Starting Techniques for Better Times in the 400 Meter Dash

[@misspaula213]

Looks like some great coaching. It gets me sad that most high schools (including mine) neglected the 400 and only focus on shorter sprints. They dont really focus on technique much either.. I learn from videos haha

[@Hensley_Jb]

Lol mine is the complete opposite my Coach cioletti goes crazy also congrats on graduating just saw this was 5 years ago😂

[@alexusxoxo]

True, yesterday they didn’t even let us practice 2 days before making us run a 400

[@josephgillis8148]

Not many realize how true that statement is

[@leonthomasmusic4362]

You're lucky your school even do track.

[@SkuxxyHD]

If you guys didnt know, what the coach is teaching the guy at the end of the video is the toe drag. You drag your toe rather than lifting your foot. Its really helpful to get a quicker start if you can get it correctly.

[@PresbianTier]

Skuxxy I heard that usually more muscular athletes attempt this. Ben Johnson was the first guy to implement this technique

[@NextGenJay]

Late reply but the problem with toe dragging is that it adds friction so it slows down the athletes start

[@jacobwarden5565]

old comment but yeah ideally the toe drag should just be a drill imo, a perfect start has your toe just above the track surface

[@arealmench]

The 400 is brutal. The last 100 to 150 you hit a wall and it seems like forever to the finish line. The 400 is a nightmare.

[@JaidenBrown-do7bq]

Over exaggerated

[@cameronhowell7470]

All about how you run it

[@averywilliams8147]

Senior year, 47.54 Junior year in college, 20.98 46.30

[@MsFistgamer]

Avery Williams real cool, exuberant!

[@shawndog321]

Did you get a scholarship?

[@tobiasfunke6351]

Sounds like you had a good coach and you put in the work

[@tiffanyischanel]

This helped so mas! Im about to run a race tomorow👌👌 400m😩

[@travz21]

Lucky. There's still snow on the ground here. Good luck.

[@renangomez3247]

how did you go?

[@pramodjadhav5261]

Same here

[@jayrainz2687]

Same

[@sooyaaisme1881]

I also have a 400m race next week🙌🏻

[@InvictusP37]

Mr. Marrett, a true beast! I remember racing him in high school and he was blowing the doors off us in the 100 200 and 400, lol

[@giraffegeorge8142]

This is going to be very helpful for my tryouts.

[@ManofEpicness]

You have track tryouts at your school? :o

[@giraffegeorge8142]

ManofEpicness Yeah, my school is competitive and doesn't want the slow people or the ones who don't seem to commit to the team. Like the people who walked on warm up runs, or people who run the mile jog during practice. Those kind of people. But most people tend to make the team.

[@giraffegeorge8142]

Giraffe George Sorry for my improper grammar.

[@ManofEpicness]

Giraffe George It's fine, just a little bit unusual to me they cut people. Then again, my school is the smallest in the conference so I guess we'd take what we can get :P

[@Hensley_Jb]

The drag technique at the end yo. that coach is amazing

[@juanfernandocarabalicarvaj6639]

It is a good manner to train to 400metres. I would want to have got a trainer so this person that is indicating here to the runners.

[@samanimations2002]

My PR right now is 52.84

[@CharlieAligaen]

I wish this went on longer. Coach had a pretty technique in the start with less time in the air. Kind of like the Jamaicans "toe drag." My best this year so far is 1:15. It's a pretty damn hard race! 😀

[@mostunique5941]

Athletic Training Geek how old are you?

[@itsjenna8834]

I got a 1:08 from my 4x4 so i ran my 400 in 1:08!! It was awesome bc i always get 1:15

[@milkbox9793]

@Its Jenna nice job, thats a very good improvement

[@korra50000]

Running on this exact track today. Jr Olympics 2015!!!

[@starlight446]

same

[@olivercarswell884]

@@starlight446 did you win

[@starlight446]

@@olivercarswell884 sadly not

[@seanl9322]

Everyone is saying their personal best is like 55 seconds or under while im struggling to get 1.35

[@ketanshah1711]

keep at it

[@SeishaaShivanni]

Panthers17 Panthers17 whats ur personal best now ? How did you improve ?

[@amayacarter6000]

Panthers17 Panthers17 your probably faster than this now sense its track seasoning, but try sprinting the first 100 stride the back straight away. Pick up your speed in the first 50 in the 200 and sprint the 150.

[@kaydennguyen5058]

i got 1:02 and i'm only 12

[@edwinram1rez]

56.8 and im 15

[@ristonsohan5300]

Very good way

[@stevespyder]

Your demonstration runner should angle his blocks more to the inside, when he starts he is heading to the outside of the lane. Lane 5 blocks look more like I would set mine up. Aiming for the inside instead of down the middle of the lane.

[@Crippleddog]

If only most highschool coaches cared this much

[@INDIA-wt8ek]

thank you that really helped!!😆

[@TheAce2cool]

I'm a freshman and I have a track meet in like 10 hours last week I ran my first 400m race and got 58.86. I got first in my heat(there was three heats and I was in the third heat) and I got 4th over all. I really want to get third over all so I can get a medal. The person who got first ran a 55 something and I don't know what 2nd and 3rd ran. I also run the 800m but I'm not as good I ran a 2:24 I think and I think I got like 9th or tenth place but they only got times for top 8th out of like 20 people.

[@FormulaMac]

+TheAce2cool 2:24 is better than me. I am a freshman too. I am looking for tips on how to run the 400. Last year; in 8th grade I broke my arm. We were stretching and we had to do this backwards run. (don't ask, we had a football coach as a track coach.) Somebody fell behind me and I tripped over him and broke my wrist. I didn't even know about it until the next morning because it was a small fracture. I was paying more attention to the cuts on my elbow. I was in a 4x400m relay and I couldn't run for the rest of the season because of it. My friend improved his time by 10 seconds from the beginning of the season. (1:08 to 0:58) I want to be like him so I am studying on how to get fast if ya know what I mean. The season starts in about 2 weeks so I better get with it. We're getting snow tomorrow so it will suck but I will train inside. (sit-ups etc.) I haven't worked out in a few months so yeah.

[@Artemis25]

Very similar story to you. I'm a freshman as well and run a 58.97 400m and 2:13 800m

[@donnelleeustache4549]

I really wished I had this type of traing when I was running track....I wasn't very good in the 400 simply I didn't know how to run it....our coaches never knew or taught this type of running mechanics

[@divergentshakti349]

Sir how improve 400m 48 second divide 400m first 80m how many time And so maintaining body

[@denniperez8028]

They’re not doing the 3 step technique right? They just keep going right leg left leg all the way, right?

[@kennethg3635]

I'm a freshman running a 53 trying to get to 49 by senior year

[@keyizi12]

Dude by the time u hit senior year you'll be running 47-48 keep working man run some AAU track you'll be fast asf I can't run a 400m fast

[@THEHONEYHASHRIA]

I'm was a junior and ran a 49.85 my senior year is probably a 47 or 46

[@heromarine9670]

What are you running now?

[@Chizu1]

whats your time now

[@Toastanious]

These are some of the things I do I’m a sophomore on the varsity 4by4 and my or is 47.93

[@chrisdiaz4284]

What state are you in?

[@Toastanious]

48.93 sorry for mistake

[@chrisdiaz4284]

The Toaster you’re fast bro I run a 51.7 as a sophomore now

[@VeeTravels]

Is 79 seconds a good time? That was my first time for the 400m. I am 6'3 160lbs, pretty fit, but I have never ran before lol.a

[@insertnamehere6280]

Kinda slow I'd say

[@stevespyder]

I run that at age 60, under 40 years old should be able to get down to 60 seconds.

[@VeeTravels]

@@stevespyder oh damn

[@AliGatorSix]

i run like a high 53 but I never go out hard and my butt never hurts at the end of the race, how fast should I be going out? I normally stride like the first 150 then start to accelerate during the straight away and I need to get out of that habit and actually get out hard... I'm a junior in highschool by the way

[@MrPelletgunguy]

The 400m is a sprint, so you definitely want to have a good start. I'd say, the first 5 steps you take should be like a 100m dash, then by the first 50 m you want to reach that pace, which is probably about 85-90% of your top-speed. Then, your going to want to keep that pace and have a kick as well. It's important to have a kick anywhere from 200 through 100m left in the race; you don't want to kick to late. So by the end of the race, your legs are going to be dead.

[@AliGatorSix]

still working on the kick but i got it down to 52

[@MrPelletgunguy]

Yeah, just go all out so that by the time you finish, your legs just don't work. hahah

[@amansinghthakur1326]

Please make a video on standing start...because in practiss we have to use standing start often times in reps instead of sitting start

[@Trethe1_]

Aman Singh Thakur get down like a wide receiver in football it will help

[@amansinghthakur1326]

Thank u freind..😊

[@guhachouhan5336]

I am Guhalal chouhan from India and my age is 29 year. I had to leave the 400m. race because of a disease. Right now my record is 56 seconds, can I steel be a good runner. do I have 400m. in 46 seconds can finish the race. please please please answer it,

[@SpectrumvsGames]

Guhalal nice movie Train hard every day and maybe

[@annurichhariya3453]

Aa bhai ho Jai 400mater running chalaga you

[@ForWhatItsWorth_]

NSU!

[@hirdejit9452]

how to run 200m?

[@10adr64]

wimpy singh with your feet

[@nathanmitchell9752]

24 y/o Paralympic prospect (nothing more just yet) running sub 56s. For those that know the classification system, I'm T20.

[@nathanmitchell9695]

Now sub 54.5s. Coming on good!

[@svitlanaward3450]

good stuff

[@TheRealistGregory]

How far should the stocks be spread apart?

[@oldeconomist4235]

Blocks? About 20" or 50 cm.

[@omerta21519]

Currently in the 8th grade running a 58 in my 400m....got a meet tmr so I’m just tryna improve my time

[@denniperez8028]

U see, those athletes start with their right foot like me. I hope they’re righties like me. I don’t know why some some coaches say to start with the left leg. That should not be a must. Each athlete is different. Some start with their right others with their left foot. I just hope the ones who start with their right keep going right leg left leg.

[@bobwilliams3278]

My 16 year old son is 6.2 160lbs and never trained to run. His high school ran the kids one day and my son broke out of the pack and ran a 59 400. The track star of the school was out in front and my son beat him. When he was 8 playing touch football he would run back touchdowns every time he got the ball. It got so bad for the other team they had to bench him because the coach's of the opposing team we're throwing fits. My wife's first cousin a 16 year old high school student went to Munich 72 on the US Olympic team. I could have gone on to be a big league baseball player but I didn't love it and was not willing to do the work. I played little league and hit 600 when I was 13 and stopped. Having not picked up a baseball since then, when I was 20 I played a pickup games for a few months in the off season with college players and they told me that I should try out for the dodgers but I blew it off. The pitcher John was a star and ended up in the bigs. An 80 MPH curve ball was easy since I could see snap shots of the rotation. I played center and a guy on third and he hit a 2 bouncer line drive to mid center, I charged it and threw a strike to home and got the runner out. Every time I watch a big league game I wonder why players can't do that. I was weak on fielding so I put on catchers gear and had the guys hit line drives, short hoppers and all kinds of shots 20 feet away while I was backed up to a fence. I was getting hurt, I thought my wrist was broke when I misjudged a line drive. But pain is a wonderful teacher and I improved but still nowhere close to big level play. It would take a year or two of hard work, But I could hit the ball at Bigs level play. I don't want my son to follow in my footsteps. Is it possible to motivate him to get to the top of the running game or does that come from within? Please Advise, thank you.

[@kofireeves-miller547]

bob williams. This man legit wrote a full essay😂

[@cavsmart4877]

If the schools track star was running slower than a 59s 400 I wouldn't really call him a star to be honest

[@SpectrumvsGames]

I know this seems kinda crazy but I am actually the same size as that kid but I weighed 148 when I first ran the 400 and that was my time. So I wouldn't say he has the best genetics for the sport... If he has a drive in school he will find that drive to be a great 400 runner. It is brutal and if he doesn't feel motivated then he isn't gonna do it. You could just keep bringing it up and if he is smart he will find the motivation from his schooling and it has to be a kid who really will push himself. If he thinks he can't take a class like calculus but he decides to do it anyways just because he wants to be the best, than he has the motivation.

[@jehanvaire973]

16 yo, and 52:49 good ?

[@chrisdiaz4284]

2281261 what state are you in?

[@snackdaddy6249]

Sorry 52 minutes 49 seconds is pretty bad

[@losersclub3693]

@@snackdaddy6249 not for a 16 yo

[@HumbleFootballKing18]

Can someone please break down the first 100 meters of the 400. How fast do you get out of the blocks? 100% all out 80%? my PR is 55.3 seconds I want to PR 49 seconds by this upcoming season.

[@Astro2024]

100% out of the blocks for the first 10 or so steps then ease into 95% until you get to the 250m mark. Relax your arms on the back stretch. Then, after 250m, start really pumping those arms until the finish. The lift you generate from that really helps when you die at the 300. To really run faster times in this race, you need to get faster period(resistance training, weights, ladder drills, short sprints, etc.)

[@starlight446]

go 90

[@starlight446]

I go 90 for 150

[@lostandfound3343]

yeah 90% seems more realistic

[@starlight446]

LightAfterNight89105 I went to junior Olympics and kept training if your I amazing shape you should go out 100 to get to top speed and then stop pushing til you get to 75 then go 100 into the curve to sling shot you flaot through the straight as you approach the 200 mark slowly pick it up and no later than 250 should you be pushing it all the way home big arms over exaderate that arm swing tell me how you feel after this

[@cezarriomcqueen7070]

wait is that lashawn merritt

[@SuperKamiGuruu]

J-mack 5000 Description.

[@denniperez8028]

I don’t even know why some athletes use the 3 step technique. I think it makes you waste time. I don’t see what they gain by doing that

[@mikeburkey9329]

1:35

[@RRR54777]

U-14, my timing in 400. 1:03

[@cslzhi2124]

Nice ! Mine is 1:03:72

[@kaidann9092]

Mine is 51.94

[@johnbautista4948]

I feel better when I do not use the blocks.

[@mustang8206]

John Bautista At school level it might not make a difference but if you watch the Olympics they all use blocks. Blocks are like typing with your hands. You might be faster using two fingers pecking at the keys but one you learn to type with both hands and without looking down you will type faster

[@ianclark4179]

John Bautista the you need to to practice blocks

[@SSJ_Lang]

well since everyone's doing it 16, junior in hs best time 50.74

[@dedgar6161]

solid!

[@thebatman330]

Please tall me ur training regimen

[@bartholomewrl2375]

I run 1:01 middle school

[@RajKumar-vi9ht]

Same

[@elliotcasson2808]

GOD BLESS!!!! ☺️🙏 JESUS LOVES you!!! ✝️☝️💗❤️

[@valeurking7131]

8 th grade run the 400 in 58 second than 800 in 1:50

[@poopstick7809]

Valeur King are you ok? 58 x 2 = 116 = 1:56

[@mikeburkey9329]

i did it in 34 really bad lol kid infornt of me 17 seconds ahead

[@MrPelletgunguy]

The world record is 43.18; how can you get 34?

[@mikeburkey9329]

this is the 200 not 400

[@mikeburkey9329]

ok nvm i did 1:43.4

[@mikeburkey9329]

im stupid lol

[@MrPelletgunguy]

Either way, if the guy was 17 seconds faster, he would have ran 200m in 17 seconds. The world record for the 200m is 19.19.......

[@eternalnjem]

I think I have an advantage at track since I play soccer