RELAY EXCHANGE
PHILOSOPHY FOR
LISLE TRACK
4 X 100
Remember that we always refer to
relays by their correct
designation: We call them the
4 X 800
4X 100
4 X 200
4 X 400
We do not say “ 3200 Meter Relay”
or “400 Meter Relay.”
Key points to 4 X 100 exchange:
-Non Verbal Exchange. We don’t
say “go, reach, stick, etc.”
Why? Only the outgoing runner
knows his position in the
exchange zone. He should get
the baton when he knows he is
in the right part of the zone. The
incoming runner must rely on
the outgoing runner’s sense of
zone position and speed.
-We use a specific formula for
establishing take-off marks for
legs 2-3-4 of the relay.
Outgoing runners start with their
foot inside the small
acceleration dot or triangle, NOT
over it!!
-Outgoing runner must DRIVE
right away when the incoming
runner hits the mark (plastic
mesh screen) placed for take-off.
Marker on the outside line of the
lane. Sprinters don’t get “tall”
until they enter the actual
exchange zone.
-Outgoing runner extends arm
for the baton based upon the
actual area of exchange--which
is LATE IN THE ZONE. (4-5
meters before the end of the
zone). It is not the responsibility
of the incoming runner to
determine when the outgoing
runner should get the baton.
-Position in the lane is critical.
First runner must hug the inside
lane (shorter distance around
curve). The baton is in his
RIGHT HAND.
-Runner 2 is on the outside of
the lane. It is predominantly a
straightaway in leg two, so there
is not need or advantage in
running inside. The baton is
passed from the incoming
runner’s RIGHT hand to the
outgoing runner’s LEFT hand.
This prevents runners from
getting feet tangled in a crossover.
-The third runner hugs the inside
of his lane. Running wide on the
curve is a disadvantage. The
third runner gets the baton in his
right hand.
Remember, the passing order is
right-left-right-left.
-The incoming runner hold the
baton VERTICALLY by the
incoming runner in preparing for
the pass.
The receiving runner does NOT
“backward bowl” with his arm.
The arm his thrown back high
(slightly above parallel to the
track) with the THUMB DOWN
and hand open.
This is NOT the way we pass…
-The outgoing runner’s hand
must not move or “feel” for the
baton. Keep that hand in
position for the incoming runner
to sight the target so that the
baton can be “pushed” vertically
in the outgoing runner’s hand.
The outgoing runner should
never “FISH” for the baton.
This is how it looks…
-It is the incoming runner’s
responsibility to get the baton in
the stable hand of the outgoing
runner. If the incoming runner
can’t “catch” the outgoing
runner, we adjust. The outgoing
runner should never “slow
down” thinking the exchange is
not going to be completed.
-Remember, we can never
correct and improve if the
outgoing runner slows down. It’s
like slowing down to land on the
board in the long jump. If you
slow down, we can’t determine
how to adjust to achieve proper
take-off.
-How do we decide the order of
runners?
The first runner need only pass
and not receive. Generally, the
shortest runner who is the best
starter will go first.
Zones 2 and 3 are the longest
“running” exchanges. The
tallest runner will usually run
second (almost all straightway
running).
-The third runner is usually our
FASTEST SPRINTER. Why? The
length of the total run and the
demands of the curve require
greater support force because of
gravity.
And the fastest runner is usually
the most experienced at running
the curve because of the 200
meter dash.
The fourth runner needs to
simply hold on to the lead if the
first two passes are good and
the third runner sprints as fast
as we know that athlete is
capable of sprinting.
-Important points:
Runners in legs 2 and 3 must be
trustworthy and in control. They
are usually veterans. These
exchanges require runners to do
two things correctly: receive
AND pass.
-The 4 X 100 is the most
“coachable” of all the relays, but
it is serious business. We do
not change order. We decide on
the relay order early in the
season and do not move in new
runners or reposition runners
unless there is an injury, illness,
or absence.
Why not?
Passes are made at high speed
and require continuity to achieve
perfection.
We don’t spend time “practice
passing.
Huh??
Why not?
Think about it:
There is no way running out for
several meters and saying “reach”
or “stick” ten or twenty times
duplicates the incoming runner’s
and outgoing runner’s speeds
through the actual race distance
and zone configurations.
What we do believe in:
If we are a fast team, we win the
race after the first three legs.
If we are not as fast as other
teams, we rely on precision and
consistency to keep us in
contention--where anything can
happen and other team’s
mistakes can improve our place.
Saving our fastest runner for the
last leg may look good and
dramatic when that runner
“catches” the leaders, but the
last leg is the shortest leg with
the baton, so the anchor leg
may not be taking full advantage
of the talents of a gifted runner.
Check out the last zone on the
track if you don’t believe me!
.
Over the years, Lisle has
managed to place high or earn
all-conference honors not
because we had the four fastest
collective sprinters, but because
we really did have an
overarching philosophy on how
best to run this relay. Our secret
is in believing it works--and in
sticking to it!!
.
When all is done right, it should
look like this:
.
The 4 X 100 is fun because it is
high risk for high reward…