Hurdling is a high-tech sport, which needs scientific training methods and a good coach. This requires unremitting efforts. If your score reaches 16 seconds, you will definitely win the prize in the city. First, focus on strengthening special strength training: As the 100-meter hurdle is a sprint event, sprinters must have the required strength. Taken together, it is called fast power or speed power. Hurdlers not only need the same needs as sprinters, but also need the strength of hip joint, which we call special strength. This kind of strength is unique and necessary for the hurdle events. Second, pay attention to speed strength training: speed strength refers to the maximum strength that muscles can exert in a short time, which has the comprehensive characteristics of speed and strength. The physiological load of hurdlers is basically the same as that of sprints, which determines that the force of sprints and hurdlers is explosive, and the speed force makes the muscles contract isotonic. The enhancement of muscle speed and strength depends on the improvement of nerve coordination ability of muscle effective contraction force and synchronous action ability of central nervous system. Most of the muscle contraction in hurdle race is isotonic contraction, so speed and strength training must be combined with special characteristics to improve speed and special performance. Third, frequent use of circular exercise method: In strength training, frequent use of circular exercise method can improve athletes' central nervous system, improve muscle work efficiency, enhance muscle contraction speed ability, and help improve the conversion ability of excitement and inhibition of cerebral cortex motor center. In practice, athletes are required to complete the exercise quickly and move reasonably. After a period of practice, adapt to the content of the exercise, so that the body can establish various stimuli and reactions. Fourth, the coordinated and balanced development of upper and lower limb strength: adopting the method of additional resistance is beneficial to the coordination ability of large and small muscle groups. Such as using small sandbags, sand vests, rubber bands on ribs, steps and other jumping means to develop muscle contraction ability. Nowadays, many famous short and cross athletes attach great importance to the coordinated and balanced development of trunk, upper and lower limbs, so as to improve the balance ability of movements and the relaxation ability of running and crossing, so as to maintain the symmetry of body movements. Emphasizing the coordinated and balanced development of upper and lower limb strength and large and small muscle groups also plays an important role in preventing athletes from injury. 5. Exercises to strengthen flexibility, coordination and flexibility: Flexibility is the performance of the human body to complete sports at the fastest speed and to the greatest extent, and training must be strengthened. Coordination ability is a very complex biological ability, and it is another physical working ability besides sports quality and sports function. It is closely related to speed, strength, endurance, flexibility and other sports qualities and sports functions. Flexibility plays an important role in promoting the development of body speed and strength, helping athletes to form motivation and dexterity, and is more conducive to mastering special skills. Six, special strength training should pay attention to long-term and systematic: For young athletes, special strength training is not only conducive to the development and improvement of their sports quality, but also an effective way for them to continuously strengthen the correct technical essentials of movements and establish correct and perfect techniques. Because of the physiological characteristics of teenagers, especially female hurdlers, and the special strength of hips, waist and abdomen basically belongs to low-intensity training, the athletes' body has produced a series of great changes and accumulations in shape shaping, physiology and biochemistry, which must be obtained through continuous training. Therefore, the training of special strength must last for a long time, and the accumulation of quantity can show the effect. According to the strength principle in sports training and sports physiology, in order to effectively improve the training level, it is necessary to keep training classes two or four times a week.