Becoming a Champion 400M Runner: Technique, Strategies & Training

with David Neville,
Georgia Southern University Track & Field/Cross Country Head Coach;
University of Tennessee Assistant Coach (Sprints/Hurdles/Relays) from 2017 to 2022;
in five seasons at Tennessee, helped athletes achieve 48 All-American honors and eight program records across sprints, hurdles & relays;
U.S. Olympian in the 2008 Beijing Games (Gold Medal in men's 4x400m, Bronze Medal in men's 400 meter);
2008 Indoor USA Championships Gold Medalist (400 meter);
Taylor University Track & Field Head Coach from 2014 to 2017;
produced 106 NAIA indoor & outdoor national championship qualifiers, 30 school records, and 30 NAIA All-American honors

This video, featuring current college coach and 2x Olympic medalist David Neville, lays out the characteristics coaches should look for when selecting 400 meter runners while also providing the necessary drills and strategies needed for success during training and on race day!

P.A.S.S. Identification System

Coach Neville's use of the "P.A.S.S." analogy for identifying his 400 meter prospects is applicable at all levels, from junior high to college, in describing the main traits that successful 400 meter runners display. For example, the "P" of "P.A.S.S." stands for "Purposeful." Neville expects that his 400 meter runners have "purpose" in all they do: nutrition, recovery, training, and daily life.

Technique and Drills

In the technique portion of the video, Coach Neville demonstrates 15 drills that his athletes use on a daily basis to prime their bodies to be able to adapt to the training goal of the day. In the glute activation series, you'll get a simple but effective drill progression that can be used at all levels to not only prime athletes for training but allow coaches to identify and then remedy discrepancies with mobility and flexibility of the hips and glutes.

400M Strategy

From a strategic standpoint, Neville's breakdown of the stages of the 400 meter race provides clear cut expectations and goals for the racer to accomplish to give them their best chance of success. Coach Neville breaks down the race into four 100 meter segments and provides strategies and cues that can be used at the middle school level through the professional level for success in either winning or attaining a personal best time. The 200MTurn Drill highlighted in the video provides a fantastic visual and motor cue for second turn strategy and goals for that portion of the race. It's a tactical drill that can be employed to train athletes how to execute the change of rhythm required of the arms in that segment of the 400 meters.

For any coach who wants to produce champion 400 meter runners, the system provided in this video by Coach Neville gives a perfect recipe for identifying and promoting athletes to be their very best in the event. It's a must-watch for coaches at all levels!

2020. 37 Minutes. TD-05778.