In this article I outline the process that I use in schools and at coaching clinics to teach groups of young athletes how to exchange a relay baton through a changeover zone. How it works. • Ideally, athletes should exchange the baton in the middle of the changeover zone • Athletes can carry the baton in either hand • An athlete is disqualified if they drop the baton, run out of lane or receive the baton while outside of their changeover zone These misconceptions are not uncommon in 4 x 100m relay coaching at the novice level. As long as the baton is exchanged within any part of the 20 meter exchange zone, it is considered legal. Four sprinters, in the same designated lane, each run 100m to complete a lap of the track. Even then, the passer can’t slow down. Only then does the receiver slow down. It is an area the width of one lane and 20 or 30 meters long. Although each leg is equal in distance, they are not equal from a strategic standpoint. Often this leg will be your team’s best 60 meter or 100 meter athlete. A box should then be made past this step consisting of the initial mark and a mark 2-4 steps past this first mark. . Each time a relay leg is changed or a simple practice session occurs, this distance and point on the relay should be appropriately monitored and adjusted accordingly. 4x100: Consistency in the Exchange. Page 1 of 19 MARKING A 400-METRE GRASS TRACK FOREWORD In the 1990’s the then Australian Athletic Union produced a publication titled “Marking an Athletics Field” aimed at assisting schools conduct track and field athletics. At any track and field competition, the relays represent an intricate and unique component of a largely individual sport. On a conventionally marked track, the race can be run starting at the normal 400 metres (and 4x100 metres relay) start line. Recent United States 4x100 relay teams have had their share of mishaps in these zones. Exchange zones for longer relay races remain at 20 meters. meter exchange zone to a 30-meter exchange zone for the 4x100 and 4x200 meter relays. If in doubt, runners should be trained to pick up the baton and run – the officials will let you know if you’ve been disqualified. An exchange zone is designated for exchanging the baton during relay races. Given a definitive goal of running the fastest time possible, it is crucial that each athlete on a relay is chosen based on proven speed and previous competition results. Once the baton has been placed, the outgoing runner should immediately grab the button, pull it away, and continue to run their 100 meter leg. The Outgoing Runner- It is the duty of the outgoing runner to properly set a marker and designated box to signify when to begin an acceleration. 29 SEP 2019. each exchange zone will be 30 meters long. The 4x100 meter relay handoff consists of two distinct and important zones—the exchange zone and the acceleration zone, or often referred to as the "international zone" or "fly zone". Use the second 4x100 zone as the first zone and the common 4x400 passing zone for the second. Learn about the fly zone in the 4x100m relay, and how to understand and use it correctly, in this free training video on running and training for the 4 x 400m relay. The passer’s mindset entering the zone should be that he will blow past the receiver – obviously, you don’t really want that to happen – but you don’t want the passer slowing down at any time. Existing acceleration zone markings (triangles, squares) or colored tape placed at that location, may be used to denote the beginning of the exchange zones on a track. When establishing and constructing a relay team, it is important to consider a multitude of factors, variables, and competition goals, ultimately in an attempt to answer the question—. All exchange zones for races in excess of 200 meters will remain at 20 meters. (American Sport Education Program, 2008), The outgoing runner should stretch their arm backwards with their palms facing out and their thumb turned down, Predicting a competition 4x100 meter relay performance time is contingent upon numerous meet and competitive factors such as individual performance anxiety or stability, overall athlete and relay preparation, and individual athlete training considerations. Following a NCAA standardized model for a competition order of events, the 4x100 meter relay will be the second event following the 3000 meter steeplechase and the 4x400 meter relay will be the culminating event of the day. Horizontal Jumps Com-petition: Open Pit vs. Exchanging the baton is the most important part of the 4x100m relay. In the 4x100m and 4x200m races, athletes other than the first, and in the Medley Relay, the second and third athletes, may commence running not more than 10m outside the takeover zone (see Rule 170.3). At a minimum, a coach should either have one runner who is trained to take over any spot in the relay, or two runners, one of whom is trained to receive the baton in the right hand, and one who is trained to receive it in the left. Further considerations for this leg and in conjunction with the ability to run a strong curve, the 3rd leg should will often be your athlete with the highest stride frequency—a quality which can be tested for and analyzed through video and race footage. Therefore, the new rule only requires two markings for each exchange … Employing proper strategy is a key to success in the 4 x 100-meter relay race. The only time a receiver will look back to the passer is in a case of emergency. In the 2004 Olympics, Patton's relay team brought home silver. The interesting point here is that the exchange … Unlike all other open events, the success of a relay is largely contingent upon the equal success of each relay leg. One coaching session will usually not result in a “textbook” technique, but can produce athletes who at least possess the minimum skills and understanding required to participate safely in the event. Each exchange zone is marked on most tracks by large, usually red, triangles. The athlete should then accordingly place a marker at this mark. The 4 x 100 relay race is often won in the exchange zones, so drills to increase a team’s baton-passing efficiency are vital to success in the sprint relay. 4x100 Metre Relay. The yellow triangles are the second 4x100 passing zone (which also serve as the third 4x200 passing zone) and the black triangles (which should be red) are the first 4x200 passing zone. Although the 4x400 meter relay will often see the inclusion of middle distance runners on the team, both relay events are qualified as sprint events and are routinely solely comprised of sprinters or hurdlers. (This is opposite of a 4x100m 2nd exchange where you only get one chance to pass the baton, with the incoming on the outside, he has to run further) 2nd Leg Runner- Historically and as a commonly held belief amongst coaches, the 2nd leg of a 4x100 meter relay will be the strongest leg—or the fastest individual athlete. Sprint Relay information - 4x100 Relay, 4x400 Relay. A strong 200 meter or 400 meter runner is often placed on this 3rd leg. Who should I put on my 4x100 meter relay team? 4x100 1. For example, a runner carrying the baton in the right hand will use the left half of the lane, while the receiver, who’ll accept the baton in the left hand, will use the right side of the lane. The overall goal of a 4x100 meter handoff is to exchange the baton without decreasing or losing speed and momentum. The first marking will be a large triangle What are the exchange and acceleration zones? 5-3-3 & 4, 5-10-6 thru 11: Clarifies that in the 4x100-meter relay and 4x200-meter relay, and other relays with legs of 200 meters or less, each exchange zone will be 30 meters long. In sprint relays such as the 4x100 meter and 4x200 meter, and other relays with legs of 200 meters or less, the outgoing runner, while waiting for the baton, must be positioned entirely inside the 30-meter exchange zone. Schmolinsky was the best hurdler of the newborn GDR during the 50s. Run entirely in lanes. This would allow these relay competitors a full 30-meters to exchange the relay baton. Effective for the 2020 season, the NFHS has adopted a 30m exchange zone for relay legs of 100m and 200m. Track and Field Events: Hurdling Events, Relays and Multi-Sport Events, Track and Field Glossary From A Through K, An Illustrated History of Sprints and Relays, The False Start Rule: History and Controversies, Veronica Campbell-Brown: Double-Winner at 200 Meters, Coaching the 300 Intermediate Hurdles Event. Chevrons are the international representation for relay exchange zones. exchange zone in which they could legally pass off the relay baton to their teammate. Further, an athlete preparing to receive a handoff should maintain a ready stance within the acceleration zone. To achieve this, both the incoming and outgoing runner have distinct responsibilities. The exchange zones are 20 meters long and are preceded by a 10-meter acceleration zone. The baton receiver must always be facing forward. Incoming runner gets the inside part of the lane, outgoing runner gets the outside. After experiencing many 4x100m relays as a competitor, coach, and track enthusiast, I begin to cringe when I see a slow or awkward hand off, or even worse, a dropped baton! Again notice lane 1 has a split triangle, this time to show its dual purpose between 4x100 and 4x200. As such, this leg should contain an athlete who can maintain poise and a strong competitive attitude (Lee, 2010). ... Exchange zone 20 metes (22 yards) the baton must be exchanged within this zone. Determine a distance from the acceleration zone marker in which to begin an acceleration. Again, it’s better to make a bad pass and possibly salvage a few points in the meet rather than suffering a disqualification. Placement of a runner on the 2nd leg should be based solely on two independent but related factors: Is this runner the fastest among the four total relay members and can this runner receive and hand off a baton with their left hand. Simply, a relay cannot find a desired competition result or high degree of success if each leg is not equally accounted and planned for. 3rd Leg- Receives baton in right hand—staying on the inside of the lane on the curve. Exchange zones for longer relay races remain at 20 meters. 18-24 steps are common ranges. The key to this event is how much time the baton spends in those exchange zones. It is the goal of the outgoing runner in a relay exchange to designate a proper distance and zone from which to begin an acceleration. 4x100 relay and 4x200 relay (blind exchange) - Alternate exchange method: first and third runners carry the baton in their right hand, the second and fourth carry it in their left hand. As a two-turn stagger, the first exchange would take place in the standard second passing zone of the 4x100 metres relay, the second pass taking place in the normal (lane one, extended) 4x400 metres relay zone. Indeed, the passer should continue running hard for at least 10 more yards after passing the baton, to ensure that he doesn’t slow down earlier. The first mark was a small triangle in the center of the lane that represented the start of the 10-meter acceleration zone. Coaches shouldn’t try to “cheat” a faster runner-up or a slower runner back. A relay baton is carried by each runner. 18. A distinctive mark shall be made in each lane to denote this extended limit. Notes: The changeover zone is 30m long, of which the scratch line is 20m from the start of the zone, marked with a yellow tick. While it is common for coaches to pick relay members based on external factors such as personality, commitment, or training age, it is crucial that the final decision—albeit taking these factors into consideration—is based upon achieving an eventual goal of competition success. In that way, the runner’s arms line up for an easier exchange. You can use one mark, or two to make a box. Chevrons denoting the beginning of the zone are distinguished from those indicating the end by the direction of the "hooks," which always point toward the center of the zone. Relay Starts / Changeovers. The receiver begins running in the acceleration zone but the baton can only be passed within the exchange zone. Visual Exchange Relay Tips. 3 . He later became one of the leaders in sport education. It’s the position of the baton, not either runner’s foot, that determines whether the baton is passed legally. Even if the baton is dropped, the receiver can still pick it up and continue, as long as the baton doesn’t leave the exchange zone. accelerate. The overarching goal is to exchange the baton from the incoming runner to the outgoing runner without changing speed or slowing down. If the passer believes that he can’t pass the baton to the receiver within the zone, he yells out the code word and only then does the receiver slow down, turn, and get the baton in any way possible. Those yellow relay marks work the same as the first zone though there might also be red marks that are staggered much more into the turn--those are for the 4x200 relay. Chevrons are the international representation for relay exchange zones. On January 20 at the Central Hurdles and Relay Meet at G.C. One of my all-time favorites is Track and Field: Athletics Training in the G.D.R. For a matter of consistency, handoffs and baton-in-hand placement should follow this definitive pattern—. The NCAA Playing Rules Oversight Panel on Wednesday approved expanding the First, of course, coaches must select their 4 x 100 relay runners with an eye for athletes who can exchange the baton smoothly, and at full speed, in addition to being strong sprinters. by Nick Stebenne, M-F Athletic. Stand in front or along side of the international mark while awaiting the incoming Four sprinters, in the same designated lane, each run 100m to complete a lap of the track. When the incoming runner breaks the plane of this box, the outgoing runner should immediately begin their acceleration pattern. Front-loading a relay equates to putting your athletes in descending order from best to worst and back-loading a relay equates to putting your athletes in ascending order from worst to best. It’s up to the passer to put the baton into the receiver’s hand. The traditional 20m takeover zone + 10m for acceleration was replaced by a 30m zone. Create a “box” at this designated location from which to begin an acceleration. Optimally, the outgoing runner should take-off when the incoming runner’s center of gravity breaks the plane of this box. Once inside the exchange zone and if a verbal cue has been given, the outgoing runner should stretch their arm backwards with their palms facing out and their thumb turned down. The goal for girls high school teams should be 2.6 seconds. RIO DE JANEIRO — It was a disaster, pure and simple. Before the race, the outgoing runner marks with tape a spot about 6 to 9 meters before the fly zone. by Nick Stebenne, M-F Athletic. Likewise, the receiver’s mindset should be to run so hard that the passer won’t catch up. . Rule 170: Relay races - The 10-metre acceleration zone and 20-metre takeover zone for each changeover in 4x100m 4x200m relays (where applicable) has now been merged into one 30-metre takeover zone. The relays—primarily consisting of the 4x100 meter and 4x400 meter events—are run in teams of four, with each member running an equal leg. That way, if a starting runner is injured, a substitute can fill that specific spot, rather than shuffle some of the other starters around. By making exchange zone adjustments, one can shorten the distance a runner carries the baton or move the runner to another position in the relay. During the race, the baton should be firmly gripped towards the bottom to avoid accidental drops and to give the outgoing runner room to take the baton. ... Exchange zone 20 metes (22 yards) the baton must be exchanged within this zone. The 4x100 meter relay exchange is one of the most critical and methodical aspects of the relay event. The baton is actually 8.5-9.5 meters into the zone. Such a slow exchange will almost certainly prevent a team from winning the race, but better to pass the baton and keep running than to be disqualified. The 4 x 100 relay race is just as much a skill event as a speed event. In the relay, runners do not switch hands when carrying the baton. This acceleration should always begin from a 3-point or 4-point stance—allowing a runner to start from a stand will generate multiple acceleration, reaction, and maximal velocity variables which may consequently disrupt a successful handoff. The distance from the acceleration zone marker that designates the point in which the outgoing runner will begin their initial acceleration is dependent upon the predicted and demonstrated speed of the incoming runner and the predicted and demonstrated acceleration speed of the outgoing runner. ... 4x100 Metres Relay. Who has the fastest 100 meter time and 200 meter time? How it works. If the baton is not exchanged from the incoming runner to the outgoing runner within this 20 meter space, the relay will be disqualified. If the passer slows down prior to the pass, he’ll be decelerating at the same time the receiver is accelerating, and you risk not making the pass at all. Zone Exchange Zone 10m 20m 30 Meters Relay Zone Measurements. 2. Methods of front-loading or back-loading a relay order may determine who runs this leg. 2nd Leg- Receives baton in left hand—staying on the outside of the lane on the straight. 4x100 Metre Relay. Both runner and receiver should be running as hard as possible at all times. The next three runners receive the baton via exchanges. The exchange zone is a 20 meter segment—designated through large … RIO Injury Survey 15. Therefore, if the first runner holds the baton in the right hand, the second runner will receive the baton – and will run with it – in the left hand, the third will receive and carry the baton in the right hand and the final runner will handle it in the left hand. If the athlete begins an acceleration pattern beyond this specific zone, the relay will be disqualified. Acceleration Zone Exchange Zone 4x100 - Entire Race 0 10 20 30 40 50 60 70 80 90 100 0 20 40 60 80 100 120 140 160 180 200 220 240 260 280 300 320 340 360 380 400 % of Maximum Velocity Distance in Meters. Based upon statistics used by the University of Florida’s head coach Mike Holloway, a basic equation can assist a coach in predicting relay times. Exchanging the baton is the most important part of the 4x100m relay. Coaches Education Op-portunities 2018 Rule Changes 4-3-1, 4-3-1b, 4-3-1c Clarifies that for a track and field, as well as a cross country, uniform to be considered legal, the singlet and bottom or one-piece uniform shall be school- If either question is unknown or directly doubted, a specific athlete may not or should not be considered for the 2nd leg. 15. The first mark in this process should be approximately between 26 and 30 steps back from the acceleration zone marker—steps contingent upon the individual athlete. Points to consider when deciding an order for your 4x100 meter relay include—. The acceleration zone is a 10 meter segment—designated through a small triangle behind the exchange zone—where an outgoing runner may accelerate before receiving the baton from the incoming runner. Before the onset of any relay competition—preferably practiced and well-rehearsed first in training—the outgoing runner must complete two important tasks—. The first runners must begin in the same stagger as for the individual 400 m race. When following the National Federation of State High School Associations Track and Field standardized competition order of events, the 4x100 meter relay will commonly be in the middle before the 400 meters and after the 1600 meters and the 4x400 meter relay will be the culminating event of the day. The area where the baton is passed is made up of a fly zone and an exchange zone. The exchange zone is a 20 meter segment—designated through large painted triangles—where the exchange will occur and the baton must switch hands. 4th Leg Runner- Often and controversially, this leg is either your best athlete or your slowest. The rule change means that the 4x100 metres will no longer have an acceleration zone of 10m, but the entire exchange zone will be 30m. 4th Leg- Receives baton in left hand—staying on the outside of the lane on the straight. And then, a reprieve. (Holloway, 2015), Relay Equation= Best 100 meter times (-) .24, Track and Field Coaching Education: The Sprints and Relays. All exchange zones for races in excess of 200 meters will remain at 20 meters. Due to the coordination between a right hand handoff to a left hand reception and vice versa, it is crucial an incoming runner and outgoing runner are always on opposite sides of the particular assigned running lane. As such, this runner should be an excellent curve runner and must have the ability to maintain a high velocity and consistent mechanics throughout the curve. Rationale: In the 4x100‐meter relay and 4x200‐meter relay, and other relays with legs of 200 meters or less, each exchange zone will be 30 meters long. They run the acceleration distance into their exchange zone and a portion of the second half of the next exchange zone. By aiming to pass the baton quickly, you leave more room in the zone in the event the passer can’t deliver the baton to the receiver on the first attempt. The end of the changeover zone is also marked with a yellow tick. The 4x100 meter relay handoff consists of two distinct and important zones—the exchange zone and the acceleration zone, or often referred to as the "international zone" or "fly zone". 3rd Leg Runner- In addition to the start, the 3rd leg of the 4x100 meter relay is run completely on a curve. Marking It Off. A team with four decent sprinters can out-race a team with four better sprinters by beating the faster team in the exchange zones. The initial runner in the 4 x 100 relay begins the race in starting blocks. Under no circumstance should a baton be switched to a different hand or moved during a race. 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