Teaching and Coaching the Relays

(Information starting on page 240 of the online text and on page 123 of USA Track and Field Coaching
Manual)
The objective of a relay is to get the baton around the track as quickly as possible. The speed of
the baton is crucial as it goes through the exchange zones (20 meters in length), therefore,
efficient hand offs are a must.
BLIND EXCHANGES: exchanges that occur with a verbal command rather than a visual. Typically used in
4x100 meter and 4x200 meter relays. The idea is to keep the baton in the middle of lane at all times to
protect itI.e. in 4x100 1
st
leg starts with baton in right hand, 2
nd
leg receives in left, 3
rd
in right, 4
th
in left
hand.
VISUAL EXCHANGES: exchanges that occur by the outgoing and incoming runner making visual contact
with each other. Typically used in the 4x400 meter relay, as well as, any relay where the interval
distance is over 400 meters in length.

Types of Blind Exchanges
Palm down/upsweep: popular type of exchange, oldest method. Outgoing runner accelerating on
command extends hand palm down and arm back at a diagonal with hand in a V shape.
Advantages include: easy for beginners, fairly safe pass, may be able to maintain baton speed thru zones
if sprint posture is maintained.
Disadvantage include: If missed, hard to retry; in/out going runner close during the exchange; incoming
runner must place the baton deep into palm of hand, baton may have to be adjusted once in hand.


Palm up/down sweep: outgoing runner accelerates to predetermined spot in zone and listens for verbal
command. Arm is extended back palm up and hand back with fingers slightly spread, thumb toward
torso. Incoming runner extends baton in downward sweep action.
Advantages include: hand is higher and further from body than the upsweep pass, which creates a
greater distance between incoming/outgoing runners; better view of target; less drag time (running
with arm back) typically completed in less strides; hand to hand transfer usually faster than upsweep.
Disadvantages include: timing must be on, relay personnel needs lots of practice; incoming runner
must avoid windmill and not allowing stick to freeze; must make a good target and not let the arm
get lazy or put the hand back too soon or running rhythm will be off; must teach athlete to not squeeze
the bicep to the body to disrupt running technique.









Push-Press/open palm: Outgoing runner brushes thumb at side of body and palm is out from body, arm
extends, and palm open with thumb down. Arm isnt straight back instead at a slight angle. This allows
for a big target and allows for baton to stay in middle of lane. Athlete can pump arm again if missed.







Advantages include: can maintain normal sprint technique, level of handoff allows for a good visual of
hand, can double pump if needed, easy to steer and place in hand.
Disadvantages include: must provide a lot of practice/drills for relay personnel, can become
overconfident and careless.

Visual Exchanges
In the visual exchange the outgoing runners responsibility is to judge the speed and position of the
incoming runner. The outgoing runner takes the baton in their left hand with palm open thumb pointing
up. The outgoing runner faces the inside of the track. The runner can either continue facing the runner
as they accelerate to receive the baton or can make visual contact take 2-4 strides and then turn to take
baton.

















Outgoing runner
stands here and
goes when runner
hits go mark.
Starting position with baton for 1
st
leg.



Outgoing runners stance (an example)
The outgoing runner will start their acceleration when the
incoming runner hits the go mark. This mark is established
through practice and is dependent on the incoming runners
speed and the outgoing runners acceleration. Typically for a
beginner walk 15 heel/toes from the acceleration zone (small
triangle) back and put a piece of tape down. When the incoming
runner gets to this mark, the outgoing runner will take off.










Go mark
is about
here
Selection for 4x100 relay legs
1
st
Leg: good starter, experienced; good acceleration; must be able to run curve; need coordination,
stride frequency rhythm (100h/100h have this); must ONLY give baton.
2
nd
Leg: no curve; must receive and pass; fast runner, some coaches will choose fastest sprinter here;
will get baton early and pass late; runner needs excellent speed and speed endurance (400m runner and
long jumper are both good choices for both 2
nd
and 4
th
legs).
3
rd
Leg: Complete curve runner; ability to lean and balance; experienced runner so adjustments can be
made; someone who is fast, but doesnt start well might work well here.
4
th
Leg: fastest or second fastest runner, competitive; ONLY needs to receive well.

Selection for 4 x400 relay legs
1
st
Leg: get team out in front; must be aggressive, yet composed; must be strong and have a good sense
of pace because they stay in their lane the entire 400 meters; may be 2
nd
fastest runner on the team.
2
nd
Leg: keep team in race; strong to withstand jostling and bumping at breakpoint (at 100 meter point);
able to run in traffic.
3
rd
Leg: put team in position to win, must run well from behind or in front (confident); set up anchor to
win; often 2
nd
best possible anchor on the team.
4
th
Leg: must be comfortable running behind or in front; often the strongest or fastest; horse.

Coaches have different philosophies for the selection of runners on a relay. This is only a guide.
Please always look at your athletes and their personalities, the objective of the race, etc. For
example: I had a coach tell me one time that they liked to have their fastest sprinter earlier in a
race to get the position established and put a great competitor lastmay not be the fastest, but
will give it everything to winjust a thought.