PD WORKSHOP – TRACK AND FIELD FEB. 13, 2015 RUNNING RELAY
4x100m RELAY
The key to running fast relay times isn’t just the speed of your runners, but their ability to move the
baton quickly through their exchange zones.
➁ DRILLS & RELAY PRACTICE
➀ WARM UP
-1 lap jog
-A’s (X2 of 10m + jog)
-B’s (X2 of 10m + jog)
-high knee run (X2 of 10m + jog)
-butt kick run (X2 of 10m + jog)
-accelerations (X 4-6 of 40m)
-stretching
**stay warm and loose
-stationary hand off drill
-jogging hand off drill
-jog and accelerate hand off drill
-full speed hand off drill
➂ RUNNER ORDER
-most explosive runner runs 1st
-fastest runner runs 2nd
Both runners need to be comfortable handling the baton twice.
-slowest runner runs 3rd
-second fastest runner runs 4th
-always practice with and bring one extra runner to track meets as a sub
➃ TECHNIQUE
RUNNER MARKINGS
-the exchange zone is the 20m zone where the baton MUST be passed from one runner to the next
runner
-the acceleration zone begins 10m before the exchange zone...runners can not stand more than 10m
before their exchange zones
-to prepare to receive the baton near the middle of that zone, runners lay 2 pieces of tape at two
specific points inside their lanes
*Start at beginning of the exchange zone, pace off 15-20 steps (heel to toe) backward and lay down 1st
piece of tape. This tape marks where the receiving runner will stand. From that point, pace off another
15-20 steps backward and lay down a 2nd piece of tape on the track. This marks the point where the
receiving runner begins his/her run once the incoming runner reaches that tape.
PD WORKSHOP – TRACK AND FIELD FEB. 13, 2015 ➄ TECHNIQUE
RUNNER POSITIONS
-1st runner starts with baton in right hand and runs on the left side of the lane
-2nd runner waits on right side of lane, and will extend left arm and hand to receive the baton
-3rd runner stands on left side of lane, and will extend right arm and hand to receive the baton
-4th runner stands on right side of lane, and will extend left arm and hand to receive the baton
➅ TECHNIQUE
THE EXCHANGE
-the “blind” exchange is preferred, where receiving runner watches incoming runner until incoming
runner reaches the 2nd piece of tape
-receiving runner turns, looks down the track, accelerates, and does NOT look back, but listens for
incoming runner to yell “stick”
-receiving runner extends arm straight back and up, palm up, fingers together, thumb separated
-incoming runner pushes top end of baton in to the receiving runner’s palm
-a “visual” exchange is only used only as a last resort, when the receiving runner sees that he/she is
nearing the end of the exchange zone and must look back to receive the baton in order to avoid being
disqualified
–>it’s better to make a bad pass than no pass at all
-incoming runners must stay in their lanes after they have passed the baton...leaving their lane and
impeding another runner will result in their team’s disqualification
➆ KEYS TO SUCCESS
-practice, practice, practice
-be specific when telling your runners how to prepare their 15 X 2 pacings for tape, the side of the lane
to stand, the position of their arm/hand, not to look back when receiving the baton
-athletes will build trust after repeated and successful exchanges with the SAME person
-make practices fun (tag games, capture the flag, endurance races)
http://www.wikihow.com/Run-a-4X100-Relay
http://trackandfield.about.com/od/sprintsandrelays/a/400relaystrat.htm
https://www.youtube.com/watch?v=yMqGB1fawY0
https://www.youtube.com/watch?v=uYgipxoSWAI