Effectively

Coaching the
4x100 Relay

Athletics Scotland Conference

Emirates Arena, Glasgow 2016
The 4x100 Pop Quiz
1. How many meters of acceleration could an
outgoing runner possibly have before
receiving the baton?
2. Which relay “leg” is the longest?

3. (T/F) A time advantage can be gained

through “free space” between runners during
the baton exchange.

4. What segment(s) of the relay can be timed to

determine if your team is running efficiently?
The 4x100 Pop Quiz continued…

5. Where should the baton exchange occur?

6. On which relay leg would you generally

place your fastest runner?

7. (T/F) The placement of the outgoing runner

largely depends upon the speed of the
incoming runner.

8. (T/F) A good sprinter has not reached full

speed at 25 meters.
The 4x100 Pop Quiz continued…

9. Which country held the WR in the Women’s

4x100 Relay at 41.37 for 27 years?

10. Which country surprised the world with their

37.79 WR in the Men’s 4x100 in 1990?

11. What type of pass did these teams use?

12. What grade (A-F) would you give this pass?

A Review of Relay Basics
 Basic Premise: Get the baton safely
around the track as fast as possible.
 Because they run turns, the 1st & 3rd legs
run in the left (inside) half of the lane, and
they receive / hold the baton in the right
hand
 The 2nd & 4th legs run in the right (outside)
half of the lane and receive / hold the baton
in the left hand
Relay Zone
Measurements
30 Meters

10m 20m

Acceleration Exchange
Zone Zone
Typical Acceleration Curve
100
% of Maximum Velocity

90
80

Acceleration Zone

Exchange Zone
70
60
50
40
30
20
10
0
0 10 20 30 40 50 60 70 80 90 100 110 120 130 140

Distance in Meters
 4x100 - Entire Race
100
% of Maximum Velocity

90
80
70
60
50
40
30
20
10
0
0

20

40

60

80

100

120

140

160

180

200

220

240

260

280

300

320

340

360

380

400
Distance in Meters
 Baton Speed in Exchange Zone
100

90
% of Maximum Velocity

80

70

60

50

40

30

20

10

0
0 20 40 60 80 100 120 140 160 180

Distance in Meters
Ideal Baton Speed
100

90

80 Runner 1

70
Runner 2
60
Runner 3
50
Runner 4
40
EARLY
30

20 MIDDLE

10 IDEAL

0
0 20 40 60 80 100 120 140 160 180 200 220 240 260 280 300 320 340 360 380 400
The Effect of a Later Pass
2 Cardinal Rules of the Relay
1. Outgoing runner always sets up at the
very beginning of the Acceleration Zone.
2. The baton exchange should occur as late
as safely possible in the zone.

Acceleration Exchange
Zone Zone
Determining When to “Go”
•Measure 18-26 heel-toe steps back from the start of
the Acceleration Zone & mark spot.
•This point varies so that runners mesh at the proper
point in the Exchange Zone. This is the ONLY
variable in relay placement
•Outgoing runner leaves as incoming runner hits the
“Go” mark.

18-26 Steps

“Go” Mark Acceleration

Zone
The Outgoing Runner
 May stand or crouch with feet pointing down
the track, left foot forward--right foot back
The Outgoing Runner …continued

 Always lines up on the outside of lane*

Starts with confidence when incoming runner hits “Go”


mark
 Accelerates smoothly and powerfully
 Extends soft, steady hand on verbal or visual cue
 Grasps baton after it is placed in his/her hand
 Never looks back!
The Incoming Runner
 Must push through the zone & catch outgoing
runner, never slowing (max. speed endurance)
 Gives verbal cue at appropriate time*
 Extends baton at appropriate time
 Maintains speed in zone after pass
 Stays in lane until all other teams have
completed their passes
The Psychology of Running in the Zone
The three exchange zones are the most critical areas of the relay.

The goal in these areas is to have minimal decrease the linear

horizontal velocity of the baton.

The incoming runner must enter the zone with the idea of
catching (and even running past) the outgoing runner. S/he must
realize that any slowing will result in an inferior exchange.
Maximum speed endurance becomes critical. Don’t relax
mentally. “Attack & push through the zone!”

The outgoing runner must accelerate smoothly and powerfully,

without hesitation. Any interruption in the acceleration process
will result in a decrease of baton velocity as the runners mesh.
Types of Relay Exchanges
 Overhand Downsweep Pass
- most popular pass until after 2000
- formerly used by all U.S. national teams
- Advantage: supposed “Free Distance”
 Push Pass
- variation of overhand, used by the USA, Jamaica, GBR
- Advantages: less alteration of sprint mechanics
supposed baton acceleration
 Underhand Upsweep Pass
- used by Japan (and formerly France & GDR)
- Advantages: sprint mechanics maintained
safe and easy
Disadvantages of the
Overhand Downsweep Pass
 Proper sprint mechanics are significantly
altered
 A good pass requires exact timing
 More chance the baton will be dropped
 More chance the initial pass attempt will
be missed
 The concept of “Free Distance” is flawed
The Myth of Free Distance
 Gains made through lean and full arm
extension are more than offset by slowing
due to altered sprint mechanics

“FREE DISTANCE”
 The Myth of Free Distance …continued

 Since the overhand

pass cannot occur
without free space,
it is necessarily
manufactured by the
incoming runner by
decreasing velocity
in the most critical
juncture of the race.
Advantages of the Upsweep
Underhand Pass
 Proper sprint
mechanics are
maintained, ensuring
smooth acceleration
and minimal
deceleration of the
baton in the zone.
Advantages of the Upsweep
Underhand Pass

Missed initial attempt doesn’t break sprint rhythm

Doesn’t require exact timing or precise spacing
Palm down hand is a better target
Disadvantage: “The Shrinking Baton”
-must be rotated up in hand
How Far Does Each Runner Run?

Exchange Accel. Running Total

Point w/Baton Meters

Mid-Zone 0 100 100

1st Leg 3/4 - Zone 0 105 105
Mid-Zone 20 100 120
2nd Leg 3/4 - Zone 25 100 125
Mid-Zone 20 100 120
3rd Leg 3/4 - Zone 25 100 125
Mid-Zone 20 100 120
4th Leg 3/4 - Zone 25 95 120
Personnel and Placement
Considerations
1st Leg: good starter, good turn runner, trouble receiving
pass, shorter, fastest (?)

2nd Leg: good baton handler, taller, lefty, well-developed

speed endurance, faster than 3rd leg (?)

3rd Leg: good baton handler, good turn runner, shorter, well-
developed speed endurance, slower than 2nd leg (?)

4th Leg: not necessarily fastest, aggressive, resilient, handles

pressure well, possibly slowest (?)
Teaching & Practicing the Relay
 Progression for teaching the pass mechanics
1. Stationary with receiving hand back
2. Stationary with arm swings & verbal cue
3. Jogging with (and w/o) verbal cue
4. Staggered sprinting with (and w/o) verbal cue
 Practicing the exchange
Must simulate racing speed to be accurate
-use spikes
-have adequate run-in
Practice 1st and 3rd exchange together on same turn, and
then practice 2nd exchange (maybe on another day)
 Coaching points
Warm-up with batons
View from a distance
Vary lanes and conditions
Time the baton through the X-zone to determine efficiency
Wrap-Up
Review Pop Quiz Answers -
Would you change any of them now?

Remember . . . don’t be afraid to try

something new!