Relay Events and Tactics Wendy Truvillion

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Relay Events and Tactics

Wendy Truvillion
Relay Specifics to Know!
 Uniform Rules – Know them!
 Relay entry process – Know it!
 Relay Substitution process – Know it!
 Exchange Zones – Know them!
 Rules differ at some meets –
 Know the rules before you get there!
 Sprint relays are 4x100, 4x200, SMR
 Long relays are 4x400, 4x800, 4x1600, DMR
 Trick Question?
– Does the runner have to be inside the zone when he/she
receives/passes the baton?
Relay Safety
 Clear the practice area  Clean surface – no
– no hurdles, blocks, debris
unnecessary people
 Focus – no
 Use visible marks –
cones (collapsible), distractions, full
tape, ½ tennis balls concentration
(dangerous)
 Smooth Batons – no
sharp edges, no broom
sticks, paint stirrer
Relay Talent Selection
 Good Sprinters,  Quick turn runners (short,
high frequency)
hurdlers, Jumpers  Even stride length – no over
make good relay striders, tall posture
personnel  1st leg– (pop-off) reliable
starter and solid curve
 Competent – smart, runner
critical thinkers,  2nd – (damage control)
aggressive, capable of running long leg
and finish strong
confident  3rd – (utility) excellent curve
 Coordinated – good runner
controlled limbs  4th – (anchor) confident,
controlled, sprint well under
pressure
4 x 100 meter Relay
1. Rules (Know them!)
 a. Entire race run in lanes.
 b. The exchange must occur within the 20 meter
zones.
 c. A 10-meter acceleration zone may be used by the
outgoing runner.
 d. The method of exchange is a “blind” hand-off.
 e. Baton must be passed inside of the zone.
– **Athlete doesn’t have to be inside the zone, only the baton!
Description of Positions
 ** Runners #1 and #3
– on the inside of the lane
– carry the baton around the curve in their RIGHT hand
– Keep the baton in the middle of the lane
 ** Runners #2 and #4
– on the outside of the lane.
– carry the baton down the straight in their LEFT hand
– Keep the baton in the middle of the lane
 ** Positions within the lane must be maintained before, during, and after
the exchange in order to avoid possible entanglement between the
incoming, outgoing runners, and opponents (disqualification).
Skills of the Relay Events
 Block Starts  Rollover Start
– Conventional – Displace body (‘get to
– Baton can extend over getting’)
the start line – Crouch or 3pt stance
– Grip with middle and ring – Outside leg usually in
finger front
– Body weight on bridge of – Inside leg usually in
thumb, forefinger, & ”pinky” back; corresponds with
finger the receiving hand
– Look under or over the
inside shoulder
– Push out like block start
More skills of the Relay Events
 Outgoing Runner  Incoming Runner
– Blind Exchange – Responsible for making the
– Full speed take-off exchange
– Be patient, trust the ‘go’ mark – Be patient, diligent, and efficient
– Stay on your side of the lane – Stay on your side of the lane
– At signal (verbal/nonverbal) – Run strongly through the zone
extend hand, instantaneously (‘chase’)
– High, stable target – Don’t extend the baton until you
– Don’t feel for the baton, it will get close enough to complete
be there, when it’s there. the pass (‘keep pumping’)
– Watch the take-off mark as the – Actively place the baton in the
athlete is approaching hand (firm, but don’t slap it),
aim for the ‘meaty’ palm
– Place the ‘end’ of the baton in
the hand
– See the baton INTO the hand
Even more
skills of the relay event
 Exchange
– Blind exchange

– Take-off mark - 12-30 ft (18-25 ‘toe/heal’


steps)

– The foot placed to the rear normally


corresponds to the hand receiving the
baton. To allow for better view of
incoming runner

– Place mark on the side of the lane that the


incoming runner will be occupying (for
visibility and as a reminder)

– Take-off mark is based primarily on


outgoing runners speed (reaction), and
partially on incoming runners speed and
desired placement in zone for
consummating the pass (coach)
determines)

– See the baton INTO the hand


Get to Gettin’
4x100m Relay
Exchange Mechanics
 Outgoing runner leaves as incoming
runner reaches a predetermined mark
– Outgoing runner positioned at beginning
of 10m acceleration zone

10m 20m
4 x 100 Tactics
 Serious relay exchange practices at all times. Incorporate speed work with
exchanges.
 Work multiple combinations. You never know when you’ll need to make
changes
 Full speed exchange practices. **60-80 m run in at practices; simulate race.
 Salvage every exchange attempt in practice. **You never know what will
happen in competition.
 In the starting position of the outgoing runner, the foot placed to the rear
normally corresponds to the hand receiving the baton. This allows for a
better view of the incoming runner.
 Attempt to keep the baton moving at a constant speed through the zone.
 The incoming runner must assume the bulk of the responsibility in executing the
baton exchange.
 Stay on your side of the lane
 Keep pumping your arms through to the exchange (no “statue of liberty”)
 “Chase” through the zone, chase out of the zone to fight centrifugal forces
 Protect the baton!
4 x 400 meter Relay

1. Rules (Know them!)


 a. Race is run with a 3-turn stagger: the first runner
runs in lanes all the way, then the second runner
runs the first turn in lanes before cutting in.
 b. The exchange of the baton must occur within the
20-meter zone (1st half of the zone, 10 m).
 ***There is no acceleration zone leading into the
exchange zone.
Description of the positions
 ** Runner #1 will run in lanes all the way.
– Athlete will basically run the race similar to an open 400-meter race.
NOTE: ideally the baton is carried in the right hand for control and
optimal “passing” conditions.
 ** Runners #2 will run a 3-turn stagger
– Receives baton in left hand and change (immediately) to the right hand
– Athlete runs in lane until the ‘cut in’ mark (roughly 1500m start line)
– Athlete cuts into the “pole” (lane 1) on a gradual tangent
 ** Runners #3, and #4
– Receives baton in left hand and change (immediately) to the right hand
Skills of the Relay Events
 Incoming Runner  Outgoing Runner
– Responsible for making the – Visual exchange (b/c of fatigue)
exchange – Palm up (‘V” up)
– High, stable target
– Run strongly through the – Receive baton with left hand, then
zone change immediately to right hand
– Actively extend baton – Extend arm straight out from
straight out and place baton shoulder
– DO NOT swipe or snatch the baton,
in palm of outgoing runners TAKE the baton under control
hand – Take-off mark
– Don’t extend the baton until • (8-16ft; eye ball the mark, no
precise moment of tape)
consummating the pass (no – Build momentum to match incoming
runners speed (2-4 steps) then look
“statue of liberty”) back or DRAG.
– Place top end of baton in – Aggressive take-off (‘get to gettin’)
outgoing runners hand – “Make a gap, close a gap, take a
gap (swing wide)”
– Keep pumping the arms
until time to make the
exchange.
4 x 400 Tactics
 The first runner must realize that the stagger is set for 3 turns. Don’t let the
stagger confuse you!
 The second runner must be aggressive and committed to moving ahead or
maintaining a good position.
 Both the third and fourth runners must be willing to hold strong to their
positions at the beginning of the exchange zone. They must also “make
space” so as to not be pushed out of position.
 The third runner must attempt to set up the anchor runner for a good
race position in which he or she can perform at their best.
 The fourth runner (anchor) need not always be the fastest of the group, but
rather the athlete who will run the best and most aggressive last leg.
 All four runners must be strategically placed and properly balanced in an
effort to ultimately yield the finest TEAM result.
More 4x400 Tactics
 Anticipate shuffling (know the rules)
 Make yourself an “identifiable target”
 At take-off, hold fast to your position, “butt-out” posture.
 DO NOT swipe or snatch the baton, ‘TAKE’ the baton under
control
 “Make a gap, close a gap, take a gap”; jockey for position and
“get to getting’.
 Know the rules of the exchange (2 or 3 turn), break point, track
exit, team placement prior to exchange.
 Keep pumping your arms through to the exchange (no “statue of
liberty”)
 After the exchange is complete, continue forward momentum,
when area is clear move off the track without impeding progress
(See rulebook on track exit procedures)
More 4x400m Tactics
• During race, pass on the straight-a-
way whenever possible. Swing out to
pass, never pass on the inside
(UNLESS YOU SEE DAYLIGHT!)
• Run one step inside of the outside of
the occupied lane.
• When approaching the final straight-
a-way, runners 2, 3, and 4 should
swing wide (to pass) and hold position
straight ahead.
• Upon making the exchange,
incoming runner should be on the
inside of the occupied lane, while the
outgoing runner is on the outside of
the occupied lane.
• Avoid entanglement.
• Protect the baton!
Questions and
Answers
Thank You!
 Reference: USATF Coaches Education Level I and II Curriculum Manual, 2006

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