good Quick

Getting good at the 110 meter hurdle is like getting good at any other sporting event. Your initial drills and training will yield strong results with your improvement tapering after you’ve been at it for a while. To improve your time at the 110 meter hurdle, you need to drill your start, your hurdling and your acceleration. Cardiovascular endurance is less important in a sprint, but still plays a part.

1. Improve your start reaction by practicing the start with a random impetus such as a friend shouting “Go” or the first drum beat of a song.
2. Improve your start acceleration by practicing standing long jumps and doing glute/quad-intensive weight workouts such as squats and dead lifts.
   
3. Improve your hurdle clearance best by getting repetitions clearing hurdles. There is no substitute for building your technique in smooth takeoff and landing without interrupting your stride.
4. Build muscle for hurdling height by power skipping. This is skipping for vertical leap down and back on a football field or length of track.
5. Improve your acceleration by running with resistance. Running in water or wearing a heavy pack are good examples. If you have the budget, you can buy a bungee cord and harness and tie yourself to a pole.
6. Practice three days a week and lift weights the other three days. Regardless of whether it’s a practice day or a weight day, warm up with five or so loose runs on the hurdle track. Again, there is no substitute for repetition if you want speedy improvement.