The short hurdle races (100m hurdles for women and 110m hurdles for men) are a rhythmic sprint over ten equally-spaced barriers that requires speed, power and technical efficiency. The women's 100m hurdle race consists of ten hurdles set at 33" in height. The distance to the first hurdle is 13m and the distance between hurdles 8.5m, with a run-in after the last hurdle of 10.5m. The men's 110m hurdles consists of ten hurdles set at 42" and the distance to the first hurdle is 13.72m (45 feet). The distance between hurdles is 9.14m (30 feet), with the run-in distance 14.02m. This article will attempt to provide coaches with a concise, practical, user-friendly guide to training at a higher level and ultimately performing better in the sprint hurdles. Our goal is to present the technical aspects and necessary training in a comprehensive, yet practical application that all coaches and athletes can employ to improve their performances.
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