400m Hurdies

The Components Roy

Roy Boyd is a Levei V coach and Nationai Coaching Consultant with ATFCA. Roy has vast experience in many events in Trac
and Field but his forte continues to be seen to be in the Hurdles area - both short and long, in his 50 years of coaching Roy has
successfuiiy coached seven Commonweaith Games athietes and four Olympians aiong with many state and National champions
His most successfui athlete has been Kyle Vander Kuyp. In this artide, Roy offers an amazing overview of the 400m hurdies.

The 400m hurdle event is technically one of the most

demanding of an athlete. It is a challenge for both the coach
and athlete. Improvement sometimes can be rapid as the
athlete gains confidence in hurdling smoothly, without losing
momentum, over the hurdles and also by developing the most
economical stride pattern. Athletes wanting to compete in the
event need to he good 400m flat runners with the skills to
learn to hurdle oft alternate legs, to be able to adjust their

stride patterns according to their fitness condition, track

surfaces, lane draw, weather conditions and wind direction. It
is quite possible that the race plan developed at the end of the
season, will be different to that adopted at the start.
For women and man, the training and technical work should
be similar as the event is basically the same for both, but
training should reflect the particular needs of the athlete.

Technical Details
No of Hdls

Height

Distance Between

Distance
to first hurdle

Dist from
Last Hurdle to Finish

Men 400m

10

91.4cm and 84cm

35m

45m

40m

Women 400m

10

0.762cm

35m

45m

40m

Distance

i!l'f!lFi!W/iiWil 111 ;1 1111111J ^ ^ ^ ^ H

Flexihility (not quite as important as for Sprint Hurdlers)
Spatial Awareness (ability to gauge distance to hurdle when running at speed)
Ability to Hurdle with Either Leg
Good 400m Flat Time
Strength Endurance (to maintain form on landing after each hurdle)
Courage (to withstand internal and external pain)
Positive Approach (Confidence to run positively)
Speed Endurance
Mental Discipline (To stick with a race plan and not he influenced by what the other competitors are doing).

(With good hurdle technique and positive and economical movement between hurdles)
Men

2.0 to 3.0 sec.

Women

2.5 to 4.0 sec.

Hurdle Sta
400 hurdle events can be broken down into tbe following stages:
1. The start and first hurdle approach.

2. Hurdles clearance on the straight

3. Stride pattern and running between hurdles.

4. Run in to finish.

on the bend.

26

technique to conserve energy for the "home straight".

To ignore the technical aspects of hurdling, especially "take oft"
and "landing" can result in wasted energy and an excessive
loss of speed over the hurdle. This will impact adversely on
the final result.

The 400m hurdler will use a starfing position, which enables

the take oft point for the first hurdle to be reached on the
selected take-oft foot.
This will usually entail 20 to 24 steps depending on the size,
strength and speed of the athlete. If an odd number of steps
are adapted, then the lead leg is placed on the front block.
Conversely, for an even number of steps to be taken to the
first hurdle, the trail leg is placed on the front block. As the
starf is on the bend, the blocks would be set as for the 200m
and 400m sprints. Most people believe that a good run in and
clearance of the first hurdle sets up a good race.

On the hends
It is desirable for the athlete to stay close to the inside of the
lane all the way around the track as this leads to the shorfest
path being run. When hurdling with the left leg leading, the
hurdler must not put the lead leg over the side of the hurdle or
it will incur disqualification. When leading with the left leg on a
curve, the left side should be restrained, the body tilted slightly
to the left and a pronounced drive from the right side. Failure
to follow this procedure could result in the lead foot landing
to the right of lane centre, forcing the athlete to struggle to
regain balance on landing so as not to run into the next lane.

Hurdle Clearance
Technique
The hurdle clearance technique is not quite as imporfant as
for sprint hurdles, as the distance covered in flight over the
hurdles, is 8% of the total distance, whereas the flight distance
covered in a 110m hurdle race is approx. 29% of the total
distance This does not mean that hurdle clearance technique
should be neglected, as having to raise the centre of gravity
(COG) unnecessarily and failing to maintain momentum over
the hurdles, will result in earlier onset of fatigue. The rhythm of
the approach must be maintained whilst clearing the hurdle.
The hurdle action does not need to be as aggressive as in a
sprint hurdle, as this could lead to wasted energy.

When hurdling with the right leg leading, it is necessary for

the athlete to move to the centre of the lane, 3 to 4 strides out
from the hurdle and run straight across the hurdle in a similar
action to what they would do in a sprint hurdle race. Failure
to follow this procedure will almost cerfainly result in the
athlete's trail leg either hitting the hurdle or moving into the
inside lane, leading to disqualification or forcing the athlete to
take the hurdle much higher than necessary.
The athlete's position in the lane needs to be adjusted to fit the
pre-planned stride pattern using either a left or right leg lead
or a combination of both. Therefore practice with leading with
either foot over the hurdles on a bend, is essential.

The forward lean for a 400m hurdler, is not as marked as with

the high hurdler, but should not be overlooked. It is obtained
by the athlete shorfening the last stride before the hurdle so
that the take-oft foot lands under, or close to a point under the
athlete's centre of gravity. The athlete approaches the hurdle
with the hands held high and driving forwards and upwards.
The lead knee is lifted high and then the lower leg is extended
with the opposite arm (lead arm) thrusting ahead. The lead
arm is then brought back in a "swimming" motion to allow the
trail leg to clear the hurdle and pass under the lead arm.

.ride Pattern And Running Between Hurdles

For young athletes, it may be preferable not to set a race plan,
but to develop the athlete's alternative leg hurdling ability and
their spatial perception (the ability to be aware 5 to 6 strides
out from the hurdle, what foot they will use to lead over the
hurdle, without adversely affecting the athlete's velocity).
The athlete should then be able to run smoothly over the
hurdles, regardless of the number of strides taken between
the hurdles.

The lead leg, although extended, remains slightly bent and

does not straighten until reaching for the ground just prior to
landing. The lead foot should land at a point under, or slightly
behind, the c of g so as to allow for a quick movement Into
the next stride.

On the Straights

A drill to develop an athlete's spatial perception is to set out a

number of hurdles (say 6 to 8) either on the straight, the bend
or a combination of both. The hurdles are set at random with
varying spacing. The athiete is asked to run over the hurdles
as smoothly as possible. They are then asked to run over the
same hurdles making the necessary correction in stride length
and/or speed, so that a smoother hurdling result is achieved.
This exercise can be repeated several times, with the coach
changing the spacing of the hurdles.

The technique for clearing the hurdle on the straights is

basically the same as in high hurdles (as set out above) but
with a little less lean over the hurdle. Hips must be kept tall and
moving forward to enable a full running stride after landing.
However, the emphasis should be on developing a "smooth"

The stride pattern between hurdles could either be 13, 15,

17 or 19 strides (for a same lead leg movement over all the
hurdles) or 14, 16, 18 strides (which will necessitate using
alternating lead legs between hurdles) or a combination of

The trail arm is brought back so that the hand touches [or close
to touching] the hip region, then brought forward in a strong
movement to balance the torque caused by the recovery of
the trail leg.

27

both. The stride pattern adopted should maximise the athlete's

ability to achieve the best result.

energy cost can be too great, particularly in adverse weather

conditions. If the first part of the race is smooth and fast then
the stride pattern is satisfactory and the conditioning can be
geared to carrying the stride pattern on further into the race,
rather than trying to cut the time down in the first half by
decreasing the number of strides between hurdles. However,
once a race plan has been decided, having regard to the
conditions on the day, the athlete should commit to that plan.

To over stride early in the race, to achieve a particular stride

paftern for a few tenths gain in time for the first 200m, could
have a negative eftect on the time for the second 200m. As
a general rule, the second 200m should be 2 seconds slower
than the first 200m.With a fast first 200m,the energy cost can
be too great, particularly in adverse weather conditions. If the
first part of the race is smooth and fast and the stride paftern
does not cause undue fatigue for the latter part of the race,
then conditioning can be geared to carrying the stride pattern
on further into the race, rather than trying to cut the time down
in the first half by reducing strides between hurdles.

Run To Finish
Races have been lost in the last 40m of the race. Care must be
taken to ensure that the athlete does not feel that landing after
the 10th hurdle signifies the near end of the race and they
can relax concentration. They must concentrate on landing
positively and accelerating to the finish.

Very few athletes are able to maintain the same stride pattern
between hurdles over the whole race. This then requires the
athlete to "change down" and increase the number of strides
taken between hurdles during the latter part of the race. It is
preferable for the athlete to include only one additional stride
between hurdles and this means leading with a different leg.
For example, changing down from a 15 stride rhythm between
hurdles to a 14 stride rhythm, requires a reduction of 13cm,
but a change down to 17 strides between hurdles, requires a
33cm reduction in stride length. It is very difticultfor an athlete
to reduce by 2 the number of strides between hurdles without
a reduction of speed between the hurdles and/or "blocking"
before the next hurdle.

Training
Training should begin as for a 400m flat runner, with more
emphasis on the endurance base and concentration on the
strength endurance aspect. Some over-distance training and
racing is essential. The amount of training will depend on the
training age of the athlete and his/her physical condition.
Hurdle drills and clearance technique can be carried out with
the sprint hurdlers, but with both lead legs being used in the
drills. Rhythm running training precedes endurance hurdling,
then speed hurdling and race practice follows.
Hurdle drills and hurdle practice should be planned so that
the athlete becomes proficient in using either leg to lead over
the hurdle.

The stride pattern adopted at the start of the track season

may be different to that at the end. As the athlete's condition
and confidence improves, it may be necessary to reduce the
number of strides taken between hurdles and/or the start to
the first hurdle, by one stride.

REOUCED HURDLE SPACING FOR

400M HURDLE RHYTHM TRAINING

It is desirable when training over the hurdles to do so at racing

(or near to racing) speed to become familiar with the race
rhythm. However, it is possible that the athlete will be moving
faster over the first part of the race than they will in training.
If this is not recognised, it is quite likely the athlete will be, in
a race, too close to the first hurdle and possibly the next few
hurdles, resulting in blocking before and after the hurdles. This
will result in a consequential loss of speed during the race. It
is therefore suggested that, for training purposes, the starting
line be advanced 30 to 60 cm the first hurdle placed on the
correct mark and the distance between the remaining hurdles
reduced by the same distance, the amount of reduction,
depending on the stage of the season.

13 Stride Rhythm 20.0m

spacing for 7 strides

14 Stride Rhythm- 16.5m

spacing for 6 strides

14 Stride Rhythm- 21 m

spacing for 8 strides

15 Stride Rhythm- 17.7m

spacing for 7 strides

16 Stride Rhythm- 14.8m

spacing for 6 strides

16 Stride Rhythm- 18.Bm spacing for 8 strides

The wind direction can have an impact on the strategy adopted

on race day. If there is a strong headwind in the back straight
and the athlete, under normal conditions, has to reach slightly
to use the number of strides planned to be taken between
hurdles. It could be worthwhile to rethink the race strategy
and reduce by one the number of strides between hurdles.
To excessively increase speed to achieve a particular stride
paftern for a few tenths gain in time for the first 200m, could
be detrimental to the planned time for the second 200m. The

17 Stride Rhythm- 15.9m

spacing for 7 strides

18 Stride Rhythm- 13.4m

spacing for 6 strides

18 Stride Rhythm- 16.9m

spacing for 8 strides

19 Stride Rhythm- 14.5m

spacing for 7 strides

Figure 1
Hurdling Rhythm - Reduced Spacing (same lead leg)
Five or six hurdles placed on marks as indicated in Figure 1
(either on straight or bend, or a combination of both). The
athlete then runs twice with a left foot lead and repeats with a
28

right foot lead, taking 7 strides between hurdles to simulate a

13,15,17 or 19 stride rhythm.

400m hurdler, other elements - ie strength, elasticity, speed,

technique over hurdles, spatial perception and stride pattern
- must not be neglected. The training age, level of technical
skill and strength of the individual athlete must be considered
and the work modified accordingly.

Hurdling Rhythm - Reduced Spacing (alternating lead ieg)

The hurdle spacing can also be adjusted in accordance with the
dimensions shown on Figure 1, to allow practice in alternating
with the lead leg or in changing down to increase by one, the
number of strides taken between hurdles to simulate a 14,
16, or 18 stride rhythm This allows practice in alternating the
lead leg.

The volume and intensity of the workload will depend upon

the age of the athlete and the amount of prior competition and
training undertaken by the athlete. Elite athletes may need to
train twice a day to spread the load and gain maximum benefit
from the program, while lesser athletes may need to have the
load reduced to allow only one session per day and, in some
case, only 3 to 4 sessions per week.

As an introduction to the change of rhythm required to effect

a change-down from a 14 to a 15 stride rhythm, it is possible
to use some existing hurdle markings on the track. If a hurdle
is placed on the 5th 100m hurdle mark it will coincide with
the 4th 90m hurdle mark. Then by placing hurdles on every
second 90m hurdle mark prior to the 4th 90m hurdle mark
and hurdles on every second 100m hurdle mark after the 4th
90m hurdle mark, the distance between hurdles will change
from 16.0m (6 strides) to 17.5m (7strides). This is not the
exact spacing required, but is sufficient as an introduction to
change-down technique and can be carried out at sub racing
speed.

The use of weights in a strength program will depend upon

the individual needs of the athlete. The strength component
for the 400m hurdler is not as important as for the sprint
hurdler and care should be taken to see that the athlete does
not "bulk up" thereby causing him / her to carry excessive
weight around the track.
It is suggested that a three phase program be adopted which
could either be for a single or double periodisation, depending
on the athlete's competition program and the time available
for preparation of the athlete. The three phases and their subphases are: -

Hurdle Change Down Practice on Bend

As for previous drill, but with the first three hurdles on
the straight and the next three on the bend. Spacing is in
accordance with the chart and to allow a decrease in stride
length to accommodate a change in rhythm, e.g. for practice
in changing from a 14 to a 15 stride rhythm, the first three
hurdles would be spaced at 16.5m and the next three at
17.7m, the athlete would then take 6 strides between the first
three hurdles and 7 strides for the remainder. It is preferable
for hurdles to be placed so that the change down is practiced
at the position on the track where the planned change-down
will occur during a race.

1. Gnerai Preparation
introduction Phase and General Preparation Phase
2. Competition Preparation
Specific Preparation Phase and Pre-competition
Phase.
3. Competition
The emphasis on training should receive attention in the
following phases: Gnerai Preparation

Phasing And Conditioning

in the 400m hurdle event, success or failure is largely
determined over the final 100-150m of the race, at which time
the anaerobic generation of energy has caused a high level of
lactic acid to accumulate in the body. It is evident therefore,
that an athlete's training should be aimed at minimising
the detrimental effect of this lactic acid accumulation upon
performance, ensuring that optimal rhythm and maximal
possible speed is maintained towards the end of the race.

Continuous Warm Up
Increasing fiexibiiity

Hurdle Drills

Hurdle Technique for either leg leading.

Spatial Perception Drill

General Conditioning Circuits

Aerobic Training - Continuous running for more than 30min

at a time to meet a weekly planned target of 20 to 40k

In the training of a 40m hurdler, endurance work is therefore

of paramount importance. Training should concentrate on
stimulating the anaerobic lactate process, which generates a
large share of the energy required for the event. Care must
be taken however, to incorporate alactic sessions into the
schedule to avoid exhaustion and to maintain a reasonably
high level of speed.

Strength 2 to 3 times per week

Speed - 1 session per week (accelerators, down hill runs

or starts up to 60m - total distance covered in session
should be no more than 300m)

Specific Preparation

Whilst improvement of endurance is undoubtedly the most

important aim in mind when drawing up a training plan for a

29

Continuous Warm Up

Hurdle Drills

Hurdle Rhythm with reduced spacing

 Aerobic Training - Continuous running for more than 30min

at a time once or twice per week

Piyometrics and /or resistance running up hls, stairs or

with a sied over 50 to 100m - 1 to 2 times per week

Over distance work 500m to 600m without hurdles or

with hurdles over the last 200m (not for novice or young
hurdlers)

Strength 1 to 2 times per week

Piyometrics and /or resistance running up hills, stairs or

with a sled over 50 to 100m - 2 to 3 times per week

Speed - 1 to 2 sessions per week

Speed Endurance - long -180m to 300m

Hurdle Specific Endurance and Rhythm - Runs over, up to

8 hurdles spaced at competition distance iess 30 to 60cm
depending on phase of training. This couid take the form
of "ladder" work with the athiete running to first hurdle,
walking back to start then running over hurdles 1 and 2,
walking back to start then running over hurdles 1, 2 and
3, etc., untii all the hurdles have been hurdled (4 up to 8).
Using the information in Figure 2 will give the athiete some
idea as to whether they are running at the correct speed.
However, it should be noted that touching down after the
5th hurdle in 29.5 seconds wouid not necessariiy result in
an overall time of 60seconds for the whole race. What it
does mean, however, is that if the athletes cannot touch
down in 29.5 second, they will have little or no chance of
recording a final time of 60seconds.

Competition Preparation

Light Warm - depending on weather

Hurdle Technique - alternate leg lead
Hurdle Rhythm with reduced spacing

Aerobic Training - Continuous running for more than 30mln

at a time once per week

TOUCHDOWN CHART - 400 METRE HURDLES

Target
Time
46.2
46.6
47.0
48.0
49.0
50.0
51.0
52.0
54.0
56.0
58.0
60.0
62.0
64.0
66.0
68.0
70.0
72.0
74.0

HI

H2

H3

H4

H5

200

H6

H7

H8

H9

H10

Run in

5.8
5.8
5.8
5.9
6.0
6.0
6.1
6.1
6.3
6.5
6.7
6.2
7.1
7.3
7.5
7.7
7.9
8.1
8.3

9.4
9.6
9.6
9.7
9.9

13.0
13.2

16.

20.4

22.1

24.2

28.2

32.4

36.7

41.1

16.9

20.6

22.3

24.4

28.4

32.6

37.0

41.4

13.3

17.0

20.8

22.5

24.7

28.7

32.9

37.3

13.5

21.3
21.7

23.5

25.8

30.1

23.5

30.1

39.1
39.1

10.0
10.2

14.0
14.3

18.1
18.5

2 2.2

24.0
24.5

25.8
26.4

34.5
34.5

41.8
43.6

13.6

17.4
17.7

35.3
35.9

39.9

44.5

27.0

30.8
31.4

40.6

45.9

10.3
10.7

14.5

18.6

15.1

19.6

23.1
24.1

26.5

27.5
28.7

32.0
33.4

36.7
38.2

41.4
43.2

46.3
46.2

11.1

15.7

20.3

25.0

27.0

29.8

34.7

39.7

44.9

50.1

11.5

16.3

21.1

25.6

27.0

30.8

35.9

41.1

46.2

51.8

11.9
12.3

16.9
17.5

21.9
22.6

26.9
27.8

29.5
30.0

32.0
33.1

37.2

42.5

53.4

38.4

12.6

17.9
18.4

23.3

28.7

31.0

34.2

39.8

43.9
45.5

47.9
49.5

57.0

23.9

29.5

32.0

35.2

41.0

46.9

51.1
52.7

18.9
19.6

24.5
25.1

30.3
31.1

33.0
34.0

36.2

42.2

37.2

43.4

48.3
49.7

54.3
54.9

60.6
62.4

20.1

25.7

31.9

35.0

38.2

44.6

51.1

56.5

64.2

20.6

26.3

32.7

36.0

39.2

45.8

52.5

58.1

66.0

5.1
5.2
5.2
5.4
5.4
5.5
5.6
5.7
5.8
5.9
6.2
6.6
6.8
7.0
7.2
7.4
7.6
7.8
8.0

12.9
13.2
13.5
13.8
14.1

22.7

25.9

43.8

55.2
58.8

Figure 2
Wo differentiation is made between men's and women's hurdles, as the hurdles are on the same marks for both, only the height of
the hurdle changes. The target times have been extended further than on most charts, to allow for the young, or novice hurdler
down after the third hurdle and starting the watch again as
the athlete touches down on the way to the fourth hurdle.
This is repeated until the watch is finally stopped as the
athlete passes the finish line. The accumulated time for
the whole distance is usually one second quicker than the
athlete can run in a race.

Hurdie Endurance eg Differential Hurdies Session - 10

hurdles set at racing distance, run over 3 hurdies, walk
back to 2nd hurdle taking no more than 1 minute, then run
over no. 3,4 and 5. Walk back to hurdle 4 then run, taking
no more than 1 minute, then run over 5, 6 and 7 hurdles.
Repeat to finish. Have 5 to 10 min rest and repeat. The run
shouid be timed stopping the watch as the athlete touches

30

strength 1 to 2 sessions

Speed 1 to 2 Sessions

Speed endurance - short (60 to 150m) I Session

Competition

Light Warm - depending on weather

Hurdle Technique - alternate leg lead

Hurdle Rhythm with reduced spacing

Plyometrics and /or resistance running with a sled over 50

to 100m-

Strength 1 session

Speed 1 to 2 sessions

Speed endurance - short (60 to 150m) 1 to 2 Session

If an athlete is able to train 6 days a week, it would be

beneficial if the training is 2 days hard, 1 light (intensity the
same but volume reduced by 50%) then 3 days hard and 1
day off. However, if an athlete were only able to train 3 days a
week, there would be little value in reducing the volume with
the third session. Another approach to the phasing is to have 2
hard weeks (still following the 2 days hard 1 day oft etc), and
1 light recovery week, possibly including some running in a
swimming pool The light week has a psychological benefit, as
the athletes tend to look forward to the "light" week and will
push through the "hard" weeks.

1 to 2 times per week

Hurdle Endurance - Difterential Hurdles Session - 1 to 2

sessions

It is unlikely that, unless an athlete is able to train twice a

day (Figure 3) they will be able to include all the above into
their training schedule. This means that the coach will need
to make an assessment of the time available that the athlete
has for training and make a decision as to what part of the
program will be of most benefit to their athlete.

Aerobic Training - Continuous running for more than 30min

at a time once per week (depending on the length of the
Competition Phase)

Hurdle Specific Endurance and Rhythm - Runs over, up

to 10 hurdles spaced at competition distance less 30 to
60cm. This should be carried out slightly differently than
as in Competition Preparation Phase, as the athlete will
have a reduced number of repetitions, but practicing the
stride pattern and speed that is to be used in a race. This
includes "change down" between the hurdles where
planned for in a race. Obviously the number of repetitions
will depend on the fitness of the athlete. A session might
include - one start to 1 st H, 1 Start 3H (note from figure 2
if target time is reached) one start to 8, 9 or 10 H and one
start to 5 or 6H (if practical the number of hurdles should
be such that a change-down is practiced)

Please note Roy's DVD on coaching Hurdles is available

from the National ATFCA Office. An outstanding review
was done hy Peter Lawler recently.

400 M, HURDLES THREE DAY CYCLE (For Elite Athletes)

The Three Day Cycle could be repeated, with a day off after the sixth day
BASIC PREPARATION PHASE
Day 1
a.m. Strength
Speed [with Weight Session]

Day 2

Day 3
a.m. Strength
Endurance

Technique for both legs & Speed Endurance [Short]

p.m. Max. alactic
Speed Endurance
Strength endurance
(Circuits, Hills, Bounding, etc.)

p.m. Speed Endurance

(Long) or Aerobic

Run
COMPETITION PREPARATION PHASE

a.m. Strength

a.m. Strength
Endurance
Max. Speed Endurance (Short)

p.m. Hurdle Speed (inc. starts

to 1 ,2, & 3hdl)

p.m. Hurdle Speed

'
Endurance
TYPICAL HURDLE SPEED ENDURANCE

(a) 1 X 1 hd + 1 X 3hdls. -i-1 x 5 hdls. -i-1 x 7hdls.(all at racing speed with hurdles - 1 foot)
(h) Difterential Hurdle Session or
(c) Ladder (1 h, 3h, 7h, 6h, 4h, 2h) with 30cm reduced spacing & walk back Recovery.
Figure 3

31

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