Relays
Iowa City High’s Sprint Relays Techniques
Relays
Winning Relays Do Not always Have The Fastest Runners
Four Good Runners with Superior Technique Can Beat Four Great Runners with Inferior Technique
The top teams at State take great Pride in their relay teams. Passing the baton is an art they do it very well because they work very hard to be the best. They expect any of mtheir runners to be able to step into any relay position, at any moment and know exactly what to do when executing the relay position well.
The #1 key to being a great relay team is:
THE OUTGOING RUNNER MUST MATCH THE SPEED OF THE INCOMING RUNNER AT THE EXCHANGE. Keep the baton moving at the fastest speed possible. To do this the outgoing runner must match the speed of the incoming runner at the exchange. Anytime an exchange requires slowing to make a pass, time is lost and can never be made up. One meter of distance is lost for every 0.1 second lost to a poor hand off. Thus, a 0.5 second error results in a loss of five meters.
Relay Make-up: Who runs where?
As first stated, “Winning relays do not always have the fastest runners“. This statement is very true. How and where a runner is placed within the relay make-up is extremely important as well.
Thing to consider when selecting the relay members
Who are the best starters?
Any relay is only as good as the lead-off runner.
Anyone that has a history of false starts should not be leading off. A false start ends the event for three other runners as well.
Who are the best curve runners?
Not everyone can run a curve well. One way to determine a great curve runner is to time them on the fly and on the curve. Set cones on the curve and time the runners between the cones. It is best to have more than one runner at a time being timed. One of the best is to time three runners at once. Place the cones in a proper stager. Begin timing when the runner passes the first cone and finish the time as the runner passes the last cone. Run the same group of three two more times, but be sure to change the lanes each time. The time may change if they are running in front or are chasing.
Who can take and give the baton?
Surprisingly some runners are not very good at passing or receiving the baton, even with repeated practice. The receiving hand or passing hand moves all over the place, the runner has slow reactions to an incoming runner, cannot focus on when to take off and leaves too soon, runs in the middle of the lane leaving no room for the incoming runner, can’t match speed with an incoming runner, or slows down as the exchange nears. If these cannot be corrected, that runner should not run relays.
Who can catch or run-down a runner?
This type of runner can save many a race. This runner can catch an opponent if there is the need to make-up a little from what has happened before during the race. This runner may not be you fasted, but is the most focused of all the runners. This type of runner is the type that “Won’t get beat, or Hates to get beat”. These special runners make the best anchor runners.
Ways to set-up who runs where in a Relay
4×100 Relay:
Lead-off Leg:
Should be the best starter and able to run the curve very well.
This could be your best sprinter.
Second Leg:
Great accelerator and runs best on the straight.
Third Leg:
Must be a great curve runner.
This leg is easy to shorten both at the beginning and at the end meaning this runner may only run 80 meters, and all on the curve.
Fourth Leg (anchor):
Must have the drive to break away, or catch an opponent.
Many times this is the second fastest of the relay members.
All Other Relays:
Lead-off Leg:
Should be the best starter.
Second Leg:
Good at closing a stagger or improving the relays position, or holding the lead
Third Leg:
Good at improving the relay’s position or at least maintaining the position
Fourth Leg (anchor):
Must have the drive to break away, or catch an opponent
PASSING THE COMPETITION
Any race where runners are no longer running in lanes, one full stride of space must allow before a runner may cut in front of another runner when passing. If not, the passing runner could be disqualified. If a runner senses another runner is going to cut in to quick, YELL at that runner. If they still cut in, avoid getting tripped at all costs.
When passing another runner, be aggressive and attack.
When a runner eases up beside another runner that runner will try to speed up. Surprise the runner with a burst of speed. It will usually break their spirit. A runner has to be mentally and physically tougher than their competition.
Where passing a runner is also as important as how one passes.
There are no hard and fast rules, but merely strong suggestions. Generally it is best to pass just before or just after a curve, but sometimes one has to move into position on a curve or that runner will run the risk of being boxed in by the other competitors.
If another runner attempts to pass on a curve speed up and hold them off. Remember, that runner will have to run about three (3) meters further in the second lane. The following chart will give you an idea of how far a runner is from the inside lane and how much further they have to run for each distance.
200m 400m 800m 1500m
1 foot out 3’ 6’ 13’ 23’
2 feet out 6’ 13’ 25’ 44’
3 feet out 9’ 19’ 28’ 65’
Cutting at The Pole
In many relay races one of the relay runners is allowed to cut to the inside of the track when they have reached a point on the backside of the track and a stride advantage on the competition. This is called “Cutting at the Pole”.
When cutting at the pole do so in the following manner:
- Gradually move to the inside lane by using all of the back straight away (110 meters), (see diagram below.
- Be sure there is one full stride on any runner before cutting in front of them
- Break at the pole
The Sprint Relay Exchange
The diagram shows three lanes of the track and the exchange zone areas. The feet of three different runners are shown to illustrate the different positions outgoing runners might use for the relay exchange.
These are a starting guide as different coaches have different beliefs as to how much acceleration spacing is necessary for each of the relay runners. As a guideline: 15 heel to toe steps for Women / 20 heel to toe steps for Men.
Sprint Exchange
*The outgoing runner, “Zone C”, is as far back in the acceleration zone as legally possible. The coach should help determine where to position the outgoing runner in each relay event.
From wherever the outgoing runner is going to stand to begin the acceleration process (left foot in this diagram), the outgoing runner must step off the “Start Mark” and “Go Mark”.
The ”Go Mark” is the area place on the track that when the incoming runner enters the area the outgoing runner will explode off the “Start Mark” in order to receive the baton at full speed. Start by using 15 steps, one foot step at a time (# of steps may vary) from the “International / Olympic Mark”, toward the exchange zone and ”Go Mark”.
The ”Go Mark” will vary according to the length of the incoming runner’s leg for the relay and that runner’s speed. Many coaches have used many different ideas for how to mark the “Go Mark” for starting the acceleration process or take-off. Each coach has to make this decision and sell it so all of his/her team feels comfortable and confident with the mark. As a beginning guide try these: 15 steps/women and 20 steps/men from the “International / Olympic Mark” toward the exchange zone for a 100 meter exchange and 9 steps/women and 12 steps/men for a 200 meter exchange. This article will present a different view that uses a space for the mark as opposed to a point.
Things to Consider
Why a 4 step “Go Mark”?
- Allows for a better visual
- Lessens any question of when to “go”
What if the track is wet and tape does not stick?
- Some coaches use flat rubber objects for the “Go Mark”
- Flat plastic or rubber strip can be used
- 2/4 half balls can be used the mark the area
- placing several layers of tape applied to each other also works well
Which hand is best for giving and receiving the baton?
- This should be determined by the runner as well as the coach.
- The safest exchange is to receive and give with the same hand. The idea is that each of the curve runners in the 4×100 are running the line when receiving and giving, thus shortening the distance on the curve.
- Some runners do not feel comfortable receiving, running with and or giving the baton in the left hand, or the same with the right hand. With that in mind the coach needs to make choices in personnel and order of runners.
- It is okay for all or any of the relay legs to take with left and shift the baton to the right hand or, right to left.
- If practiced and practiced the switch from receiving with the left and moving the baton to the right hand can be smooth and safe.
Outgoing Runner:
- The outgoing runner should begin shifting his/her weight toward the direction of the Finish-line as the incoming runner nears the “Go Mark” This is a great aid in getting the desired acceleration speed needed in order to match that of the incoming runner at the point of the exchange.
- Leave half of the lane open for the incoming runner.
- Extend the receiving arm and hand up and out into the lane, and rotate the thumb of the receiving hand slightly up to open the palm to the sky. This makes a better target for the incoming runner.
- Match the speed of the incoming runner.
Incoming Runner:
- Do not slow at any point before the exchange. Think if it as a race to the end of the exchange zone and the incoming runner needs to win the race. If the incoming runner runs completely through the zone at the speed they come into the zone there will be no let up.
- Make sure the baton is placed correctly and in the receiving hand of the outgoing runner.
THE OPEN HAND-OFF (The Visual Pass)
An Open Hand-off is generally the pass of choice for exchanges in the “Common Exchange Zone” and for races with legs of 400 meters and up. By rule an outgoing runner must start and stand completely in side of the “Common Exchange Zone”.
The open hand-off passes the baton with the right hand and receives the baton with the left hand. Some coaches prefer the outgoing runner take the baton with the right hand so there is no changing the baton from the left to the right hand.
By receiving the baton in the left hand the outgoing runner can guard the baton by keeping other runners in the zone behind him/her and gives space for the incoming runner during the hand-off.
The there are 4 key parts that allows for the open hand-off to gain ground on the competition:
- The outgoing runner begins his/her run prior to the incoming runner over-running the exchange. Through repeated practice, the outgoing runner will be able to adjust to when to take-off.
- The outgoing runner should turn and take 3 quick steps looking to see if there is anyone in the way that could cause a problem with the exchange, then match the speed of the incoming runner.
- The outgoing runner is responsible for “Taking” the baton from the incoming runner. The outgoing runner is fresh and can focus upon the location of the baton.
- The outgoing runner protects the baton for the first part of his or her leg until they are clear of any possible contact with any other outgoing runner that might cause the baton to be dropped.
The diagram above shows a set-up were the outgoing runner is receiving the baton from an incoming runner that is running a short leg of a medley relay. This allows for the shorter leg to run a bit farther and outgoing runner a bit less by getting the baton later in the zone. The few extra meters saved might make a difference at the finish line.
What if the baton is dropped?
If the baton is dropped by the incoming runner before entering the exchange zone: Only the incoming runner can retrieve the baton.
If the baton is dropped by either the incoming runner or the outgoing runner while in the exchange zone: Either can retrieve the baton. If it is the incoming runner he/she must hand the baton forward, not toss it forward in any manner. If it is retrieved by the outgoing runner, pick it up and get going!!
If the baton is dropped by the outgoing runner after leaving the exchange zone: Only the outgoing runner may retrieve the baton.
Iowa City High’s Sprint Relays Techniques
Iowa City High School has been blessed with great sprinters, especially from the 1990’s to the present time.
The information attached helped City High to:
All-time Iowa best times:
- 4 x 100 Relay (:41.33 FAT)
- 4 x 200 Relay (1:26.38 HT)
Major Meet Titles:
DRAKE RELAYS
- 4 x 100 – 1994, 95, 96, 97
- 4 x 200 – 1995, 96, 97, 2000, 01, 02
STATE TITLES
- 4 x 100 — 1996, 97, 2000, 01, 05
- 4 x 200 — 1991, 94, 95, 96, 97, 2000, 01, 02, 05
ADDIAS NATIONAL MEET
- 2nd 4 x 100 1996 :41.33 (All time Iowa Record)
- 3rd 4 x 100 2001 :41.96
Contact John Raffensperger with questions at: jsraff@avalon.net
GENERAL PHILOSOPHY
Our philosophy is that we can beat most teams in the 4 x 100 by utilizing superior exchanges that have been honed to a fine edge. This includes opponents with superior foot speed. In the 4 x 200 the exchanges will also make a difference against teams of equal or slightly superior speed.
GETTING YOUR STEPS
Once in good condition we need to get our steps down for the exchange. In the 4 x 100 the method is to count 20 steps back from the back of the Olympic exchange and mark that distance.
(The steps listed here are guidelines)
We have used as many as 24 steps with some individuals. The steps are toe to heel steps. You will proceed back to the end of the Olympic zone and assume the correct starting stance. (slightly crouched, feet staggered with toes pointing forward, hips parallel with the exchange zone line, head turned to view the mark) When the incoming runner hits the mark (20 steps back) the outgoing runner will take off at full speed and not look back. The incoming runner’s job is to catch the outgoing runner and give the command “stick”.
In the 4 x 200 the method is basically the same except that the steps are different. From the Olympic mark the outgoing runner will count up 10 steps and mark the distance. (Again this could vary some) This is where the outgoing runner will position himself and the Olympic mark becomes the mark to watch. The outgoing runner can also put tape here but we usually do not. When the in coming runner hits that mark, the outgoing runner takes off. From this point on the exchange process is the same.
Each team or group of runners may need to adjust their steps depending on the personnel. **It’s important to remember that once the exchange is completed to wait in the relay lane until all other teams have exchanged before leaving the lane. This is especially important for the first and third runners which exchange on the curve.
THE EXCHANGE PROCESS:
The key to the exchange is the arm and hand coordination of both runners. The incoming runner must first catch the outgoing runner. As he does so he must watch the arm action of his teammate. The “stick” command should be given when the receiving arm of the outgoing runner is moving forward.
(A common mistake is to call “stick” too soon, causing the outgoing runner to put his hand back too soon)
This gives the runner the split second needed to get his receiving arm and hand back to receive the pass. If done correctly neither man will have to over reach and break the rhythm of their arm action.
When receiving the baton the outgoing man should give his teammate a good target by getting his receiving hand up. This is accomplished by keeping the elbow straight, extending the receiving arm out and slightly bending at the waist.
If the incoming runner misses the target don’t keep the arm back but rather continue the arm action and wait for another “stick” command. the runners have the entire zone to make the exchange, don’t give up if it is not made the first time.
We spend part of, at least, 3 practice sessions per week on the sprint exchanges. If you overlook this part of your workouts you are missing the opportunity to score very valuable team points.
