I run the 50 hurdles in indoor track and recently have gotten three-steps between the right 2 hurdles, and then between the 2nd and 3rd. How I can improve my steps and timing so that I can get the 3 between the 3rd and 4th hurdles? I also run the 100 hurdles and 300 hurdles outdoors. I need advice on improving my three steps so I can do it over all 10 hurdles outdoors as well. Also, what would improve my 300 hurdle stamina and time?

Having trained with some quite good hurdlers, there is no one factor to concentrate on.
Hurdles requires emphasis on technique, rhythem plus speed/power.

Whether 100m hurdles or 300m you need speed and strength to make the steps comfortably.

Also you need good technique that doesn't block your power output over the hurdle or coming in and out of the hurdle. Without seeing you run, your problems may be symptoms and not causes. Make sure you are coming off the previous hurdles and working hard inbetween the hurdles.

Something that helped me int he 300 hurdles was to sprint a 300 without the hurdles a few times. Then go back and put the last two hurdles in and run the full 300 with only two hurdles at the end. After a few times of few times of that put in the last four hurdles, run them and continue to increase the amount of hurdles you go over until you have all the hurdle set up. Make sure you start at the finish line and go around to the start line with the hurdles.

i run the 300 m hurdles and i ran it in 43.03 last yr as a freshmen all u gotta do is attack the next hurdle and keep sprintin and its all urs

I have coached several very strong intermediate hurdlers and have some great workouts that will speed you up in a jiffy. We run 400 instead of 300m so things may be a bit different. Have someone time you running a full out race or get ahold of a tape of yourself. Split it into 6-50m segments and time each segment. Usually the 5th segment is always the slowest. Take into account segment 1 is slow because of start, and segments 5-6 are all fatigue. Granted you are going to tire, but if you really drop off in the 50m splits, I'd look at a bit more distance in your workouts. Heres a couple:

1. You've heard of the 200m runner sprinting 300m to increase stamina...With our 400H, we have often given the kids a series of 600 or even 800 meter hurdle workouts. Vary the intensity. Try running over 2-3 at 100%, then jog between one, but go hard over the hurdle. Do an 800 hurdle at about 75%, rest, then do 600h @ 90%. There are lots of ways to vary the workout. (Our kids hate it, but it works)

2. We use 30" hurdle height. Have a coach vary the height on some of the hurdles from 30 to 33 or 36. Sometimes we bump the guys higher. Do a few 400H reps at 36" and our kids love those 30 inchers and fly over them.

Finally, I am a big believer of cross country in the off season. I know some say you kill off a lot of the fast-twich fibers, but we have had nothing but luck with kids reatining their speed and greatly increasing their endurance. Right now we have one athlete that is a XC state qualifier at 4000Meters, 400H state champion, and 100H state finalist.

Post back with any comments or questions.

dynomyte, I don't know where you got that Idea from but I hope you are a girl.

I have been running the 100 and 55 hurdles I know that in order to get your timing down you have to run all out if you can three step the first two hurdles and you cant three step the next three keep running sprints. your not keeping the same speed as you were when you are running the frirst hurdles. As for building your speed try running like 100 meters further than you run in a race this will build your strength in running.