Track & Field Technical
Certification
The Relay Events
An Analysis of the Relay Events
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The Relay Events. Outdoors, the 4x100 meter Relay and the 4x400 meter Relay are run at every
level of competition. The 4x200 meter Relay is commonly contested in high schools and at
certain collegiate events. Our discussion will center on these events. Certain other relays such as
the 4x800, Sprint Medley, Distance Medley, and indoor variations are sometimes run as well,
and coaching practices commonly used in other relays can be applied in these events.
•
The Relay Exchange.
Relays differ from
other running event in
that a baton must be
passed between the
four team members.
This baton must be
passed
within
a
designated 20 meter
exchange zone For
relay legs of 200
meters or less, the
outgoing
runners
have the advantage of
lining up in and using
a 10 meter acceleration zone that precedes the exchange zone. This gives the outgoing runner
more distance in which to accelerate before receiving the baton. The runner may use this zone
to accelerate, but the baton may not be passed until it is inside the exchange zone.
•
Components of Relay Coaching. In addition to developing a well planned sprint (or endurance
in some instances) training program, a coach must perform these tasks to coach relays
successfully.
o
Teaching and Developing Baton Handling. Practicing and adjusting the baton exchange
is a large component of relay coaching success.
o
Planning Relay Race Tactics. Wise use of personnel and their unique talents,
understanding the exchange zone rules and tactics, and planning race strategies are a
large component of relay coaching success.
Teaching and Developing Baton Handling
•
Starting with the Baton. The first runner (except in long relay legs) should use a conventional
block start. In the set position the baton may extend beyond the line. It should be gripped with
the middle and ring fingers, nearer to one end. The body weight should rest upon the bridge of
the thumb, forefinger, and little finger.
•
The Start Mark. The start mark is a mark that designates the position of the outgoing runner
prior to the exchange. The start mark is determined by the race and its rules, and the point at
which the coach wishes the runner to receive the baton.
•
The Takeoff Mark. The takeoff mark is a mark (usually tape) placed on the track some distance
behind the outgoing runner’s start mark. The incoming runner hitting the takeoff mark is the
signal for the outgoing runner to go. The takeoff mark can be a single mark, or a boxed area
identified by two marks. Adjusting the takeoff mark is a big component of relay coaching.
Generally speaking, when the incoming runner catches the outgoing runner too easily and
spacing is lost, the takeoff mark should be pushed back. If the incoming runner is having
difficulty reaching the outgoing runner, the takeoff mark should be moved forward.
•
The Blind Exchange. The blind exchange is so named because after starting, the outgoing
runner loses visual contact with the incoming runner. The blind exchange is used in sprint relay
events where risk is necessary and moving the baton through the zone quickly is a must. In the
blind exchange, the incoming and outgoing runners have distinct roles.
o
Duties of the Outgoing Runner
The Starting Position. The outgoing runner aligns in a crouch or three point
stance. The feet are staggered, knees and hips flexed, and torso lowered. The
arm on the front leg side is raised, and the runner looks back underneath it to
view the progress of the incoming runner. It is important that the outgoing
runner focus on the incoming runner’s feet and not be distracted.
o
•
The Start. The outgoing runner should start and accelerate at maximal intensity
when the incoming runner hits the predetermined takeoff mark. The outgoing
runner should run in the inner or outer half of the lane, depending upon which
hand will receive the baton. If the baton is to be received in the right hand, the
runner should run in the left half of the lane. A left handed receipt requires the
runner to be in the right half of the lane. Either situation places the baton in the
center of the lane.
Receiving the Baton. At the incoming runner’s verbal signal (or some
predetermined location), the outgoing runner extends the arm back and opens
the hand, establishing a high, stationary target. The outgoing runner should
trust the incoming runner to deliver the baton and not try to grab it.
Duties of the Incoming Runner
Approaching the Exchange Zone. The incoming runner must run strongly
throughout the entire exchange. It is a common error to decelerate in
anticipation of the exchange. The incoming runner should run in the inner or
outer half of the lane, depending upon which hand carries the baton. If the
baton is carried in the right hand, the runner should run in the left half of the
lane. A left handed carry requires the runner to be in the right half of the lane.
Either situation places the baton in the center of the lane, and aligns the carry
side shoulder with the receiving side shoulder of the outgoing runner in the
center of the lane. The incoming runner should remain in this half of the lane
until the exchange is complete.
Passing the Baton. A verbal command should be given when ready to pass the
baton, and the free half of the baton is forcefully placed in the outgoing
runner’s hand. The runner should not reach excessively for the target hand, but
sprint to it.
The Visual Exchange. The visual exchange is so named because after starting, the outgoing
runner keeps visual contact with the incoming runner. This exchange is safer and used when
speeds are less. In the visual exchange, the incoming and outgoing runners have distinct roles.
o
Duties of the Outgoing Runner
The Starting Position. The outgoing runner aligns in a crouch position. The feet
are staggered, knees and hips flexed, and torso lowered. The runner is turned to
the inside to enable awareness of the curb’s location, and looks back to view the
progress of the incoming runner. It is important that the outgoing runner focus
on the incoming runner’s feet and not be distracted.
o
The Start. The outgoing runner should start and accelerate at moderate
intensity when the incoming runner hits a predetermined takeoff mark. The
outgoing runner should drive for two or three steps to gain momentum, then
look back to the incoming runner.
Receiving the Baton. The outgoing runner extends the left arm back and
presents the open left hand, establishing a high, stable target. The outgoing
runner should be prepared to adjust speeds if the incoming runner is having
difficulties. Once the baton is received, it should be switched to the right hand
as the runner resumes acceleration.
Duties of the Incoming Runner
Approaching the Exchange Zone. The incoming runner must find the outgoing
runner (officials may shuffle the runners positions) and run strongly on a
straight line to that location and through the exchange.
Passing the Baton. A verbal command should be given when ready to pass the
baton, and then the baton is forcefully placed in the outgoing runner’s hand
using a snap of wrist and forearm. The end (rather than the middle) of the baton
should be placed in the outgoing runner’s hand. The runner should not reach
excessively for the target hand, but sprint to it.
Planning Relay Race Tactics
•
Planning for the 4x100 Relay
o
Race Configuration. The 4x100 is run entirely in lanes from a staggered start.
o
Baton Handling. When the curve is being run, the 1st and 3rd runners should remain in
the inside of their lane to minimize distance traveled. For this reason, the 1st and 3rd
runners should run with the baton in the right hand, while the 2nd and 4th runners should
run with the baton in the left hand. Blind exchanges are the norm in this race.
o
Using the Acceleration Zone. At all but the lowest levels of competition, outgoing
runners in the 4x100 should use the entire acceleration zone. This permits them to be at
a higher velocity when receiving the baton. Coaches typically try to get the outgoing
runner the baton in the latter part of the exchange zone for the same reason.
o
Adjusting the Takeoff Mark. The mark should be set to permit maximal acceleration by
the outgoing runner, while still allowing the incoming runner to make the handoff.
Takeoff marks can be placed from 12 to 30 feet behind the outgoing runner, depending
upon the runners’ abilities.
o
Personnel Placement. Many factors must be taken into account when selecting and
placing relay personnel. While typically the team’s fastest four runners are chosen,
there are other factors that come into play when selecting the team and assigning legs.
Factors to consider include the following.
Anchoring Ability. The anchor (4th leg) is typically the team’s best runner, but
the anchor must also be competitive, calm, and good at receiving the baton.
Block Starting Ability. A good runner who is also very good starter might be
better able to help the team at the 1st leg.
Curve Running Ability. In the 4x100 relay, the 1st and 3rd legs must be good
curve runners. If the fastest runner is exceptionally good on the curve, consider
placing this runner 3rd rather than at the anchor position.
Baton Handling Skill. Poor baton handlers might be best used on the 1st or 4th
legs, where they only handle the baton once.
Handedness. Ideally a runner is capable of handling the baton in either hand,
but handedness issues might influence placement decisions. For example, a
runner who is poor with the left hand would be a poor choice to run 2nd or 4th.
Competitiveness. An especially competitive runner might be placed at a point
where the team is likely to be behind, or matched against a competing team’s
best runner.
Team Positioning. A team that is likely to be behind early should consider
running their best runner on the 1st or 2nd legs, so that the team can remain in
contention and rely on the competitiveness of the 3rd and 4th runners.
•
•
Planning for the 4x400 Relay
o
Race Configuration. The 4x400 is usually run from a three turn stagger. Leadoff runners
run the entire leg and hand off in lanes. 2nd runners run the first curve in lanes, then at
the break line are allowed to move inside. The 2nd runner should move inside gradually
at a tangent to the next curve, without obstructing other runners. The final two runners
are positioned by officials on the exchange zone’s rear boundary, depending upon the
team’s place in the race. All runners should be prepared for these officiating practices.
o
Baton Handling. The great amounts of fatigue runners experience at the end of each
leg, along with the lower velocities, make visual exchanges the norm in this race.
o
Using the Acceleration Zone. Use of this zone is not permitted in the 4x400. Runners
must be positioned inside the exchange zone as the incoming runner approaches.
o
Adjusting the Takeoff Mark. Takeoff marks are frequently used in this race. Because of
the fatigue an incoming runner experiences, they are placed only 6-10 feet behind the
outgoing runner. Some coaches forgo the use of takeoff marks in this race.
o
Personnel Placement. The same personnel placement considerations used for the
4x100 can be used in the 4x200. Other factors to consider include these.
The Ability to Run while Ahead. A runner who tends to relax when leading
would be a poor choice to run at a point where the team will likely lead.
The Ability to Run from Behind. Some runners run better when faced with the
challenge of closing a gap, while others panic, expend more energy, and run
poorly.
Sense of Pace. A consistent runner with a good sense of pace might be a good
choice for the 1st leg, when the staggered start might make it difficult to
determine position in the race.
Planning for the 4x200 Relay
o
Race Configuration. The 4x200 is run entirely in lanes from a staggered start.
o
Diverse Coaching Practices. The 4x200 is a difficult race to prepare for. While it is a
sprint race, great levels of fatigue are likely to be present in some incoming runners.
Also, with the longer 200 meter legs, consistency is difficult to attain. For this reason
coaches often use a variety of methods in this race, borrowing from 4x100 and 4x400
practices.
o
Baton Handling. Even though each runner runs a curve, typically the same baton
handling pattern (1st and 3rd right, 2nd and 4th left) is used in the 4x200 relay, for reasons
of consistency with the 4x100 event. Some coaches choose to use visual exchanges
because of the added safety factor.
o
Using the Acceleration Zone. In the 4x200 outgoing runners should be at high velocity
when they receive the baton. However, the incoming runners are more fatigued than in
the 4x100. For this reason most coaches choose to use part (but not all) of the
acceleration zone in this race. Many coaches use the start of the acceleration zone as
the takeoff mark, and adjust the runner’s start mark accordingly.
o
Adjusting the Takeoff Mark. The mark should be set to permit acceleration by the
outgoing runner, while still providing some safety. Takeoff marks are typically 8-16 feet
behind the start mark.
o
Personnel Placement. The same personnel placement considerations used for other
relays are applied in the 4x200. In addition, a poor finisher should be placed in the
middle (2nd or 3rd) positions. A skilled coach can assist such an athlete by adjusting the
outgoing runner’s takeoff and start marks backward. This enables the runner to hand off
the baton a few meters earlier.
Teaching Progressions for the Relay Events
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Standing Exchanges (Visual or Blind). Stationary exchanges allow the runners to familiarize
themselves with target locations, shoulder alignment, and body positions.
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Jogging Exchanges (Visual or Blind).
repetitions in a remedial environment.
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Exchange Rehearsal (Visual or Blind). These exchanges provide meet-like rehearsal and give
the coach the chance to experiment with takeoff mark adjustments and personnel
combinations.
These exchanges permit high numbers of exchange