• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar

Click here to download the  free ebook of Alberto Juantorena’s  detailed training workouts leading up to the 1976 Montreal Olympics

SpeedEndurance.com

Success in Track & Field ... and Life

  • Home
    • About
    • Contact
  • Track & Field
    • 400 meters
    • 800m & Mile
    • 1/2 & Full Marathons
    • Long & Triple Jump
    • Hurdles
  • Training
    • Weight Training
    • Abs & Core
    • Injury Prevention
    • Shoes & Spikes
    • Masters
  • Coaching
    • Freelap Friday Five
    • Interviews
    • Sports Nutrition
    • Sport Psychology
  • Archives
  • Shop
    • My account
    • Checkout
    • Basket

400 meter Hurdle Training: Sprint Performance Factors (Part 3)

You are here: Home / 400 meters / 400 meter Hurdle Training: Sprint Performance Factors (Part 3)
4
SHARES
FacebookTwitter

August 23, 2011 by Jimson Lee 2 Comments

Last Updated on March 10, 2013 by Jimson Lee

This 3 part series article is guest blogged by Jim Hiserman, author of the books Program Design Method for Sprints & Hurdle Training and Strength and Power for Maximum Speed.  Part 2 will discuss the 3 groups, and Part 3 will look at Sprint Performance Factors.

Sprint Performance Factors

Perhaps a review of the Sprint Performance Factors will aid in establishing the necessary components for success at the long hurdle races. The following performance factors were presented in a flow-chart by respected Coach and Clinician Gary Winckler4 in his presentation to the Elite Sprint and Hurdle Seminar.


Stride Length + Stride Frequency

Strength + Technique + Coordination & Speed

+

Flexibility

+

Specific Endurance

Close examination of the interdependence of the above factors to the overall performance should reinforce the importance of the above physical attributes, especially absolute speed, which is the limiting factor in all sprint/hurdle races.

The first priority of coaches in identifying long hurdle candidates should be Speed. In many cases, the best sprinters at most high schools are those that would be ideal candidates but are “appointed” as sprinters because they are the fastest athletes on the team or can score sprint points in their respective League Championships Meet. Indeed, many of the best athletes at any high school could be one of, if not the best, at almost any event or sport. The key is to identify the long term potential of each athlete and develop the proper foundation in an event where each athlete may ultimately find the greatest success in high school and, ultimately, the next level.

See also  A Systematic Approach To Developing Individual Success Within A Dynamic Team Culture

Another problem with identifying long hurdlers at the high school level is the “choosing” of hurdlers based entirely on technique. While at the high school level I routinely found many athletes who were picked up hurdle technique quickly or where “naturals” at hurdling but did not possess either the speed or strength or both to ever be successful performers in the hurdle races.

Even the best technician in hurdling is not capable of top performances without true sprint speed on the flat. The World’s top 400 hurdlers can run between 44.5 and 45.5 over the flat 400 meters and have 100 meter speeds in the range of 10.3 to 10.5 seconds. According to Brogoli & Krystev5 in 1975, the correlation coefficient between 400 hurdles and the 100m/400m flat times of World-Class 400 hurdlers is 0.70 while Dolgi6 found the coefficient in 1976 to be 0.77!

It cannot be overstated that hurdling, whether 400/300 or 100/110 events, is a sprinting action. A comparison of the women’s World Records in the hurdles events shows that the 400 hurdles record of 52.34 (=7.65m/s) is run at 93% of the record for 100 hurdles (12.21 sec = 8.19 m/s). Even though the duration of the 400 hurdles is 10% longer than the 400 meter flat race, the the average velocity is only 5% slower in the 400 hurdles than the 400 meters on the flat.

It should now be apparent that sprint speed is the limiting factor in identifying athletes who would be successful for the long hurdle race, however, strength, endurance, technique and mobility in varying quantities also play major roles in the development of successful long hurdlers.

See also  Integrating Strength & Power Training for Sprinters into the Track Session

In conclusion, when considering potential long hurdle candidates, the following Performance Qualities, as outlined by Scott Roberts2 may be a useful tool:

  1. Ability to apply force at take-off so as to move through the hurdle and minimize horizontal deceleration.
  2. Ability to hurdle with either leg
  3. Ability to maintain consistent rhythm which requires Specific Speed Endurance and Explosive Strength
  4. Ability to manage race distribution pattern efficiently – not too fast, too early or too slow and be out of contention.

About the Author

Jim Hiserman’s is the author of the Program Design Method for Sprints & Hurdle Training and Strength and Power for Maximum Speed.  His other published articles on this site include:

  1. A Total Sprint-Training Program for Maximum Strength & Power, Core Strength, and Maximum Sprint Speed (5 Part series)
  2. A Sprint & Hurdles Program Design Overview
  3. Training for Development of Maximum Speed
  4. Basic and Advanced Technical Models, including Proper Execution of Key Drills
  5. Speed throughout the Training Year
  6. 400 Meter Training: Greater Strength = Faster Times (3 Part Series)
  7. 400 Meter Training- Blending Short-to-Long and Long-to-Short Methods (2 Part Series)
  8. Speed Training: Developing a Sound Philosophy
  9. How to Improve Acceleration Part 4
  10. Summer Sprint Training: Important Variables to Consider 

References

[4] Principles of Application for Enhanced Sprint and Hurdle Performance; Gary Winckler, Notes from presentation at USA Elite Sprint & Hurdle Seminar, 1990.
[5] Hurdles, Distances are Related, Brogoli and Krystev; Re-printed by Modern Athlete and Coach, Vol. 15, #5-6, 1976.
[6] 400m Hurdles: A Summary of Information, Dolji, Modern Athlete and Coach, Vol. 20, #3, 1982.

See also  400 Meter Training: Greater Strength = Faster Times (Part 3)

Category icon400 meters,  Coaching,  Hurdles,  Track & Field,  Training Tag iconJim Hiserman

About Jimson Lee

I am a Masters Athlete and Coach currently based in London UK. My other projects include the Bud Winter Foundation, writer for the IAAF New Studies in Athletics Journal (NSA) and a member of the Track & Field Writers of America.

Reader Interactions

Comments

  1. Doug says

    September 18, 2011 at 7:56 am

    I’ve never run a 400 hurdles but thought i would share some of Dai Greene (2011 World Gold Medallist 4000mH) training plan. It was in a May edition of Athletics Weekly (uk magazine)for those outside the uk who may not have seen it, see below. He mentions in the article that this year, the intensity of work prior to christmas was alot higher than previous years, which made the early track work easier and fater times earlier on. I love reading training plans for my event (200)so hope someone benefits from it – it helped Dai!!!

    * once a week he runs hard to hurdle 10, twice in the session, and does this all year round…he swears by this. Says the mental barrier of running to hurdle 10 becomes easier and his times also come down a tenth or so every week as fitness and weather improve.

    Key sessions in May
    Monday; weights
    Tuesday; 3X300 flat out (long recovery 20 mins or so)
    Wednesday; weights
    thursday; 2 runs to hurdle 10
    friday; easier day of short sprints and blocks [because thursday feels like a race]
    saturday; rest
    sunday; 3X300 (30seconds)100m. 20 min between sets. (special endurance session)

    His group train once a day but intense long sessions. Earlier in winter he runs more reps with shorter recoveries; 9X300m with 3min rest. He also dissapears ina session and does one hour long fartlek sessions.

    Hope this helps someone ……

    Reply
    • Jimson Lee says

      September 18, 2011 at 9:03 am

      @Doug – thanks for sharing! Does anyone have Edwin Moses detailed training?

      Reply

Leave a Reply Cancel reply

Primary Sidebar

Recommended

https://www.youtube.com/watch?v=0xbs-aWxyLk

Shop Our Store

  • Bud Winter (9)
  • Championship Productions (6)
  • Clyde Hart (2)
  • Derek Hansen (1)
  • Electrical Muscle Stimulation (2)
  • Jim Hiserman (6)
  • Jimson Lee (4)
  • Uncategorised (0)

Articles by Category

Products

  • Jim Hiserman - Developing 800m Runners: Identifying, Categorizing and Developing 400m-800m Type Athletes $42.99 $39.99
  • Private Coaching - Monthly Plan $600.00 $525.00
  • Jim Hiserman - Developing Distance Runners Volume 2 Jim Hiserman - Developing Distance Runners Volume 2: A Systematic Approach to Developing Individual Success within a Dynamic Team Culture $34.95 $29.95
  • Feed-the-Cats-Clinic-3-Pack-701 'Feed the Cats' Clinic 3-Pack $64.99
  • Tony Holler's Feed the Cats": A Complete Sprint Training Program Tony Holler's "Feed the Cats" Complete Sprint Training Program $49.99
  • Bud Winter and Speed City presents Arthur Lydiard 509x716 Bud Winter & Arthur Lydiard MP3 [Download only] $9.99

RECENT POSTS

  • Here is our 400m Discussion Recording… over 2 Hours Long
  • The Best Free Coaching Book – post Beijing 2022 Olympics
  • The Ultimate 400m Track Webinar for Coaches & Athletes
  • NACAC Athletics Coaching Science Series 2022
  • Top Six 400m Predictor Workouts (Number 4 is my Favourite)
  • Best 6 Podcasts for 2021 (and Beyond)
  • Why Karsten Warholm’s 45.94 400mH WR is my Highlight of 2021
  • Sprinting: 10 Research Articles for Effective Sprint Training [Part 23]
  • Pressure in Sports – Reflections from Tokyo 2020 Olympics
  • 2021 International Festival of Athletics Coaching [Nov 5-7]

Copyright © 2022. SpeedEndurance.com is owned and operated by Aryta Ltd. Privacy Policy
Privacy & Cookies: This site uses cookies. By continuing to use this website, you agree to their use.
To find out more, including how to control cookies, see here: Cookie Policy