3-step, the standard
Most efficient. One lead leg the entire race. Demands enough stride length to cover the 8.5-9.14m between barriers in 3 strides. Roughly: 6'0" boys with a 12.5 100m can usually 3-step the HS height.
The 3-step rhythm between hurdles is the standard for elite men and women in the sprint hurdles. Below it, a 4-step rhythm with a switched lead leg is the workable alternative for shorter athletes or developing speed. Below: when to use each, how the speeds compare, and how to transition between them.
Most efficient. One lead leg the entire race. Demands enough stride length to cover the 8.5-9.14m between barriers in 3 strides. Roughly: 6'0" boys with a 12.5 100m can usually 3-step the HS height.
Used by shorter athletes and developing sprinters who can't cover the 3-step distance yet. Switches lead leg each barrier. Costs 0.3-0.5 seconds compared to 3-step but is faster than fighting a 3-step you don't have.
Most athletes start 4-step in middle school, transition to 3-step in HS as flat-speed and stride length catch up. The trigger: when 3-step takeoff distance reaches 7+ feet on the early barriers.
Rhythm shows up over the first 3 barriers. If your takeoff distance crowds in by barrier 3, your stride pattern is wrong for that rhythm. AI counts strides between barriers and grades takeoff distance per attempt.
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