#1 Exchange – 1st leg runs short (95m). We stand just inside the
acceleration zone and make 21-25 little steps (spikes on) back to the “go” mark.
Coaching the Relays
No matter which relay your team is contesting, their goal remains the same: get the BATON around the track and to the finish line as fast as possible.
What is the key to accomplishing this goal?
Do not slow the baton down from its maximum possible velocity while the athletes are running or exchanging during the race. Slow it down after you finish.
What exchange methods do we use?
1. 4x100 relay (blind exchange)
Alternate exchange method: first and third runners carry the baton in their right hand, the second and fourth carry it in their left hand.
2. 4x200 relay (blind exchange)
All runners carry the baton in their right hand (catch left and switch)
3. Medley relay (blind/visual candlestick exchange)
All runners carry the baton in their right hand. The first two exchanges are blind, the last is a visual exchange (catch left and switch)
4. 4x400 (visual-candlestick exchange)
All runners carry the baton in their right hand (catch left and switch)
5. 4x800 (visual-candlestick exchange)
All runners carry the baton in their right hand (catch and switch)
What are the exchange and acceleration zones?
1. Exchange zone – 20 metes (22 yards) the baton must be exchanged within this zone. Runners do not have to be in the zone, but the exchange must be made within the zone. All relays have an exchange zone of 20 meters.
2. Acceleration zone – 10 meters (11 yards) directly behind the exchange
zone. This is only used in races of 20 meters or less, 4x100, 4x200,
and first two exchanges in the medley relay: 200 to 200 and 200 to
400. You cannot use the acceleration zone in the medley exchange between the 499 and 800 runners or on the 4x400 and 4x800 relays. Exchanges made in the acceleration zone will be a disqualification.
What are the basic rules governing the relays?
1. Exchanges must be made in the exchange zone.
2. Baton cannot have any foreign substances on the surface.
3. Baton must be handed between relay runners.
4. If the baton is dropped
A. Acceleration zone – must be picked up by incoming runners.
B. Exchange zone – after a legitimate exchange attempt, either runner can retrieve it, even from another lane or inside the track. Must not interfere with other runners or gain an advantage when doing so.
C. Outside the exchange zone – retrieved only by the runner who dropped it.
5. After the exchange the incoming runner cannot interfere with other contestants. It is the best to remain in your lane until after all contestants have cleared the exchange zone, then step off the inside or outside of the track.
6. Throwing the baton following the finish (anger or joy) will disqualify the entire relay team.
7. Coaching, assisting or pushing the runners is prohibited.
8. Gloves cannot be worn.
What basic concepts must be emphasized in sprint relays
1. To run our fastest time we must do the following:
A. Start and run well - complete well
B. Use the acceleration and exchange zones wisely
C. Execute the pass correctly
2. The baton must be passed when the incoming and outgoing runners are both running as fast as possible in the exchange zone.
3. The baton must be passed when the incoming and outgoing runners are as far apart as possible.
4. Get the baton in and out of the acceleration and exchange zones as fast as possible.
What are the responsibilities of the passer (incoming) and the receiver (outgoing) runners?
1. Passer
A. If you are the #1 runner, set your blocks correctly on the curved
(angle-shortest distance)
B. Hold the baton near the bottom end and carry it in an upward position (Do not “tuck” it away)
C. Establish correct lane positioning – the baton is always in the middle of the lane, you run to the inside or outside of the lane.
D. Attach the acceleration and exchange zones.
E. Make the call “hike” 1 ½ to 2 ½ strides before you expect to hand off ( DO NOT SLOW DOWN!)
F. Focus on the shoulder, elbow, and finally the hand as you make the call ( DO NOT SLOW DOWN!)
G. The exchange is made with an extension of the elbow (parallel to the track) and a snap of the wrist for baton placement into the hand. Keep your thumb up; place it in at a slight angle. ( No sweeps or “Hollywood” exchanges) Exchange when both passer/receiver have full arm extension
H. Do not release the baton. The receiver takes it away from you.
I. Do not stop running until you clear the exchange zone.
J. Stay in your lane until all traffic is clear. Walk off the track.
2. Receiver
A. Set your lane spacing correctly. Do what we have practiced. DO NOT IMPROVISE!
B. Establish the correct lane position. Baton is exchanged in the middle of the lane only
C. Foot Placement
1. Outside foot is up and the inside foot is back (same hand/same foot back rule)
2. Both feet are pointed straight ahead!
3. Rear foot on the “stand mark”
D. Body Position – standing start crouch with head turned to the inside of the track. Eyes focus on passer and then on the “Go mark”.
E. When passer hits the “go mark”, explode out of your stance. (Do not think about the baton.)
F. Sprint hard (acceleration pattern start) and stay in the proper lane position. DO NOT WEAVE OR PLAY PEEK-A-BOO!
G. React to the passer’s command immediately:
1. Extend the inside elbow backward
2. Snap the forearm up
3. Spread the fingers and thumb (thumb up)
4. Maintain the body lean (chin up)
5. DO NOT TURN AND LOOK—NEVER!!
H. When the passer slaps the baton into your hand, grasp it and take it away from him.
I. Do not run out of the exchange without the baton – emergency slow down!
What are the responsibilities of the passer and receiver when using the visual-candlestick exchange?
1. Passer
A. Finish the race well – do not relax into the exchange. Fight hard all the way.
B. When you come off the corner, stay to the inside. Do not swing out unless it is to pass another team of force oncoming runners wide around you.
C. Find your receiver and run hard into the exchange zone.
D. Hold the baton by its lower end, up in front of your face, fully extend the arm, elbow straight, thumb (candlestick position) and snap the baton into the receiver’s outstretched hand (DO NOT SLOW DOWN).
E. After the passer takes the baton, stop in your lane, let traffic clear, and walk off the track.
2. Receiver
A. Stay in the exchange zone – you cannot step out over the rear of the zone of use the acceleration zone-it’s a disqualification.
B. Be ready to slide down to the inside lanes as teams ahead of yours make their exchanges.
C. Make eye contact with your teammate and talk them to the exchange zone. Make sure they observe you and any moves you make.
D. Try not to make the passer switch their line of direction to make the pass. (No last second inside moves.)
E. Judgment call – Go when you “feel” it is time – practice, practice, practice!!!
F. When you go, it is run, run, run, turn, look (don't cross over step) and reach.
G. When you turn, left elbow lead to the rear, snap forearm, open hand, thumb up, and fingers to the outside of the track.
H. Grab the baton, take it away, and when clear of traffic, switch.
I. Do not foul runners as you move to the curve, but keep all runners who attempt to pass on your outside as you negotiate the curve. Be aggressive. Don’t let people pass you who you will have to re-pass later—that wastes energy.
How do you determine where to put your athletes in a relay?
1.4x100 Relay
#1 Leader, good starter, reliable – won’t false start, not your fastest athlete but runs well with the baton. Gets you into every race.
#2 Fastest long sprinter, best 200 runner. Must be able to catch and handoff well. Will have you in the money at the second exchange.
#3 Good curve runner, maybe second fastest on the team, maybe even the fastest. Must get your third exchange made before your opponents. Must catch and handoff well.
#4 Good closer – best fighter. Maybe fastest of next fastest 100 meter runner. Must have a big heart. The “hot dog” who likes the big finish.
2. 4x200 Relay
The key is people who can finish the last 40 meters well. Set up similar to the 4x100. Wind may make you adjust or athletes may make you adjust. You need to start well, stay in the race with legs 2 and 3, and finish well with leg 4.
3. Medley Relay
The key is to have a great 800 meter runner and three people up front who can get you into the race and give your 800 runner a fair chance to win. Set up of the 1-2-3 runners should be made with this in mind. Key is to get into the lead pack early.
4. 4x400
Stay close in the middle, stay out of trouble and finish hard.
#1 Best or second best runner unless you can stay in the lead pack (1st-2nd-3rd) with your third best. You need to run from the front and do not allow this lead-off runner to make you play “catch-up”. Do not allow this runner to force runners 2-3-4 to run from the second pack and waste valuable energy running around people. If you can be in the lead, so much the better. This athlete should be able to run well in their time and know how to compete in this situation.
#2 A strong competitor, not afraid to jostle or fight for position in a crowd. Must know how to run the end of the three turn stagger and how to cut at the pole. We cut down the track at an angle towards the middle of the backstretch. They also must know how to run in a crowd, pass correctly. Don’t foul other runners and protect the baton. You can run other teams out of contention with the right athlete in this leg.
#3 If you have a slower leg, this is it. You need to put this person in a position not to hurt what you have built in the first two legs. Putting them in a situation where they are right on the leaders (not in a crowd) and they just have to run in lane one with no passing or wasted energy will get you to where you want to be. You do now always have to run this person here—experiment. Perhaps you can find a better place.
#4 The anchor leg has a lot of pressure on them. They must not make any mistakes. There will be no time to rectify errors. Find a real competitor who hates to lose, runs smart and can run the last 100-120 meters well. Also experiment with others here, try different people. The early meets are experiment and experience events, use your pole in different legs.
5. 4 by 800
#1 Must be one of, if not the best, 800 meter runners. They must know how to run the staggered start, cut at the pole correctly, angle down the backstretch to the middle of the track, run in a crowd, pass well, compete well, and finish well. Their job is to get the team into the lead pack.
#2 An athlete who can keep you in the race and help run the second pack group out of contention. They must know how to pace the race correctly. Too slow or too fast in the first 300 meters can lead to trouble. Their job is to make sure we are in contention at the half-way mark in the race. Finish well.
#3 Their leg is similar to that of #2. They must know pace and not make errors. If we are ahead, make it hard on the competition. If we are behind, get us back in the race. But pace your attack. Be patient. You need to catch up in the last 200 meters, not the first 200 meters. Don’t forget the race has two laps, the second is the most important.
#4 The anchor is the pressure run. You need a strong finisher. You need a tough competitor. You need someone who is able to run fast and hard. You must have a talented 800 runner who knows the event and how the best can run it. Don’t always run the same person, experiment.
How do you determine spacings for relay exchanges in the 4 by 200 and medley relays?
1. 4 by 100
#1 Exchange – 1st leg runs short (95m). We stand just inside the
acceleration zone and make 21-25 little steps (spikes on) back to the “go” mark.
Remember: We must exchange inside the zone. Be careful not to make it early. Passer does not have to be in the exchange zone, but the receiver must take the baton from the passer when the baton is inside the zone.
#2 Exchange – The second leg runs long 105 – 110 meters. The third leg set up will vary, but as a rule, we want the pass made just after or right on the middle of the exchange zone.
Remember: Be careful not to go too soon as we have no room for errors. Nervous third leg runners can do the team quickly. Practice this exchange as much as possible and adjust your go and stand marks to achieve the pass at the correct spot.
#3 Exchange – The third leg runs a little short, 95-98 meters. The anchor leg will need to get the baton before the others and run a little longer, 103-105 meters for the fourth leg.
Remember: We want to make this exchange before our competition does. Give our anchor the chance to run first.
DO NOT FORGET THIS: Each team is different from any other you have had or will have. Your order, spacing, etc., must be adjusted for each time. Your talent and the unique personalities they possess will determine much of what you do in the 4 by 100 relay.
2. 4x200
Unlike the 4x1 relay, the exchanges are not as critical. However, all rules do apply. Do not slow the baton down. Your team must run the last 30-40 meters and exchange well.
General rule: Use only 2/3 of the area of the 4x100 relay spacings (14-17 steps go to stand marks.)
1st, 2nd and 3rd Exchanges: We want the first, second and the third exchanges to gradually add to the length of the run.
We cannot have a set spacing for the first, second, and third exchanges. Experiment with go/stand marks to get your exchanges at the right place for each exchange.
Remember: You cannot use the acceleration zone on the third exchange, 400 to 800 leg. You can use it in making exchanges 1-2
What drills can be used to teach it in making exchanges 1-2.
1. Standing Line Drill
Two, three or four athletes stand 6-7 feet apart, in the correct lane position configuration (R-L-R-L) (R-R-R-R) and just practice exchanges. This does not have to be fast, it has to be right! Do it slowly.
Same as standing line drill, but athletes walk. When they move, make sure to observe body spacing – 6 to 7 feet apart. Exchanges should practice arm extension and space separations.
Same as 1 and 2 above, just at a jog.
Good conditioner and exchange drill. Use 100 meters (or more) at set pace (75%) and exchange at 20-50-75 meters. For 4x100 practice, use just one lane. For 4x200 or visual-candlestick exchange, arrange athletes in lanes 4-5-6-7 or whatever to do this.
Set up 2-3 lanes with balls and spacings at 25 steps. Incoming runner attempts to tag outgoing runner with baton. Good for finish/start practice. (Continuous drill)
Athlete (1) takes off at ½ and gets a 3 second lead, athlete (2) Pursues, calls hand, and makes the exchange. (You can vary lead 3-4-5 seconds and speed ½, ¾ etc.).
Set up in exchange zones and practice at 100 percent.
Set up the entire relay and run it live. Best to have 2-3 teams run against each other. Give the slowest team(s) a head start, then it is more realistic. Good to run boys (vs) girls—fun.