how to get recruited for the 400m Hurdles

The Stars of The Event

The 400m hurdles is one of the most demanding events in track and field, requiring a unique blend of speed, stamina, and technical skill. The all-time greatest male athlete is Karsten Warholm of Norway, who famously broke the 46-second barrier with a world-record time of 45.94 seconds. On the women's side, American Sydney McLaughlin-Levrone is a generational talent, consistently lowering her own world record, which now stands at 50.37 seconds. Another star is American Dalilah Muhammad, who pushed the world record before McLaughlin-Levrone. Top collegiate programs, such as the University of Tennessee, University of Alabama, and Texas Tech University often boast some of the best 400m hurdlers in the nation, consistently competing for NCAA titles.

Division 1

For high school athletes dreaming of a Division 1 scholarship, hitting specific marks in the 400m hurdles is essential. For men, a time in the range of 50.76 to 55.29 seconds is typically what coaches are looking for. However, to be a top recruit, a time closer to the lower end of that range, or even under 51 seconds, is often necessary. Female athletes aspiring to D1 should aim for a time between 59.92 seconds and 1:01.33. These times are competitive and demonstrate the potential for a collegiate career. It's important to remember that these are general guidelines, and standards can vary significantly between different conferences and schools.

Division 2

Division 2 colleges are a great option for athletes who may not meet the D1 standards but still want to compete at a high level. For male athletes, a competitive 400m hurdles time for D2 schools is generally between 52.3 seconds and 60.4 seconds. Landing a scholarship offer would likely require a time in the lower part of that range. For female athletes, a time between 1:00 and 1:08 is considered competitive for D2 recruitment. While these benchmarks are slightly more forgiving than D1, they still require a significant commitment to training and a high level of athletic ability.