At the 2025 Rabat Diamond League, Femke Bol didn’t just win the 400m hurdles—she rewrote the record books. Clocking an electrifying 52.46 seconds, Bol set a new meeting record and sent a clear message: she’s a serious contender this season. Behind this blistering performance lies a smart technical tweak and a fresh approach to training that could redefine her career.
After the race, Femke Bol revealed the key change that helped her achieve this breakthrough: a new approach to her hurdling pattern. Traditionally, she led with her right leg over the hurdles, but this season, she and her coach decided to switch her lead leg earlier in the race.
“We noticed I was often slowing down between hurdles five and seven,” Bol explained. “So, we experimented with switching the lead leg sooner to maintain speed and improve my rhythm.” she added.
This adjustment required Bol to rethink her entire approach. Including how she started the race and how she positioned her blocks.
“It was a bit challenging at first because I had to use my ‘wrong’ leg over the first hurdle,” she said. “But after trying it, I realised my start was better than before, and it felt surprisingly comfortable.”
Meanwhile, Femke Bol also reflected on her progress over the years, noting how much more balanced and confident she feels running off both legs.
“Back in 2019 and 2020, my right leg was a disaster,” she admitted. “Now, I can hurdle equally well with either leg, which gives me more flexibility and control during the race.”
Another factor contributing to her strong start this season was her decision to race less indoors. Instead of competing frequently, Femke Bol focused on tough training sessions and enjoyed watching others compete.
“I thought it would be tough not racing as much indoors, but I found peace in it,” she said. “I could focus on training without the usual stress, and that helped me prepare better.”
Looking ahead, Bol plans to spend the next two weeks at a training camp, working on refining the new technique and building more quality in her runs. She will then return home to continue preparing for upcoming Diamond League events and other major competitions.
“I’m really happy with how things are going,” Bol said with a smile. “This race was a great start, but there’s still room to improve. I’m excited to see where this season takes me.”
With her innovative approach and strong mindset, Femke Bol is a hurdler to watch in 2025. Her Rabat performance signals a promising season filled with potential breakthroughs and thrilling races ahead.
