Remember your not shooting at 400mm. You are shooting at 640mm. You could stand outside, turn on live view while you are zoomed in at 640mm and try to keep the camera as steady as possible while looking at live view. Now zoom into 10x on the live view and just go ahead and try to keep whatever is in the box in frame, it's near impossible while hand holding. Zoom to 250mm (which is equal to 400mm on a full frame) and you can see it's a little easier to keep the subject in frame while at 10x in live view.
Shooting at 400mm on a 1.6 crop is VERY hard shooting at 1/250 sec. I know you want to use low ISO, but it's just so hard to get a sharp image at that focal length WITHOUT getting motion blur from hand shake, you have to accept that with this lens. Once you accept this you will enjoy the lens. Basically we are trying to get the same range and quality as a $7000+ lens for $1500. There are very view other options and if you look at the charts and really study all the options out there, the 100-400mm is the supreme option before you make the leap to 300mm f2.8 + primes.
I would honestly go outside with your camera and lens and shoot at 1/250sec, 1/500sec and 1/1000 sec on various subjects. Just go in your back yard or the closest park and find objects that are say 10, 30 and 50 feet away and just take some test shots. Look to see if you can get much sharper images with the faster shutter speeds.
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