How to Increase Track Speed in the Men's 110M Hurdles

Increasing your track speed in the 110-meter hurdles requires refining your technique, increasing the body's flexibility, strengthening your mid-section and perfecting your start. It also takes power, endurance and speed to perform efficiently. It takes power to perform the technique properly, endurance to run the event efficiently, and speed to succeed. A hurdler must spend equal amounts of time practicing each component and not just focus on getting faster to increase speed in the event. Although speed is a major component of hurdling, it won't alone determine who wins. However, following a training regimen to increase speed by will improve your chances of winning races.

Things You'll Need

  • Hurdles
  • Track and field sprinter shoes
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Instructions

    • 1

      Learn how to three-step hurdles by elongating your stride and not chop-stepping between hurdles. Take three steps between hurdles when running the event.

    • 2

      Gain more body flexibility by doing fence stretches. Place each leg, one at a time, on a fence or medium-high object such as a fence and stretch your hamstrings three times for 20 seconds each time.

    • 3

      Build up abdominal strength by doing four sets of 75 crunches, 60 seconds per set. Complete four sets in approximately five minutes.

    • 4

      Perfect the technique of sitting on the hurdle by doing hurdle stretches while sitting on the ground and moving your arms as if you're running. Count to yourself 1-2-3, and on the count of 3, touch your toe with the opposite hand, mimicking your hurdle motion.

    • 5

      Practice pulling your trail leg through and over the hurdle by physically pulling your leg through the hurdle as if you're kneeing someone in the stomach.