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4x100 Relay Wstfca

This document provides guidance on selecting personnel for and practicing a 4x100 relay team. It discusses choosing athletes for each leg based on their strengths and emphasizes aggressive acceleration and continuation through the exchange zone. The coach's responsibilities are outlined, and drills are proposed to teach the handoff mechanics while maintaining speed and momentum through the exchange.

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122 views23 pages

4x100 Relay Wstfca

This document provides guidance on selecting personnel for and practicing a 4x100 relay team. It discusses choosing athletes for each leg based on their strengths and emphasizes aggressive acceleration and continuation through the exchange zone. The coach's responsibilities are outlined, and drills are proposed to teach the handoff mechanics while maintaining speed and momentum through the exchange.

Uploaded by

api-484998896
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© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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4 x 100 Relay:

Personnel Selection and Practice


Mark Ward
Central Kitsap High School
[email protected]
 Do or DIE! – Never play it safe.
 Risking a missed pass
 Willing to fail and return
 TEAM
◦ Athletes and COACH

Attitude
 No judgment about the others allowed.
 Incoming does his job.
 Outgoing does her job.
 Coach does his job.

Separate Responsibilities
 Leave with aggression – Try to leave the
incoming runner
 “Ankle-Ankle-Calf-Calf-Knee…”
 Leave on time – Read consistently from
stance. Never guess. One move, not 2 or 3.
 In practice and dual meets, NEVER SLOW
DOWN OR STOP.
 Present “still” target
 Do not grab at baton blindly. Close hand
when baton strikes heel of hand.
 After reception, continue to accelerate with
aggression.

Outgoing Runner
 Run in with aggression.
 Try to run through the outgoing athlete.
 Respond to target with push pass.
 Look the baton into the target.
 Run through and well beyond the pass.

Incoming runner
 Manages personnel, sets athlete order.
 Teaches exchange mechanics, coordinates
practice.
 Sets the “go” marks. (Competition mark
derived from aggressive practice)
 Change personnel when needed.
 "The art of coaching is nothing more than
organized common sense.“ -Vern Gambetta

Coach
 Best starter (if possible)
 Aggressive – Set the table!
 Hurdler? – Turn running is rhythmic like
hurdling.
 Long Jumper?
 Shorter athlete?

Leg 1
 Fastest or 2nd fastest (usually longest leg
run)
 400 runner.
 Must be able to give and take.
 Confident in marks!!!!!!
 Taller?

2nd Leg
 Mentally strongest
 Hurdler?
 Long Jumper?
 Shorter athlete?
 Must be able to give and take

3rd Leg
 True Carnivore!!
 Fastest or 2nd fastest
 Mentally tough.
 Take a handoff in all situations

Anchor
3
2
4
1

Which Leg is Most Important?


 CHEMISTRY AND DEDICATION TO THE
TEAM!

More than anything I’ve Said:


 Stay Tall – You can not sprint bent over.
 Lead with bent elbow back and slightly
sideways.
 Extend lower arm and present flat hand
with thumb down.
 Keep arm/hand still for a quality target.
 When baton hits hand, close hand and
continue sprinting.

How to take a 4x100 handoff:


 When hand is presented, punch upright
baton into target with a normal, extended
hand. DO NOT WINDMILL THE BATON!
 Let go of baton when outgoing runner
closes hand.
 Run through the ENTIRE ZONE; even after
handing off

How to Give a 4x100 handoff


 Consistent training approaches –60m
 Coach must watch mark, make judgments
and give feedback.
 Finish every pass – no quitting in zone
during practice for this is where you get
good and solve problems. Explain
problems and successes.
 Time baton through zone.

Important considerations:
 TEACHING THE EXCHANGE:
CONTINUATION
 Set up: 60m run in to outgoing sprinter /
20m run out past zone for incoming &
outgoing
 Kinovea.com
 Dartfish
 Hudl.com

VIDEO
 Incoming athlete accelerates through and
past zone - solo
 Outgoing athlete accelerates through and
past zone - solo
 Set “go” mark at 17&5 heel-toe steps.
Use adjacent lanes
 Combined acceleration through and past
zone (until correct) – without baton

No Baton
 “Push” pass
 Partner Jog and Go x 3
 50% x 2 -------------75% x 2 -----------
100% x 3 (NO MORE THAN 3).
 Race through the zone!!!

Introduce baton
 Partner Touch x ?
 Partner Touch and Give
 Partner Give
 Give down the line
 Race (static)

Drills
 Mon – Standing drills; jog and go; 50, 75,
100
◦ On Turn (1&2, 3&4)
◦ Back Stretch (2&3)
 Tues – Standing drills
 Wed – Similar to Monday*
 Thu – Dual Meet
 Fri – Standing or 50 & 75
 Sat - Invite

Weekly Practice
 EVERY DAY IS RELAY DAY
 EVERY DAY IS ACCELERATION DAY
 Continue YOUR education
 Read articles from differing points of view
 Decide what will work best for your
situation and do your best to perfect it.
Don’t skin the dog 1,000 different ways.
 Anderson, V. 4x100 Relay Symposium,
2010
 Hoddle, B. Best in West Clinic
 USATF LEVEL II SCHOOL, 1996
 Veney, T. Junior Elite Sprints Camp, 1995
& 1996

References

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