Key points
- 10 hurdles, 13.00 m to the first, 8.50 m between, 10.50 m from the last hurdle to the finish.
- Heights range from 30″ (younger girls) to 33″ (high school, U20, college and senior women).
- Most athletes aim for eight steps to hurdle one and three steps between hurdles.
- Training blends sprint speed, hurdle rhythm and clean clearance technique.
On this page
100m hurdles specifications
The 100m hurdles uses the same spacing across divisions. The height changes.
| Division | Height | Source |
|---|---|---|
| AAU 13 & 14 girls | 30″ (0.762 m) | AAU |
| AAU 13 & 14 boys | 33″ (0.838 m) | AAU |
| USATF 13–14 girls | 30″ (0.762 m) | USATF |
| USATF 13–14 boys | 36″ (0.914 m), changed from 33″ in 2025 | USATF |
| AAU/USATF 15–18 girls | 33″ (0.838 m) | AAU · USATF |
| High school girls (NFHS) | 33″ (0.838 m) | High school |
| NCAA women | 0.840 m (33″) | Hurdle heights |
| World Athletics U18 women | 0.762 m (30″) | Hurdle heights |
| World Athletics U20 & senior women | 0.838 m (33″) | Hurdle heights |
Spacing (all divisions above): 10 hurdles · 13.00 m start to hurdle 1 · 8.50 m between hurdles · 10.50 m last hurdle to finish. Check any division in the hurdle calculator.
Race rhythm
- Start to hurdle 1: most athletes use eight steps. Some faster athletes use seven, and younger athletes may need more. See getting to the first hurdle.
- Between hurdles: three steps is the goal. Newer athletes often build up from shorter spacing. See how to three-step.
- Run-in: 10.50 m from the last hurdle. Sprint through the line. Don’t lean too early.
Technique priorities for 100m hurdlers
- Attack with the lead knee. Don’t reach with a straight leg. (Lead leg)
- High, quick trail leg that finishes in front. (Trail leg)
- Stay tall between hurdles. Hips high, quick steps.
- Consistent approach to hurdle one, every rep.
How 100m hurdle training is usually structured
A week in season for a developing high-school hurdler might include:
| Day type | Example content |
|---|---|
| Hurdle technique day | Mobility, 3–4 drills, 6–8 runs over 3–5 hurdles at reduced spacing |
| Speed day | Acceleration work, block starts, short sprints with full recovery |
| Hurdle rhythm day | Block starts over 1–3 hurdles, then full-spacing reps over 3–6 hurdles |
| Recovery | Easy running, mobility, strength work appropriate to the athlete |
This is an example, not a prescription. The right plan depends on the athlete’s age, training history and the team’s schedule. A qualified coach should adjust volume and intensity.
Next stepThree-Step RhythmBuild a quick, consistent three-step rhythm between sprint hurdles.This guide is general educational information for athletes, parents and coaches. It is not medical advice. Progress gradually, and consult a qualified coach or medical professional about pain, injury or a specific athlete's needs.