1. 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

2. 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 ( )
Executive—Vice President: USATF—Florida ( )
USATF—Level 2 &3 Certified
Inducted into the Florida Athletic Coaches’ Association—2015

3. 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.

4. 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.

5. 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.

6. 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.

8. 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.

9. 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.

10. 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.

11. 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.

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

13. 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

14. 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

15. 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

16. : 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

17. 4x400 and 4x800 Identification General Prep Phase
Kosmin Test:

18. 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?

19. 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.

20. 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.

21. 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?

22. 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!

23. 4x400 & 4x800
Any questions?

24. 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