Developing the 4 X 100m Relay

Loren Seagrave
Director of Track and Field and Cross Country
IMG Academy, Bradenton, Florida
Key Rules governing Relays [Rule 170]

1. Baton carried by 4. Passing baton is

hand the entire race completed when
receiving runner has
2. If dropped, must be baton in sole
recovered by athlete possession
who dropped it 5. Within the takeover
3. May leave lane to zone, it is only the
retrieve baton position of the baton
without lessening which is decisive
distance to be
covered or impeding
another athlete

2
4 X 100m Relay Baton Changes

Push Downsweep

3
The Push Exchange Technique

1 2

3 4
4
 Non-visual Exchange

 The baton must be exchanged within the 20m takeover

zone
 The outgoing runner waits within the 10m acceleration
zone
 A check mark is placed on the ground in front of the
acceleration zone to indicate when the outgoing runner
should begin to accelerate
Skills of the Relay: Starting with Baton

• The runner who starts the relay race should use a conventional
block start.
• Baton can extend beyond the line
• Gripped with the middle and ring fingers.
• Body weight should rest upon the bridge of the thumb,
forefinger, and little finger.
 Non-visual Exchange

Preparation Acceleration Take-over

 Have the baton in  Maintain speed  Call for the hand
the correct hand until past the back at
 Maintain correct exchange zone appropriate time
Incoming path in lane  Deliver the baton
accurately and
swiftly
 Keep cool
 Measure „Go“  Accelerate  Place hand back
mark precisely maximaly promptly on call
 Take stance in  Maintain correct  Hold target high
Outgoing proper position path in lane and steady
 Anticipate the „Go“  Take baton with
mark consistently authority
Skills of the 4 X 100m Relay

The Incoming Runner

– Responsible for making the pass.
– Stay in the inner or outer half of the lane, depending
upon which hand holds the baton.
– Carry side should always be in the middle of the lane.
– The incoming runner positions so that the carry side
shoulder is laterally aligned with the carry side
shoulder of the outgoing runner.
Skills of the 4 X 100m Relay

The Incoming Runner

– Run strongly through the zone, without decelerating
or reaching until the outgoing runner is safely carrying
the baton.
– A verbal command should be used
– Baton is actively placed in the outgoing runners hand
– The end (rather than the middle) of the baton should
be placed in the hand.
Skills of the 4 X 100m Relay

Outgoing Runner
– Full speed (Always Maximum Intensity)
– The instant the incoming runner hits the go mark.
– Stay in the inner or outer half of the lane, depending
upon which hand will receive the baton.
– Baton travels down the middle of the lane.
– At callback extend the arm back and presents the
open hand, with a high, stable target.
– Do not feel for it.
 Non–visual Exchange

1st runner 2nd runner 3rd runner 4th runner

 Baton in right  Baton in left hand  Baton in right  Baton in left hand
hand  Takes outside hand  Takes outside
 Takes inside path path  Takes inside path path
 Criteria and Assessment Factors
to t1 t2/t3 t6 t5
j
†
S tart
c m
/
h a
e
c r t7 S tab t4 t8
baton
k k

t10m: acceleration of the 10m of the outgoing runner

t20m: acceleration over the 20m of the outgoing runner
t30m: acceleration of the 30m of the outgoing runner
t10m(IN) : flying time of the incoming runner in the acceleration zone
incoming runner is active approaching the exchange or is decelerating
t20-30(IN): flying time on the last 10m (20-30m) of the exchange zone of
the incoming runner – gives feedback on whether the sprinter is active
or passive onto and through the exchange.
Speed of Runners in Take-over Zone

Incoming Runner

The incoming and outgoing runners should be running

at the same speed when they exchange the baton.
The CHECK MARK regulates this point of baton
transmission.
Determining Checkmark Distances
1. Measure 25-27 foot-lengths on the inside lane line.
Use trial and error to adjust accordingly (Why NOT)

2. The average distance for most checkmarks in the 4

x 100m relay is 5 – 7 metres (WHY MOT)

3. The faster the incoming runner, the farther away the

checkmark

4. The slower the outgoing runner, the farther way the

checkmark

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 Criteria and Assessment Factors

Relay Leg
1st 2nd 3rd 4th
Distance Run 120m 140m 140m 120m
Baton carry distance 105m 100m 100m 95m
Start Blocks Rolling start
Great and
consistant Read CONSISTANTLY the Go Mark
starter
Mental Confidence shared
Hand Right Left Right Left
Run Curve Straight Curve Straight
Type of athlete X X X X
Coaching Positions
Positioned in infield Positioned in the lane
or outside of track 20m in front of runners /
opposite changeover at rear of zone
zone area

 To observe acceleration / To observe runners

deceleration in zone position in the lane
 To observe spacing at To observe baton exposure
exchange To observe body alignment
 To detect any hesitation at as pass is made
moment of pass To observe starting action
 To observe timing of
incoming runner at “GO”
mark and initial movement
of outgoing runner
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Exchange Efficiency Formula
Add the individual times of the relay athletes (PB’s for the current
season). From this total subtract the teams 4 x 100 time.

E.g. 12.5 + 12.2 + 12.6 + 12.5 = 49.8 (Total of four performances)

Minus actual relay time = 47.0
Differential = 2.8

1.0 Poor exchanges

1.5 Average exchanges
2.0 Very good exchanges
2.5 Excellent exchanges
3.0 Ideal exchanges

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 Fundamental Skill Set for Coach

Discrete Skills Required to Effectively Help

Athlete to Improve Technical Efficiency
– Observation Skills
• Positioning of the Coach
– Side, Front and Rear
» Advantages of each and where to use each
• Distance from the Action
– Close to the Movement
– Further Away from the Movement
• Wide Focus or Narrow Focus

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 4 x 100 Relay

Fault Cause Correction

Faulty conceptual Re-teach the technical
Incoming runner technical model model
does not maintain Athlete is over fatigued Review training unit plan
speed into Evaluate the athletes HSR
acceleration zone Poor speed
mechanics and reevaluate
maintenance capacity
training programme
Faulty conceptual Re-teach the technical
Incoming runner technical model model
Incoming runner
does not maintain Athlete is over fatigued Review training unit plan
speed through Evaluate the athletes HSR
exchange zone Poor speed
mechanics and reevaluate
maintenance capacity
training programme
Faulty conceptual Re-teach the technical
Incoming runner technical model model
does not maintain
proper path Inefficient bent running Re-teach bent running
technique mechanics
 Fault Cause Correction

Poor visual acuity Refer to medical professional

Incoming runner
Practice baton passing under
does not recognise Poor perceptual skills
various/exact conditions
when to call for take
over Train majority of baton
Excessive sub maximal
passes in real time
baton exchanges
environment
Incoming runner Faulty conceptual
Re-teach the technical model
technical model
Delivery movement is
Baton passing drills
incorrect
Incoming runner has
Poor visual acuity Refer to medical professional
poor execution in
baton passing skills Mispositioned in path of
Re-teach the technical model
running
Poor target placement or
Baton passing drills with
lack of target stability by
outgoing runner
outgoing runner
 Outgoing runner has
Faulty conceptual
difficulty measuring Re-teach the technical model
technical model
“go” mark

Poor understanding of Educate athletes in the rules

Outgoing runner the rules of competition of competition
mispositions in the
acceleration zone Faulty conceptual
Re-teach the technical model
technical model

Poor visual acuity Refer to medical professional

Outgoing runner Use feed back and

Poor visual perception augmented feed back to
improve perceptual skills

Devise specific strategies to

Outgoing runner Lack of concentration
insure better concentration
misjudges “go” mark

Excessive sub maximal Train majority of baton passes

baton exchanges in real time environment

Lack of practice under Practice baton passing under

specific conditions various/exact conditions
 Fault Cause Correction

Faulty conceptual
Outgoing runner does technical model Re-teach the technical model
not accelerate
maximally Fear of running away Psychological counseling or
from incoming runner adjust “go” mark

Outgoing runner Outgoing runner does Poor start and

Start and acceleration drills
not accelerate acceleration mechanics
especially on the bent
maximally especially on the bent

Faulty conceptual
Re-teach the technical model
Outgoing runner does technical model
not maintain path of Poor start and
running Start and acceleration drills
acceleration mechanics
especially on the bent
especially on the bend
 Fault Cause Correction

Increase volume of incoming

Call by incoming runner is
runners call or create
not loud or distinguishable
distinguishable call or use on
enough
verbal pass
Target is not in the right  Shoulder flexibility
position (too low or to far exercises
outside)  Baton passing drills
Outgoing runner Outgoing runner
does not respond  Re-teach the technical
appropriately to call Hand is in the wrong model
for the baton pass position or target unstable  Baton passing drills
 Incoming runners calls
for pass too soon
 Re-teach the technical
model
Athletes turns and looks
 Baton passing drills
during exchange
 Increase athlete’s
confidence
 Fault Cause Correction

Outgoing runner does  Re-teach the technical

not respond model
Athlete searches for
appropriately to call  Baton passing drills
baton
for the baton pass  Increase athlete’s
Outgoing runner (continued) confidence
 Baton passing drills
Inability to take and hold
 Change position of
on to baton
Outgoing runner has athlete on relay
poor baton skills Inability to take or run  Baton passing drills
with baton in right or left  Change position of
hand athlete on relay
 Baton Games and Drills
5x throw & catch with ½ turn LH, RH
5x throw & catch with full turn LK RH, LH -->RH
Bounce baton on track & catch

Placement of baton in hand - (fully across palm - ulnar border to

initiate grab reflex)
Push baton forward into hand

Moving passing drills - walk, jog, run....

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 Baton Games and Drills
Hurry go catch drill
Two athletes side by side in lane, inside runner's feet aligned
immediately behind those of outgoing runner. Both heel to toe.
Rear runner says “go”.
Gradually add speed through competition and starting 1m apart.
Use hand slap pass method first

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