The 400m Hurdle Blueprint
The 400m Hurdle Blueprint
Mastering the Long Hurdle Race
The 400m hurdles is a chess match at full sprint. This program covers stride pattern development, race distribution, and the tactical decisions that separate a good 400m hurdler from a great one. Includes tools for calculating optimal stride patterns based on your athletes speed ...
One-time purchase. Lifetime access.
VIEW TRAILER
The 400m Hurdle Blueprint
Mastering the Long Hurdle Race by Coach David Williams
ABOUT THIS PROGRAM
The 400m hurdles is a chess match at full sprint. This program covers stride pattern development, race distribution, and the tactical decisions that separate a good 400m hurdler from a great one. Includes tools for calculating optimal stride patterns based on your athletes speed and stride length.
WHAT YOU WILL LEARN
- Stride pattern calculator (13-step, 14-step, 15-step models)
- Race distribution and energy management
- Alternating lead leg technique for maintaining stride count
- Transition from sprint hurdles to 400m hurdles
COURSE CONTENT
3 modules · 9 lessons · 4.5 hours total
- Understanding stride count models
- Calculating optimal pattern for each athlete
- Transition zones and stride count changes mid-race
WHAT IS INCLUDED
ABOUT THE AUTHOR
David Williams competed in the 110m hurdles at 2 World Championships and was a 5-time national finalist with a personal best of 13.21. After retiring from competition, he transitioned to coaching and has spent 12 years developing hurdlers at every level. His technical progression system takes athletes from their first hurdle drill to championship-level racing.
Credentials
- 2x World Championship competitor (110mH)
- Personal best: 13.21 110mH
- 5x USA national finalist
- 12 years coaching experience
- Developed 6 state hurdle champions
More from Williams
FREQUENTLY BOUGHT TOGETHER
The 400m Hurdle Blueprint
Coach David Williams
$69
This item
110m/100m Hurdles
Coach David Williams
$79
Teaching Hurdles to Beginners
Coach Lisa Park
$49
Bundle Price
Save 15% when you buy together
REVIEWS
Based on 1 reviews
“The stride pattern calculator is something I have needed for years. It took the guesswork out of programming for each individual athlete. Dropped 3 seconds off my top hurdler.”
Coach Kyle R.
HS/Club Hurdles Coach, Tennessee
READY TO LEVEL UP YOUR COACHING?
Browse programs from expert coaches across every event in track and field.