Developing and Winning with the 4 x 400 and the 4 x 800 Relay David Halliday Director of Track & Field and Cross Country Flagler Palm Coast High School 2016—OAT/CCC Track & Field Clinic

Dave Halliday 22 Years as a Head Track & Field and Cross Country Coach, the last 12 at Flagler Palm Coast HS. 4 x State Championship Teams, 2x Runner-Ups 55 x Collegiate Scholarship Athletes 3 x State of Florida—Coach of the Year 2014—Brooks’ Most Inspiring Coach (Top-25 finalist) Chairman for Florida Track & Field Coaches’ Association (2008-2015) Executive—Vice President: USATF—Florida (2008-2015) USATF—Level 2 &3 Certified Inducted into the Florida Athletic Coaches’ Association—2015

Skills of the Relay Events: The Visual Exchange Used in the 4x400 and the 4x800 relays, where runners are more fatigued and safety more important.

Skills of the Relay Events: The Visual Exchange The Outgoing Runner Takes off aggressively at the exact instant the incoming runner hits the go mark. Try to build some momentum in order to match the speed of the incoming runner before looking back for the pass. At verbal signal or predetermined point, the outgoing runner turns to the inside, extends the left arm and presents the open hand, trying to establish a high, stable target. After receiving the baton, it should be safely switched into the right hand.

Skills of the Relay Events: The Visual Exchange The Incoming Runner Responsibility for making the pass. Run strongly through the zone, without decelerating or reaching. Give a verbal command when ready to pass the baton Actively place the baton in the outgoing runner’s left hand with the right hand.

The 4x400 Relay Visual passes are used in the 4x400 relay. If used, the go marks for each outgoing runner may be placed from 8-16 feet behind the runners starting location. This distance varies greatly depending upon the ability of the incoming and outgoing runners. This distance should be chosen conservatively, since incoming runners will be very fatigued.

The 4x400 Relay The race is usually run with a three turn stagger. The first runner will run the entire leg and pass the baton in the assigned lane.

The 4x400 Relay The second runner will receive the baton and run the entire first turn in lanes. Break inside at the break line marking the end of the first run. Do not run to the curb immediately, but on a path that marks a tangent to the inside of the curve.

The 4x400 Relay The third and fourth runners will use the same exchange zone Positions will be adjusted by officials, depending upon the team's position in the race. Find teammates as enter the straightaway Anticipate shuffling of outgoing runners.

The 4x400 Relay Mechanical characteristics of the four legs are more similar Considerations for determining the running order are different than in the 4x100. Best runner, typically, runs the fourth leg to finish strongly. OR, based more on the runner’s ability, competitiveness, ability to run well when ahead or behind, or the opponent’s strategy.

Progressions for the Visual Exchange Exchange Rehearsal at various speeds and under various conditions Simulate a crowded hand-off

Runner’s Responsibilities Incoming Run to Window Run Thru Zone Present When Palm Appears Hit The Hand The 1st Time Make Sure They Take It After Pass, Complete Stop Look Before Moving (Unless in Lane 1) Outgoing Create Window Pull Runner Thru Zone Take Baton – “Choke it” Adjust After 3, if needed Switch Hands, When Clear (Anchor ???) Use first 5 to 6 seconds

Coaching Points Walk Track Before Meet Warm-Up in the Lane They Will Be Using EMPHASIZE TEAM NEVER ASSUME an athlete knows even the simplest rules DON’T CHASE DON’T WASTE YOUR BEST ATHLETE Get The Big Picture = Watch From a Distance

Personnel & Strategy -Is Curve running important? -How do they handle the baton? -Are they better in lead or behind? -Can they use left/right hand? -Can they run out of blocks? -Consistency -Competitiveness -Experience: (everything else being equal) -Use of alternates: Develop depth Train alternate in several spots

: 4x400 and 4x800 Identification Kosmin Test: 2 x 60 seconds ALL-OUT 3 minute recovery, move around Measure distance ran 1st :60 Measure distance ran 2nd :60 Add totals and insert into Kosmin Calculator Boys and Girls predictive is different Find out who CAN actually run an 800m, also potential 4x800 and 4x400 candidates Find out who has B@!!s

4x400 and 4x800 Identification General Prep Phase Kosmin Test:

4 x 800 Relay Relay personnel selection Race Selection/Season Plan Who is best suited to run the relay? What is the best order to run the relay? Race Selection/Season Plan How many 4x800 races is enough?

Skills of the Relay Events: The Visual Exchange The Incoming Runner Responsibility for making the pass. Run strongly through the zone, without decelerating or reaching. Give a verbal command when ready to pass the baton Actively place the baton in the outgoing runner’s left hand with the right hand.

Skills of the Relay Events: The Visual Exchange The Outgoing Runner Takes off aggressively at the exact instant the incoming runner hits the go mark. Try to build some momentum in order to match the speed of the incoming runner before looking back for the pass. At verbal signal or predetermined point, the outgoing runner turns to the inside, extends the left arm and presents the open hand, trying to establish a high, stable target. After receiving the baton, it should be safely switched into the right hand.

4 x 800 Relay Race Strategy How many good runners do have? Where to place these runners 1st Leg: steady, don’t panic, keep us close 2nd Leg: a reliable “catcher” with patience 3rd Leg: consistent, don’t panic, slowest? 4th Leg: hold the lead or recapture it, anchor leg must have ice in their veins, cannot panic, and must focus all the way through the finish line Strategies: 1st =fastest; 2nd and 4th fastest; progressively faster as you go?

4 x 800 Relay All in all, you can never have enough 800m runners Builds confidence for mid-distance group, is a lot of fun They can cover a multitude of events: 800m 4x800m 4x400m 400m 1600m 300IH? A winning 4x800 gives confidence to your entire track team Starts a track meet off with a bang!

4x400 & 4x800 Any questions? Hallidayd@flaglerschools.com davetrackgator@gmail.com 386-931-2449

Sources and Suggested Readings “Road to the Top” – Joe I. Vigil, Ph.D. (1995) “Training Distance Runners” David Martin & Peter Coe (1991) USA Track Field –Coaches Education Level 1 – Certification (broad & general) Level 2- Certification (sciences & event specific area) Level 3- Certification (event specific-high performance) Advanced Summits