Key points
- 10 hurdles, 13.72 m to the first, 9.14 m between, 14.02 m to the finish.
- High school, AAU/USATF 15–18 and World Athletics U20 use 39″ (U20 may use up to 1.000 m).
- College and senior men use 42″ (1.067 m). World Athletics U18 men use 36″ (0.914 m).
- Because the spacing and heights are the largest in sprint hurdling, many athletes build up with reduced spacing.
On this page
110m hurdles specifications
| Division | Height | Source |
|---|---|---|
| AAU 15–16 & 17–18 boys | 39″ (0.991 m) | AAU |
| USATF 15–16 & 17–18 boys | 39″ (0.991 m) | USATF |
| High school boys (NFHS) | 39″ (0.991 m) | High school |
| World Athletics U18 men | 0.914 m (36″) | Hurdle heights |
| World Athletics U20 men | 0.991 m (39″), hurdles up to 1.000 m allowed | Hurdle heights |
| NCAA & senior men | 1.067 m (42″) | Hurdle heights |
Spacing (all divisions): 10 hurdles · 13.72 m start to hurdle 1 · 9.14 m between · 14.02 m last hurdle to finish.
Race rhythm
- Start to hurdle 1: eight steps is common. Some advanced athletes use seven. See getting to the first hurdle.
- Between hurdles: three steps. At 9.14 m, many first-year high-school hurdlers aren’t ready to three-step full spacing at 39″, so reduced spacing and lower heights are standard in practice.
- Run-in: 14.02 m, the longest run-in of the sprint hurdle races.
Technique priorities for 110m hurdlers
- Take off far enough away that you can attack the hurdle at 39″ or 42″ without jumping.
- Forward lean from the hips. The higher hurdle needs more lean than the 100m hurdles. (Arm action & lean)
- Trail leg high and in front. Trail-leg errors show up more at 39″. (Trail leg)
- Quick three-step rhythm. Don’t bound between hurdles.
How 110m hurdle training is usually structured
The structure is similar to the 100m hurdles: a technique day, a speed day and a rhythm day in a typical in-season week, with mobility and strength work around them. Coaches often:
- Train technique at lower heights (33″ or 36″) and reduced spacing
- Save full height and spacing for fewer, higher-quality reps
- Use one to three hurdles from blocks to rehearse the start
The right plan depends on the athlete. 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.