Necessary Ingredients for Executing Winning Relay Exchanges
Necessary Ingredients for Executing
Winning Relay Exchanges
by Coach Adrian Wheatley
12/2/2014
"Teaching players during practices
was what coaching was all about to
me."
–John Wooden
Men's 4x100m
World Record
36.84
•
USATF Coaches Education Program
•
Vince Anderson - Texas A&M
•
Dan Pfaff - World Athletics Center
•
Mike Eskind - Stanford University
•
Andreas Behm - World Athletics Center
•
Mike Turk - University of Illinois
•
Sterling Roberts - Eastern Michigan
•
Curtis Taylor - University of Oregon
•
Randy Ballard - University of Illinois
•
George Watts - East Tennessee State University
•
And many other coaches along this journey
By Adrian Wheatley
Women's 4x100m
World Record
40.82
Men's 4x100
American Record
37.04
Women's 4x100
American Record
40.82
Girl's 4x100 High
School
Record 44.50
Boy's 4x100 High
School Record
37.76
How did I get to this point?
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Necessary Ingredients for Executing Winning Relay Exchanges
Building each
component of your
high octane sprint
relay
Building the Athlete and
Relay Profile
• The Event
• Responsibilities
• Warm-up Protocol
• Sample Training Session
•
Evaluation of your current athlete
Establishing a semester, season, year and career
goals.
12/2/2014
Building the Athlete & Relay
Profile
Testing to help in the planning season
Stride Leg length / Stride frequency
Standing long jump (SLJ) - Indicator of Leg Power
Training goals
Standing triple jump (STJ) - Leg Power, acceleration
Season goals (time, place, etc)
30 meter fly - Indicator of Top End Speed
How to measure our goals
150m –sprint - Long Speed and Speed Endurance
Developing a plan of action to achieve the goals
By Adrian Wheatley
4 x 60m Relay - Simulation Relay Race
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Necessary Ingredients for Executing Winning Relay Exchanges
12/2/2014
Degree of Difficulty - Vince Anderson
The Event
3 Leg: 140m - You need to receive and pass the baton in the
curve.
2 Leg: 140m - Passing the baton in the curve.
4 Leg: 120m - Receiving the baton blind in the curve.
1 Leg: 120m - Passing the baton in the curve.
Each Runner needs to run threw their exchange zone. Not just
a 100 meters
400m with three exchange zones.
Fly zone is 10m from the start of the exchange
zone.
Exchange zone is 20m in length.
Personnel Relay
Responsibility
Goal of the event is to have all the 4 runners
passing a baton around the track as fast as you
can.
By Adrian Wheatley
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Necessary Ingredients for Executing Winning Relay Exchanges
First Leg-
12/2/2014
Outgoing Athlete – 2 or 4
•
Good curve start
(Look inside the lane)
•
Baton In right hand
• acceleration principles with out block
•
100 m acceleration principles out of blocks
•Athlete on outside of lane
•Read “go mark upside down”
•Receive with left hand, pass with left hand
Outgoing Athlete – 3
(Look outside lane)
•100m acceleration principles no blocks
•Athlete occupies inside half of lane
•Read “go mark upside down”
•Receive with right hand, pass with right hand
By Adrian Wheatley
Leave aggressive – Try to run away from the incoming
runner.
Leave on time – Never guess. Hit the mark and roll
Presenting a steady open hand thumb down target.
Do not grab at baton. Close hand when baton strikes heel
of hand.
After receiving the baton , continue to accelerate
aggressively.
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Necessary Ingredients for Executing Winning Relay Exchanges
Run in aggressively. Try to run through the
outgoing athlete.
When you pre-rehearsed mark in the zone call
(“stick”, “pass”, “hit”)
Look the baton into the target with push pass.
Run through and well beyond the pass.
12/2/2014
1st and 3rd legs run on inside half of lane.
2nd and 4th legs run on outside half of lane.
Respect these boundaries in stance and
throughout the entire zone.
I use tape during training session to give the a
visual zone to work in.
TEACHING THE EXCHANGE:
Set up: 40m run in to outgoing sprinter / 20m run out past zone for incoming & outgoing
No Baton
Incoming athlete accelerates through and past zone - solo
Outgoing athlete accelerates through and past zone - solo
Warm - up Protocol
Set “go” mark at 25-28 pigeon steps. Use adjacent lanes
Combined acceleration through and past zone (until correct) – without baton
Introduce baton
Outgoing athlete calibrates vision
Exchanges at full speed – adjacent lanes (teach and make adjustments > deep pass)
Move to shared lane
Exchanges at full speed – shared lane (teach and make adjustments > deep pass)
By Adrian Wheatley
5
Necessary Ingredients for Executing Winning Relay Exchanges
12/2/2014
1 x 1 x 50m x Weave
1 x 10 reps x Cat Stretches
1 x 1 x 50m x Backward Weave
1 x 20 reps x Eagles (R/L)
1 x 1 x 50m x Side Shuffle RT.
1 x 20 reps x Scorpions (R/L)
1 x 1 x 50m x Side Shuffle LT.
1 x 1 x 50m x Arm Circles
1 x 10 reps x Prisoner Squats
1 x 20 reps x Fire Hydrants
1 x 20 reps x Side Leg Swings (R/L)
1 x 1 x 50m x Arm Across
1 x 20 reps x Flutter Kicks (R/L)
1 x 1 x 50m x Skip Lunges
1 x 10 reps x Back Hypers
1 x 1 x 50m x Skip
1 x 20 reps x Mountain Climbers
1 x 2 x 10m x Toe Taps
1 x 2 x 10m x Butt Kicks
1 x 2 x 10m x Straight Leg Shuffle
1 x 2 x 10m x Ankling
1 x 2 x 10m x High Knee
1 x 2 x 10m x Skipping A's
1 x 2 x 10m x Backwards Run (Heel to Butt)
1 x 2 x 10m x Side Shuffle RT.
1 x 2 x 10m x Side Shuffle LT.
1 x 2 x 10m x Fast Leg RT.
1 x 2 x 10m x Fast Leg LT.
1 x 2 x 10m x Alternate Fast Leg
1 x 2 x 10m x Straight Leg Bound
1 x 2 x 40m x Strides - 65%-> 70%-> 75%-> 80%
1 x 2 x 50m x Strides -> 75%-> 80%-> 85% -> 90% -> 95%
By Adrian Wheatley
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Necessary Ingredients for Executing Winning Relay Exchanges
12/2/2014
CloudTrainingSystems.com
This presentation represents 10 years of coaching at the
collegiate level. The majority of the information I have learned is
from reading ,talking to other coaches, and trial and error. My
philosophy and program has evolved as my environment has
changed. As you know there are several different ways to get the
end results. I hope you can take some information from this
presentation.
Coach Wheatley
[email protected]
By Adrian Wheatley
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