Coaching Relays Bob Stacey

Terminology Incoming runner -the runner that is going to pass the stick. Outgoing runner - the runner that is going to receive the stick. Exchange Zone -20 meters-where the stick is to be passed. Fly/Acceleration Zone -when a leg of a relay is less than 400 meters the outgoing runner can start within 10 meters of the beginning of the exchange zone. Blind exchange- outgoing runner does not look back during the passing of the stick. Visual exchange -outgoing runner looks back during the exchange.

4x400 Relay (The working persons relay) I. Selection of athletes Long Sprinters Your best athletes Hard workers

Selection of Who Should Run Each Leg First Leg - a runner that will get you the lead, or in the thick of competition. Make them use starting blocks. Stick in the right hand. The lead off runner will run in their assigned lane for a lap.

Second Leg - a good competitor, someone who will give your team his or her best. The second runner will run one turn in their assigned lane. Run the shortest leg.

4 X 400 continue Fourth Leg-your best competitor, one who will not give up. One who will fight to the end. Third Leg - this leg should be your fastest runner, the best athlete. Their job is to get you the lead back or stretch out your lead. This exchange is a California exchange, so they need to know how to handle being pushed/bumped.

Passing the stick Practice- so each runner will get the stick at the assigned place(on or near the finish line) First/third leg runs longer than second/fourth. The exchange is a visual exchange. Out-going runner forces the in-coming runner to drive into the exchange. Girls may need to take steps into the exchange zone ( 2 to 3 steps).

Fun Crowd Pleaser Athletes love relays Use what works for you. You need to know your athletes (strengths & weakness) A real team event To run relays or not to run relays Athletes will Perform better on relays Start/Finish 4 X 400 Relay

4 X 800 Relay Selection of athletes- a good distance runner with foot speed- A good/great 400 runner can run the 800- An athlete with good work habits. Selection of who runs what leg- the same as the 4 X 400- the two fastest runners should run longer legs. Passing the stick- same as the 4 X 400 All exchanges will be California exchanges.

4 X 100 relay(the Cadillac of relays) Selection of athletes- Sprinters Hurdlers Long Jumpers

Selection of who should run each leg First leg-best out of blocks & a good curve runner- only has to worry about passing the stick-stick in the right hand-should run a 100 meters. Second leg-your fastest runner-the strongest runner (runs about 105 to 110 meters)-has to be able to both receive & pass the stick-stick in the left hand-not a good curve runner.

4 X 100 continue Third Leg-your slowest runner-one that can’t maintain their speed & dies or tightens up at the end of a 100)- good curve runner (runs 90 meters)- has to be able to both pass & receive the stick- stick in the right hand. Fourth Leg- one of your fastest runners but doesn’t have the best start-a good competitor-a fighter (runs 105 meters)- only receives the stick- stick in the left hand.

4 x 100 Relay 1 st. exchange 2 nd. exchange 3 rd. exchange

4 X 200 Relay Selections of athletes- Strong sprinters-ones that can maintain their speed longer-good 400 runners. Selection of who should run each leg: First leg-One of your best athletes-good out of the blocks-one that finishes hard. Second/Third Leg-these should run the shortest legs-the ones that don’t finish as strong. Fourth Leg- Fastest or second fastest-but a good finisher-does not give up- a good competitor.

Passing the stick-Same as the 4 X 200 Girls’ teams may not need to use as much of the fly zone as the 4 X 100