I will briefly explain what worked for me five years ago when I was unable to 3-step, in case this works for someone else (110mH): I used to take nine steps to the first hurdle because I didn't even push hard enough from the start (which translates into short strides). Once I cleared the first hurdle, it was obvious that mantaining the same stride lenght won't work to cover 30 feet of distance (official distance between hurdles) with three strides, so I used to overstride to reach the 2nd hurdle on 3 steps, which was unsustainable for 110 meters. So one day, I decided to focus on reaching the first hurdle in eight steps, which would force me to push harder and increase stride lenght. For my surprise, I was able to reach hurdle #2 in three steps by mantaining the same rythm and stride lenght. I did not increase my strenght or speed, I just acquired confidence to push hard enough to reach the required speed to run a high hurdles race. Conclusion: By focusing on taking one less step to the first hurdle, you will be forced to push harder from the start (which will give you confidence to run faster), and if you can't, you must keep focusing on becoming faster until you can do it. If you can already reach the first hurdle on eight or seven steps but still can't 3-step, you might not be able to get close enough to the hurdle with your las step to shorten that last step and prevent jumping too high, which means that you must push harder from the start) As you can notice, it all has to do with running faster from the start. If you are not running fast enough, you might not be fast enough, or you lack of confidence to push as hard as you can from the start. Remember this, speed can't be built from one rep to another, but tenchnique flaws can be corrected from one rep to another, and most of the time, it is the second scenario the one that will allow us to 3-step, specially if you have are not new in track and field.
Love that you addressed the speed for the 100 needed to 3 step. Definitely a good topic to cover, speed makes sense. I can run around an 11.8 in the 100m. Great video!
Been coaching hs hurdles for over 10 years. I would have to agree with your guesstimate regarding 100m times and the ability to 3 step. I've used my athletes' 100m time as a way to determine if they are capable of 3 stepping (and even if they should be hurdling).👍🤙
Does height has anything to do with it hurdling pretaining to time? My son is new at hurdling and I purchase your sliver bundles. He has the three step all most down pact but he says he has the problem of almost jumping over the next hurdle and he is short for a 6th grader. He struggles with form as well. I was told to wait till he get a little taller before correcting his form mind you we don't have any hurdle coaches. He currently runs a 14.49 in 100 and 58.03 in 300.
Absolutely, yes! Height makes it so much easier. I would love to see a video of him hurling. Please send it to my email at ace methodcoaching.com and mention this discussion.
I've notice that people who jump too high over the hurdles have no problem 3-steping because they land too far away from the hurdle they jumped, which means that they have less distance to cover with 3 steps. And, ironically, this (jumping too high) is a product of their bad technique. However, people who run like this won't be able to run the 110/100mH faster once they reach a limit without completely changing their technique.
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I will briefly explain what worked for me five years ago when I was unable to 3-step, in case this works for someone else (110mH):
I used to take nine steps to the first hurdle because I didn't even push hard enough from the start (which translates into short strides). Once I cleared the first hurdle, it was obvious that mantaining the same stride lenght won't work to cover 30 feet of distance (official distance between hurdles) with three strides, so I used to overstride to reach the 2nd hurdle on 3 steps, which was unsustainable for 110 meters. So one day, I decided to focus on reaching the first hurdle in eight steps, which would force me to push harder and increase stride lenght. For my surprise, I was able to reach hurdle #2 in three steps by mantaining the same rythm and stride lenght. I did not increase my strenght or speed, I just acquired confidence to push hard enough to reach the required speed to run a high hurdles race.
Conclusion: By focusing on taking one less step to the first hurdle, you will be forced to push harder from the start (which will give you confidence to run faster), and if you can't, you must keep focusing on becoming faster until you can do it. If you can already reach the first hurdle on eight or seven steps but still can't 3-step, you might not be able to get close enough to the hurdle with your las step to shorten that last step and prevent jumping too high, which means that you must push harder from the start)
As you can notice, it all has to do with running faster from the start. If you are not running fast enough, you might not be fast enough, or you lack of confidence to push as hard as you can from the start.
Remember this, speed can't be built from one rep to another, but tenchnique flaws can be corrected from one rep to another, and most of the time, it is the second scenario the one that will allow us to 3-step, specially if you have are not new in track and field.
This is very good advice!
Love that you addressed the speed for the 100 needed to 3 step. Definitely a good topic to cover, speed makes sense. I can run around an 11.8 in the 100m. Great video!
Thanks for the input Nolan!
Thank you so much for explaining the speed required i need this so much
Your videos helped me go from 18.25 to 16.4 in a year
Thanks for the comment! That made my day! I’m glad I could help!
Thanks for the video
You’re welcome. I’m glad I could help!
Would definately agree with faster than 12. Also landing on balls of feet and taking off from them helps tremendously too.
Thanks!
Been coaching hs hurdles for over 10 years. I would have to agree with your guesstimate regarding 100m times and the ability to 3 step. I've used my athletes' 100m time as a way to determine if they are capable of 3 stepping (and even if they should be hurdling).👍🤙
Thanks for the input!
I run around a 12.8 in the 100 and can 3 step if that helps (sometimes at the end I have to reach a little but it gets the job done)
I’m definitely going to be sharing this with all of the Grayslake hurdle runners
Thanks!
Does height has anything to do with it hurdling pretaining to time? My son is new at hurdling and I purchase your sliver bundles. He has the three step all most down pact but he says he has the problem of almost jumping over the next hurdle and he is short for a 6th grader. He struggles with form as well. I was told to wait till he get a little taller before correcting his form mind you we don't have any hurdle coaches. He currently runs a 14.49 in 100 and 58.03 in 300.
Absolutely, yes! Height makes it so much easier. I would love to see a video of him hurling. Please send it to my email at ace methodcoaching.com and mention this discussion.
Mine is 10:60 so its good
Thanks
I know people that are slower and have worse form and mechanics than me but they can 3 step but i cant?
I've notice that people who jump too high over the hurdles have no problem 3-steping because they land too far away from the hurdle they jumped, which means that they have less distance to cover with 3 steps. And, ironically, this (jumping too high) is a product of their bad technique. However, people who run like this won't be able to run the 110/100mH faster once they reach a limit without completely changing their technique.
This is a very good observation and comment! It can be very tricky when you’re in this transitional phase.
@2Nikkii i’d love to see your video so maybe I can figure it out.