Five-Phase Model for Mastering 300-Meter Hurdles

My first 300 meter hurdle race was a disaster. My high school coach lied to me. During my sophomore year, he talked me into joining the track team and made sure I only competed in the high jump. He assured me, “It helps keep in soccer shape.” But when we attended a game against Flint Northwestern, he casually mentioned that I was going to compete in hurdles.

I had never hurdled in my life. But I ate two roast beef sandwiches on the bus to school. What could go wrong?

I learned a couple of important lessons that day: first, I’m not a good jumper. Second, the 300-meter hurdles are probably the toughest event in high school track and field. Third, roast beef tastes much better on the way down than it does on the way up. Trust me, you don’t want to confirm that last point for yourself.

Although I eventually became a certified hurdler over the next few years, my debut was doomed to failure. Of course, a belly full of beef and no experience really didn’t help, but there was another glaring problem: I didn’t have a plan.

This lack of preparation is not uncommon. In 16 years of coaching the 300-meter hurdles, I’ve seen countless athletes go into a race without a clear strategy. Some don’t have a plan because they don’t have a plan in place, while others disregard the advice they’re given – perhaps out of fear, overconfidence, or sheer forgetfulness.

I’ve even seen skilled hurdlers overtaken by opponents with undisciplined movements simply because the latter deliberately ran out of phases during the race. One of the most impressive examples to me was Emanuel Sledge of Saginaw Arthur Hill. His hurdling maneuvers look more like he’s performing a long jump every 35 meters, yet in 2006, he ran an amazing 39.05 seconds in the 300 meter hurdles.

Breaking the race down into phases

I’m not saying that this is the only way to tackle the 300m hurdles, but I’m sure that if the current advice boils down to “run as hard as you can for as long as you can” or inspirational speeches full of “guts” and “courage”, then it’s a good idea to break the race down into phases. I’m sure that if the current advice boils down to “run as hard as you can for as long as you can”, or motivational speeches full of “courage” and “guts”, then this strategy will enhance the athlete’s performance.

The 300 meter hurdles consists of eight hurdles, which, in my opinion, can be divided into five distinct phases:

  1. The start (the start phase including the first hurdle)
  2. The backstretch (from the second to the third hurdle)
  3. Curves (3rd, 4th and 5th hurdles)
  4. Sprint (6th, 7th and 8th hurdles)
  5. Finish (from the last hurdle to the finish line)

Think of these phases as the individual steps of a program. As a teacher and coach, I know the importance of breaking down big tasks into manageable pieces. Without a roadmap, students often feel overwhelmed or aimlessly engaged and don’t realize they’re on the wrong path until halfway through. While problem-solving skills are crucial, a clear plan gives them the structure they need to succeed.

Breaking the race into multiple phases does the same thing. It transforms a daunting challenge into a series of achievable goals. Whether you are a coach or an athlete, understanding and mastering these phases can make all the difference in your game. If you want to learn how to improve your athletic performance, our Guide to Speed and Strength Improvement Methods for Shot Put Athletes may be helpful.

The phrase “do your best and buy time” may sound simple, but it doesn’t help young athletes succeed. A structured five-phase checklist can help athletes focus on executing one component at a time and avoid getting overwhelmed in a 300-meter sprint.

For some athletes, the idea of this race is so intimidating that they are defeated before the race even begins. For others, they’re halfway through the race before they even realize they’re not giving it their all. This must be avoided at all costs.

1. The Start

As with any sprint event, the start of the 300 meter hurdles is crucial. Unfortunately, bad advice abounds, such as coaches advising athletes to start at 75% of their strength and then “power through”. Let’s be clear: this strategy is absolutely unacceptable.

At Zera, we emphasize the maxim : “Starting doesn’t determine the outcome of a race, but starting slowly does.” Starting slow gives your opponents an advantage that you will have a hard time recovering from. The pain at the finish line is the same whether you start at 100% or 75%, so why not give it your all and give yourself the best chance to come out on top? The goal should always be to get to the first hurdle ahead of everyone else.

Unlike short distance hurdle races, 300 meter hurdle races provide athletes with ample room to accelerate. Athletes have 45 meters to accelerate and transition into an upright sprint before meeting the first hurdle. Zella encourages athletes to utilize their explosive power as early as possible when their energy is high. If the start is slow, top speed will not be achieved, especially in the final sprint when fatigue takes over.

2. The Backstretch Sprint

After crossing the first obstacle, athletes enter the backstretch phase. At this point, they should have reached top speed and are drawing on the momentum of a strong start and perfect hurdles. The focus of the backstretch is to maintain this speed – similar to the backstretch sprint in the 400 meter dash.

At Zera, we use Ryan Banta’s principle : “Run with your chest out and keep the speed up.” This reinforces two basic movements. First, “run with your chest out” cues the athlete to maintain a proper upright sprint position. Second, “Maintain Speed” emphasizes maintaining speed and minimizing deceleration during the second and third hurdles. The use of vague terms such as “relax” or “float” often leads to unnecessary deceleration, which is to be avoided at all costs.

3. Bends

Approaching the third obstacle, the athlete enters the “bend” phase. At this point, they have run approximately 100 meters at near top speed. Inevitably, speed and form start to drop slightly, and then there is the challenge of the curve trajectory to contend with. If that wasn’t enough, the wind always seems to be a factor at this point, especially in an open stadium.

Athletes must focus on adjusting their pace to the bend while maintaining as much speed as possible. Zella’s training enables athletes to overcome this phase with resilience and technical qualities that carry momentum into the final stages of the race.

Performing at your best on the bends: the Zera approach

In hurdling, leaning forward is critical when running around a bend. This adjustment helps athletes maintain momentum and avoid a fluttering or upright hurdling position, even if wind speed is not an influencing factor. A renewed focus on hurdling technique is always beneficial. At Zera, we often remind athletes to “hurdle downhill” and encourage them to visualize themselves running downhill. This mindset prevents unnecessary lifting and allows them to effectively lower themselves over the hurdles.

To get the best position, we teach athletes to press slightly inward on the bends. This requires controlling their vision, foot position and arm movements. An effective cue is to “look inward for two rows”, which directs the athlete’s attention slightly to the inside. This prevents them from drifting outward and helps them stay in lane. It’s not about turning their head dramatically, but about finding a new focal point that aligns with their trajectory.

Foot placement plays a crucial role here. Taking a cue from Boo Schexnayder’s advice on applying external forces when running around corners, we make sure that athletes use their feet to maintain stability and course. Additionally, arm movements need to be adjusted slightly – on a bend, the outside arm should be closer to the chin than the cheek. Combining these elements enhances balance and maintains positioning.

Leaving the bend: the slingshot effect

In the final stages of a bend, athletes should visualize the “slingshot” effect. Although this does not actually accelerate, this cue reinforces the mental shift. It encourages the athlete to re-accelerate, return to an upright position, and feel confident in his or her ability to complete the final leg of the race. This mindset avoids negative self-talk and helps the athlete perform well.

Dominating the Sprint Phase

The 300-meter hurdle race presents a unique rhythm with hurdles every 35 meters, providing athletes with clear visual markers. One of the most exciting moments was when all the runners came together in the sprint phase. With approximately 80 meters to go, the sixth hurdle will reveal the performance of the first five stages.

The sprint is undoubtedly the toughest part of the race, as fatigue will test the athletes’ coordination and stability. At Zela, our coaches focus on training athletes to maintain their technique under pressure. We give our athletes specific cues based on their needs: “Chest up!” Maintain posture, “Quick hands!” Pick up the pace, “Keep your head down!” Avoid lifting too high on the hurdles.

We tailor our coaching to the unique needs of each workout because targeted adjustments can determine whether an athlete’s performance is good or great. By paying attention to these details, athletes are able to finish with more confidence.

Remind them of the basic point: hurdle speed

Athletes need to understand that their speed on the track is faster than their speed over the hurdles. The hurdle leg should be “quickly back to center and down” so they can continue to sprint efficiently. Without this focus, their rhythm and speed will suffer.

Sprinting and Speed Endurance: The Basics of Hurdling

Sprint technique and speed endurance training are most important in the sprint phase. The connection between these factors and hurdling technique is crucial. If an athlete loses too much speed or loses strength, hurdling efficiency will suffer. If these foundations are missing, the following can occur:

  1. Loss of confidence: athletes slow down as they approach the hurdles because they worry that they don’t have enough speed to cross the frame.
  2. Inefficient landing: after crossing the hurdles, the athlete is barely able to move, allowing opponents to take advantage of the situation.

While hurdling technique is important, sprinting ability is key. If sprinting ability is inadequate, optimal hurdling will not be achieved.

“Hurdle technique is important, but if they can’t maintain their sprint technique, then they won’t be able to achieve optimal hurdle technique anyway,” said @ZeraCoach.

The myth of the “last hurdle”

The last hurdle feels a foot higher than the rest. It always has and always will. The truth? The hurdles are the same height, but they feel different. There is no magic here. Face it head on and good luck.

The finish line: the last 10 meters

While there are only eight physical hurdles in the 300-meter hurdles, the last mental hurdle may be the hardest: the 10-meter dash to the last hurdle after touchdown. Athletes often lose focus here. They feel exhausted and sore, and in their minds the race seems to be over. And it’s our job to make sure the race doesn’t end.

Every point counts. Whether it’s the difference between first and second place, securing a PR, or just finishing the race, the last 10 meters are crucial.

In Zera’s training, we never stop before the finish line. When focusing on this stage, we place cones 5-10 meters behind the finish line and instruct athletes to sprint through. After crossing the final hurdle, we tell them to “Grab one!” –Find the nearest competitor and try to beat them before the finish line. If they are in the lead, they must sprint hard to avoid being caught by their rivals.

“Train this phase over and over again until it becomes second nature to the athletes,” says @ZeraCoach.

Get into the habit of sprinting for the line

This seems obvious, right? Of course, athletes need to sprint for the line. However, in 300 meter hurdle races, kids often fail to do this. Without consistent practice and clear coaching that allows them to see the finish line as a 15-meter sprint at full speed, they risk missing key moments on race day.

Set them an example. Point out the painful experiences of athletes who have been passed at the last minute because of mental laxity. Remind them that the last hurdle is not the finish line.


Key Takeaways for 300m Hurdlers

Below is a summary of the stages and their key tips for success:

  • Start: Be the first to sprint over the first hurdle.
  • Sprint technique: maintain speed and posture with each stride.
  • Crossing the hurdles: bring the front leg back quickly and down.
  • Last hurdle: treat it like any other hurdle – it’s not higher, even if it feels like it.
  • Finish line: sprint across the finish line, not to the finish line.

Instill these concepts in your athletes until they develop a conditioned reflex. With a structured plan, they can meet the toughest races on the track with confidence and resilience, and develop winning strategies.

For more training tips, check out our guide on how to train the “Instagram Husband “.

Backstretch – hold your head high, stay calm and let the rhythm drive you.
Curves – Look forward; slide downhill with purpose; utilize the slingshot effect.
Sprint Stage – Maintain good posture: keep your head high, swing your hands quickly, keep your center of gravity steady.
Finish line – chase the next target and sprint firmly to cross the line.

Make sure no one grabs a roast beef sandwich on the bus on the way back.

Since you are here ……
…… we’d like to ask you a small favor. More and more athletes and coaches are turning to Zera for advice, and each week we’ll be posting influential content from coaches, sports science and performance therapy experts. Take a moment to share these articles on social media, spark discussion in the comments, and share our resonating articles on your own blog or forum focused on improving athletic performance. –Zera

Leave a Reply

Your email address will not be published. Required fields are marked *