400m HurdiesThe Components Roy

Roy Boyd is a Levei V coach and Nationai Coaching Consultant with ATFCA. Roy has vast experience in many events in Trackand 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 hassuccessfuiiy 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 mostdemanding of an athlete. It is a challenge for both the coachand athlete. Improvement sometimes can be rapid as theathlete gains confidence in hurdling smoothly, without losingmomentum, over the hurdles and also by developing the mosteconomical stride pattern. Athletes wanting to compete in theevent need to he good 400m flat runners with the skills tolearn to hurdle oft alternate legs, to be able to adjust their

Technical Details

stride patterns according to their fitness condition, tracksurfaces, lane draw, weather conditions and wind direction. Itis quite possible that the race plan developed at the end of theseason, will be different to that adopted at the start.

For women and man, the training and technical work shouldbe similar as the event is basically the same for both, buttraining should reflect the particular needs of the athlete.

Distance

Men 400m

Women 400m

No of Hdls

10

10

Height

91.4cm and 84cm

0.762cm

i!l'f!lFi!W/iiWil

Distance Between

35m

35m

111 ;1 1111111J ^ ^ ^ ^ H

Distanceto first hurdle

45m

45m

Dist fromLast Hurdle to Finish

40m

40m

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 Sta400 hurdle events can be broken down into tbe following stages:

1. The start and first hurdle approach. 2. Hurdles clearance on the straight on the bend.

3. Stride pattern and running between hurdles. 4. Run in to finish.

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The 400m hurdler will use a starfing position, which enablesthe take oft point for the first hurdle to be reached on theselected 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 stepsare adapted, then the lead leg is placed on the front block.Conversely, for an even number of steps to be taken to thefirst hurdle, the trail leg is placed on the front block. As thestarf is on the bend, the blocks would be set as for the 200mand 400m sprints. Most people believe that a good run in andclearance of the first hurdle sets up a good race.

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

The forward lean for a 400m hurdler, is not as marked as withthe high hurdler, but should not be overlooked. It is obtainedby the athlete shorfening the last stride before the hurdle sothat the take-oft foot lands under, or close to a point under theathlete's centre of gravity. The athlete approaches the hurdlewith the hands held high and driving forwards and upwards.The lead knee is lifted high and then the lower leg is extendedwith the opposite arm (lead arm) thrusting ahead. The leadarm is then brought back in a "swimming" motion to allow thetrail leg to clear the hurdle and pass under the lead arm.

The lead leg, although extended, remains slightly bent anddoes not straighten until reaching for the ground just prior tolanding. The lead foot should land at a point under, or slightlybehind, the c of g so as to allow for a quick movement Intothe next stride.

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

On the StraightsThe technique for clearing the hurdle on the straights isbasically the same as in high hurdles (as set out above) butwith a little less lean over the hurdle. Hips must be kept tall andmoving forward to enable a full running stride after landing.However, the emphasis should be on developing a "smooth"

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 excessiveloss of speed over the hurdle. This will impact adversely onthe final result.

On the hendsIt is desirable for the athlete to stay close to the inside of thelane all the way around the track as this leads to the shorfestpath being run. When hurdling with the left leg leading, thehurdler must not put the lead leg over the side of the hurdle orit will incur disqualification. When leading with the left leg on acurve, the left side should be restrained, the body tilted slightlyto the left and a pronounced drive from the right side. Failureto follow this procedure could result in the lead foot landingto the right of lane centre, forcing the athlete to struggle toregain balance on landing so as not to run into the next lane.

When hurdling with the right leg leading, it is necessary forthe athlete to move to the centre of the lane, 3 to 4 strides outfrom the hurdle and run straight across the hurdle in a similaraction to what they would do in a sprint hurdle race. Failureto follow this procedure will almost cerfainly result in theathlete's trail leg either hitting the hurdle or moving into theinside lane, leading to disqualification or forcing the athlete totake the hurdle much higher than necessary.

The athlete's position in the lane needs to be adjusted to fit thepre-planned stride pattern using either a left or right leg leador a combination of both. Therefore practice with leading witheither foot over the hurdles on a bend, is essential.

.ride Pattern And Running Between HurdlesFor young athletes, it may be preferable not to set a race plan,but to develop the athlete's alternative leg hurdling ability andtheir spatial perception (the ability to be aware 5 to 6 stridesout from the hurdle, what foot they will use to lead over thehurdle, without adversely affecting the athlete's velocity).The athlete should then be able to run smoothly over thehurdles, regardless of the number of strides taken betweenthe hurdles.

A drill to develop an athlete's spatial perception is to set out anumber of hurdles (say 6 to 8) either on the straight, the bendor a combination of both. The hurdles are set at random withvarying spacing. The athiete is asked to run over the hurdlesas smoothly as possible. They are then asked to run over thesame hurdles making the necessary correction in stride lengthand/or speed, so that a smoother hurdling result is achieved.This exercise can be repeated several times, with the coachchanging the spacing of the hurdles.

The stride pattern between hurdles could either be 13, 15,17 or 19 strides (for a same lead leg movement over all thehurdles) or 14, 16, 18 strides (which will necessitate usingalternating lead legs between hurdles) or a combination of

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both. The stride pattern adopted should maximise the athlete'sability to achieve the best result.To over stride early in the race, to achieve a particular stridepaftern for a few tenths gain in time for the first 200m, couldhave a negative eftect on the time for the second 200m. Asa general rule, the second 200m should be 2 seconds slowerthan the first 200m.With a fast first 200m,the energy cost canbe too great, particularly in adverse weather conditions. If thefirst part of the race is smooth and fast and the stride pafterndoes not cause undue fatigue for the latter part of the race,then conditioning can be geared to carrying the stride patternon further into the race, rather than trying to cut the time downin the first half by reducing strides between hurdles.Very few athletes are able to maintain the same stride patternbetween hurdles over the whole race. This then requires theathlete to "change down" and increase the number of stridestaken between hurdles during the latter part of the race. It ispreferable for the athlete to include only one additional stridebetween hurdles and this means leading with a different leg.For example, changing down from a 15 stride rhythm betweenhurdles to a 14 stride rhythm, requires a reduction of 13cm,but a change down to 17 strides between hurdles, requires a33cm reduction in stride length. It is very difticultfor an athleteto reduce by 2 the number of strides between hurdles withouta reduction of speed between the hurdles and/or "blocking"before the next hurdle.The stride pattern adopted at the start of the track seasonmay be different to that at the end. As the athlete's conditionand confidence improves, it may be necessary to reduce thenumber of strides taken between hurdles and/or the start tothe first hurdle, by one stride.It is desirable when training over the hurdles to do so at racing(or near to racing) speed to become familiar with the racerhythm. However, it is possible that the athlete will be movingfaster 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, ina race, too close to the first hurdle and possibly the next fewhurdles, resulting in blocking before and after the hurdles. Thiswill result in a consequential loss of speed during the race. Itis therefore suggested that, for training purposes, the startingline be advanced 30 to 60 cm the first hurdle placed on thecorrect mark and the distance between the remaining hurdlesreduced by the same distance, the amount of reduction,depending on the stage of the season.The wind direction can have an impact on the strategy adoptedon race day. If there is a strong headwind in the back straightand the athlete, under normal conditions, has to reach slightlyto use the number of strides planned to be taken betweenhurdles. It could be worthwhile to rethink the race strategyand reduce by one the number of strides between hurdles.To excessively increase speed to achieve a particular stridepaftern for a few tenths gain in time for the first 200m, couldbe detrimental to the planned time for the second 200m. The

energy cost can be too great, particularly in adverse weatherconditions. If the first part of the race is smooth and fast thenthe stride pattern is satisfactory and the conditioning can begeared to carrying the stride pattern on further into the race,rather than trying to cut the time down in the first half bydecreasing the number of strides between hurdles. However,once a race plan has been decided, having regard to theconditions on the day, the athlete should commit to that plan.

Run To FinishRaces have been lost in the last 40m of the race. Care must betaken to ensure that the athlete does not feel that landing afterthe 10th hurdle signifies the near end of the race and theycan relax concentration. They must concentrate on landingpositively and accelerating to the finish.

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

REOUCED HURDLE SPACING FOR400M HURDLE RHYTHM TRAINING

13 Stride Rhythm 14 Stride Rhythm-14 Stride Rhythm-15 Stride Rhythm-16 Stride Rhythm-16 Stride Rhythm-17 Stride Rhythm-18 Stride Rhythm-18 Stride Rhythm-19 Stride Rhythm-

20.0m spacing for 7 strides16.5m spacing for 6 strides 21 m spacing for 8 strides17.7m spacing for 7 strides 14.8m spacing for 6 strides 18.Bm spacing for 8 strides15.9m spacing for 7 strides13.4m spacing for 6 strides16.9m spacing for 8 strides14.5m spacing for 7 strides

Figure 1Hurdling 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). Theathlete then runs twice with a left foot lead and repeats with a

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right foot lead, taking 7 strides between hurdles to simulate a13,15,17 or 19 stride rhythm.

Hurdling Rhythm - Reduced Spacing (alternating lead ieg)The hurdle spacing can also be adjusted in accordance with thedimensions shown on Figure 1, to allow practice in alternatingwith the lead leg or in changing down to increase by one, thenumber of strides taken between hurdles to simulate a 14,16, or 18 stride rhythm This allows practice in alternating thelead leg.

As an introduction to the change of rhythm required to effecta change-down from a 14 to a 15 stride rhythm, it is possibleto use some existing hurdle markings on the track. If a hurdleis placed on the 5th 100m hurdle mark it will coincide withthe 4th 90m hurdle mark. Then by placing hurdles on everysecond 90m hurdle mark prior to the 4th 90m hurdle markand hurdles on every second 100m hurdle mark after the 4th90m hurdle mark, the distance between hurdles will changefrom 16.0m (6 strides) to 17.5m (7strides). This is not theexact spacing required, but is sufficient as an introduction tochange-down technique and can be carried out at sub racingspeed.

Hurdle Change Down Practice on BendAs for previous drill, but with the first three hurdles onthe straight and the next three on the bend. Spacing is inaccordance with the chart and to allow a decrease in stridelength to accommodate a change in rhythm, e.g. for practicein changing from a 14 to a 15 stride rhythm, the first threehurdles would be spaced at 16.5m and the next three at17.7m, the athlete would then take 6 strides between the firstthree hurdles and 7 strides for the remainder. It is preferablefor hurdles to be placed so that the change down is practicedat the position on the track where the planned change-downwill occur during a race.

Phasing And Conditioningin the 400m hurdle event, success or failure is largelydetermined over the final 100-150m of the race, at which timethe anaerobic generation of energy has caused a high level oflactic acid to accumulate in the body. It is evident therefore,that an athlete's training should be aimed at minimisingthe detrimental effect of this lactic acid accumulation uponperformance, ensuring that optimal rhythm and maximalpossible speed is maintained towards the end of the race.

In the training of a 40m hurdler, endurance work is thereforeof paramount importance. Training should concentrate onstimulating the anaerobic lactate process, which generates alarge share of the energy required for the event. Care mustbe taken however, to incorporate alactic sessions into theschedule to avoid exhaustion and to maintain a reasonablyhigh level of speed.

Whilst improvement of endurance is undoubtedly the mostimportant aim in mind when drawing up a training plan for a

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 technicalskill and strength of the individual athlete must be consideredand the work modified accordingly.

The volume and intensity of the workload will depend uponthe age of the athlete and the amount of prior competition andtraining undertaken by the athlete. Elite athletes may need totrain twice a day to spread the load and gain maximum benefitfrom the program, while lesser athletes may need to have theload reduced to allow only one session per day and, in somecase, only 3 to 4 sessions per week.

The use of weights in a strength program will depend uponthe individual needs of the athlete. The strength componentfor the 400m hurdler is not as important as for the sprinthurdler and care should be taken to see that the athlete doesnot "bulk up" thereby causing him / her to carry excessiveweight around the track.

It is suggested that a three phase program be adopted whichcould either be for a single or double periodisation, dependingon the athlete's competition program and the time availablefor preparation of the athlete. The three phases and their sub-phases are: -

1. Gnerai Preparationintroduction Phase and General Preparation Phase

2. Competition PreparationSpecific Preparation Phase and Pre-competitionPhase.

3. Competition

The emphasis on training should receive attention in thefollowing phases: -

Gnerai Preparation

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 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 sessionshould be no more than 300m)

Specific Preparation

Continuous Warm Up Hurdle Drills Hurdle Rhythm with reduced spacing

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Aerobic Training - Continuous running for more than 30minat a time once or twice per week

Over distance work 500m to 600m without hurdles orwith hurdles over the last 200m (not for novice or younghurdlers)

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

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

Piyometrics and /or resistance running up hls, stairs orwith a sied over 50 to 100m - 1 to 2 times per weekHurdle Specific Endurance and Rhythm - Runs over, up to8 hurdles spaced at competition distance iess 30 to 60cmdepending on phase of training. This couid take the formof "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 and3, etc., untii all the hurdles have been hurdled (4 up to 8).Using the information in Figure 2 will give the athiete someidea as to whether they are running at the correct speed.However, it should be noted that touching down after the5th hurdle in 29.5 seconds wouid not necessariiy result inan overall time of 60seconds for the whole race. What itdoes mean, however, is that if the athletes cannot touchdown in 29.5 second, they will have little or no chance ofrecording a final time of 60seconds.

TOUCHDOWN CHART - 400 METRE HURDLESTargetTime46.246.647.048.049.050.051.052.054.056.058.060.062.064.066.068.070.072.074.0

HI5.85.85.85.96.06.06.16.16.36.56.76.27.17.37.57.77.98.18.3

H29.49.69.69.79.910.010.210.310.711.111.511.912.312.612.913.213.513.814.1

H313.013.213.313.513.614.014.314.515.115.716.316.917.517.918.418.919.620.120.6

H416.16.917.017.417.718.118.518.619.620.321.121.922.623.323.924.525.125.726.3

H520.420.620.821.321.72 2.222.723.124.125.025.626.927.828.729.530.331.131.932.7

20022.122.322.523.523.524.024.525.926.527.027.029.530.031.032.033.034.035.036.0

H624.224.424.725.825.826.427.027.528.729.830.832.033.134.235.236.237.238.239.2

H728.228.428.730.130.130.831.432.033.434.735.937.238.439.841.042.243.444.645.8

H832.432.632.934.534.535.335.936.738.239.741.142.543.945.546.948.349.751.152.5

H936.737.037.339.139.139.940.641.443.244.946.247.949.551.152.754.354.956.558.1

H1041.141.441.843.643.844.545.946.346.250.151.853.455.257.058.860.662.464.266.0

Run in5.15.25.25.45.45.55.65.75.85.96.26.66.87.07.27.47.67.88.0

Figure 2Wo differentiation is made between men's and women's hurdles, as the hurdles are on the same marks for both, only the height ofthe hurdle changes. The target times have been extended further than on most charts, to allow for the young, or novice hurdler

Hurdie Endurance eg Differential Hurdies Session - 10hurdles set at racing distance, run over 3 hurdies, walkback to 2nd hurdle taking no more than 1 minute, then runover no. 3,4 and 5. Walk back to hurdle 4 then run, takingno more than 1 minute, then run over 5, 6 and 7 hurdles.Repeat to finish. Have 5 to 10 min rest and repeat. The runshouid be timed stopping the watch as the athlete touches

down after the third hurdle and starting the watch again asthe athlete touches down on the way to the fourth hurdle.This is repeated until the watch is finally stopped as theathlete passes the finish line. The accumulated time forthe whole distance is usually one second quicker than theathlete can run in a race.

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strength 1 to 2 sessions Speed 1 to 2 Sessions Speed endurance - short (60 to 150m) I SessionCompetition

Light Warm - depending on weather Hurdle Technique - alternate leg lead Hurdle Rhythm with reduced spacing Aerobic Training - Continuous running for more than 30min

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

Plyometrics and /or resistance running with a sled over 50to 100m-1 to 2 times per week

Hurdle Specific Endurance and Rhythm - Runs over, upto 10 hurdles spaced at competition distance less 30 to60cm. This should be carried out slightly differently thanas in Competition Preparation Phase, as the athlete willhave a reduced number of repetitions, but practicing thestride pattern and speed that is to be used in a race. Thisincludes "change down" between the hurdles whereplanned for in a race. Obviously the number of repetitionswill depend on the fitness of the athlete. A session mightinclude - one start to 1 st H, 1 Start 3H (note from figure 2if target time is reached) one start to 8, 9 or 10 H and onestart to 5 or 6H (if practical the number of hurdles shouldbe such that a change-down is practiced)

Hurdle Endurance - Difterential Hurdles Session - 1 to 2sessions

Strength 1 session Speed 1 to 2 sessions Speed endurance - short (60 to 150m) 1 to 2 SessionIt is unlikely that, unless an athlete is able to train twice aday (Figure 3) they will be able to include all the above intotheir training schedule. This means that the coach will needto make an assessment of the time available that the athletehas for training and make a decision as to what part of theprogram will be of most benefit to their athlete.

If an athlete is able to train 6 days a week, it would bebeneficial if the training is 2 days hard, 1 light (intensity thesame but volume reduced by 50%) then 3 days hard and 1day off. However, if an athlete were only able to train 3 days aweek, there would be little value in reducing the volume withthe third session. Another approach to the phasing is to have 2hard weeks (still following the 2 days hard 1 day oft etc), and1 light recovery week, possibly including some running in aswimming pool The light week has a psychological benefit, asthe athletes tend to look forward to the "light" week and willpush through the "hard" weeks.

Please note Roy's DVD on coaching Hurdles is availablefrom the National ATFCA Office. An outstanding reviewwas 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

Day 1a.m. Strength

Speed [with Weight Session]

p.m. Max. alacticSpeed Endurance

Strength endurance(Circuits, Hills, Bounding, etc.)

a.m. Strength

p.m. Hurdle Speed (inc. startsto 1 ,2, & 3hdl)

BASIC PREPARATION PHASEDay 2

Technique for both legs & Speed Endurance [Short]

COMPETITION PREPARATION PHASE

Max. Speed Endurance (Short)

Day 3a.m. Strength

Endurance

p.m. Speed Endurance(Long) or Aerobic

Run

a.m. StrengthEndurance

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

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