Need advice with 300I hurdles.

I forgot to add that in the video I am in lane 4 the winner of the race.

Meh, it looks more to me like you are here seeking to be noticed by the college coaches that frequent this site.

I doubt I would get any recognition for running a 42. I honestly need advice on how I can improve my race.

What is your PR for the 200M and 400M?

Why don't you ask your coach for help. You need to improve your form. You also need to be able to run 50.0 or better in the 400 to have a chance at sniffing 38.

Work on speed. Do hurdle drills. Ask your coach.

23.1 and 52.4

You're not consistent over the hurdles. Some you're leaning forwards and going over well, others you're off balance and leaning backwards (especially towards the final 100m). Your arms are flailing all over the place and need to be worked on. When you're working out and doing reps are you doing reps over hurdles or just on the flats with drills over hurdles? Also, it could just be my imagination, but it seems like your core is weak, as you seem to be leaning forward too much while running.

One last thing, that seemed like a weird stagger for the start of 300s. Appeared too close together, but it may just have been the angle.

Your biggest issue is that you slow down tremendously when approaching the hurdles. You pull up and cut your stride, which is killing you. Half the battle with that is mentally getting over it and telling yourself to speed up into the hurdle as opposed to just slowing down. That and a lot or reps over hurdles should fix that problem.

2nd, you have to stop floating so much over the hurdles. Lean forward into the hurdle as you're taking your last step. By the time you foot is moving over the hurdle it should already be snapping down. Bershawn Jackson is a great example of someone who does this well, youtube him.

You should have no problem getting under 40 this season, you accelerate great between the hurdles and do a good job of getting to full speed going into the last 100.

For starters it looks like you're taking off to close to the hurdle, probably 5.5-6ft. Move that back(not really sure how to do that) to 6.5-7ft, maybe slightly more if you're comfortable with it. You want most of your flight to be on the front side of the hurdle and only land 4ft beyond max. The problem with taking off too near the hurdle is that you tend to jump upward rather than attacking the hurdle itself. You want the peak of the clearance to be on the front side of the hurdle so you're already starting to come down as you clear it. You can see the guy next to you in lane 3 over the second hurdle exhibit this. You still look like you're traveling upward once you're beyond the same hurdle.

Lastly, the reason for this is wasting time in the air. The steeper you make you're flight path, the more momentum you waste going vertical. Remember the finish line is ahead of you, not above you. Keep all movements, running and hurdle clearance, in a forward/backward motion only. This may only be worth 0.1-.02seconds per hurdle, but over the course of the race it can be worth 1.5 seconds! Good luck!

2-3 days a week at practice I do hurdle drills (walkovers, skips,3-steps), then my coach usually has us do the first 2-4 hurdles of the 110s in spikes. The other 2-3 days we do flat working for speed endurance.

But yes I have been slacking on core lately I didn't realize the effect it could have over the hurdles, I'll take your advice and get back to ab circuits.

I'm sorry people are bringing you down for asking for advice on a message board. When I was in high school, I did the same. I liked to find information and opinions from any place I could.

You should be accelerating into the hurdle, not slowing down. It also looks like you are too big and eratic with your arms. Make sure you snap back your arms so that your lead and trail leg will follow. This can only happen when your arms are closer to your body.

Also, you MUST have confidence going into the first hurdle. Since the 300 hurdles is very much a rhythm race, the first hurdle can set the tone for the entire race. You need to know exactly how many steps you take to the first hurdle (and every hurdle in between for that matter), and you need to be confident which leg is going to lead. You need to attack it with confidence and knowledge as oppose to running and seeing what happens.

Good Luck

P.S.

I ran 38.3 with 51 speed. You definitely don't need 50 flat or better to hit 38.

You need to start trying to incorporate hurdles into your "regular" workouts. 200s over the last 3/4 hurdles, 300s over the first 2, and last 3 hurdles, helps with acceleration, 200s over the last 4 hurdles, but start at 190 or so out, and run 10m past the line, will work on running through the line. Running over the first 2 hurdles will work on your approach.

The 300s and 400s are a much easier race once you get into a step pattern and the only way that will happen is to practice over hurdles in reps. You can work on speed endurance this way too.

I was in exactly the same position as you, except with significantly less "natural talent". My first year of track was my junior year as well, and I did hurdles. I think my PB was 16.9 and 44.0...not good. I did distance training and cross country for the first time that fall, ran 16:20 for 5k, and gained some leg speed too. that indoor season, I went back to hurdles, ran 54.0 indoors from blocks (big personal best). Kept doing 400 type training that spring, with 2 sessions of pure hurdles a week to get my form down, since that was the quickest way to gain speed over the 110's and 300's. Set PBs of 14.6 and 39.8 that season off of slow long repeats in the beginning of the season, and eventually doing really hard speed endurance training at the end. Some workouts I liked were 4x300 at current 300IH pace with 5 minutes rest, 5x200 at 400 pace with 3 minutes rest, etc.

Kid at my hs ran 36 something and got a full scholarship. Keep at it.