Abstract

This article aims to provide a summary drawn from the current literature of the main aspects of the 400m hudles as a general guide and a starting point for further study. Like the high (or short) hurdles sprint, intermediate (or long) hurdling is a rhythmic sprinting event. Speed and speed endurance are basic requirements, but the ability to express these in a rhythmic pattern is more important. The fact that 400m hurdlers must be especially aware of the stride pattern between hurdles requires them to be highly concentrated throughout the race. The 400m hurdles is arguably the most demanding of all events in the sprints and hurdles group. To be successful, the athlete must be able to run a fast 400m flat time, possess stamina at distances of 600-800m, possess flexibility and agility, and have a good hurdling technique. From a technical point of view, the 400m hurdler must be able to apply force at take-off to move through the hurdle and minimise deceleration. Application of the right kind of forces at take-off ultimately determines the efficiency of one’s hurdling skills. The hurdlers who will be the best in the long are those who have the special strength and consistent technique to run over 10 hurdles with the least amount of technical decrement from start to finish. 400m hurdlers must also learn to hurdle with either lead leg. One reason for this is, that the ability to hurdle with either leg is a safety valve if the chosen stride pattern does not work. In this case, the ability to lead with either leg allows the hurdler to change the stride pattern during a race due to the weather, track surface, lane assignment, or poor hurdle clearance. As in all track events longer than 200m, race distribution is very important, and a specific plan should be developed. One plan is to take the athlete’s best time over 200m flat and add 2.5 sec, giving a target time for the initial 200m of the race; the second 200m time of the race is the target time plus 3.0 sec. This formula gives the athlete a good beginning guideline. In gen- eral, knowledge and experience of racing over 400m flat builds a solid foundation of race management skills, which can be carried over to the hurdles event. When selecting potential 400m hurdlers, coaches should look for: sprint ability, aggressive mental attitude and concentration, competitive nature, strength and strength endurance, dynamic mobility within the hips. Other aspects of the 400m hurdles dealt with in this article are: history and progression, mechanical aspects, technical aspects (start to the first hurdle, hurdle technique, departure and action over the hurdle, touchdown, common faults in clearing the hurdle, stride pattern between the hurdles, hurdling on the curve, run-in off last hurdle to the finish line), distribution of effort, characteristics of women’s 400m hurdling, teaching the 400m hurdles, training drills, sample workouts. Verf.-Referat