marks in lane 2 should be red. I prefer to use a visual exchange for both 4200 and 4x400m relay. You can enjoy a train holiday from 3 from June 1st to August 31st, thanks to the "Petits Prix TER SUD": a series of train tickets priced at just 3, 5, 7,5, 10, 15, 20, 25 or 35 according to the distance. When can your team leave the assigned lanes? 161 0 obj <>stream 4x200 Tape or Landmark Heel toe walk 15-18 feet from starting point to trigger point Number of feet is determined by speed of in-coming runner, speed of out-going runner, meet experience with same lineup, and wind. Coach Germain has served as everything from a volunteer to a head coach in both boys and girls programs. Heres why it works. I think every coach would agree: It doesnt matter how fast your kids are. Still, I felt like we had enough depth that we could find some modest success in the sprint relays. Stand next to mark while awaiting the incoming runner and use the international as your take off mark. We havent looked back since. Understanding Exchange Zones for the 4x100m Relay. For the baton to pass safely from one runner to the next, as soon as the incoming runner passes their teammate, they continue sprinting as hard as theyre able (which will certainly be submaximal at the end of a 200-meter race) and hold the baton out in front of them like a candlestick. @Phillip, yes, in the visual exchange it is the outgoing runners responsibility, But in the blind exchange, it is the INCOMING runners responsibility.. you dont let go until they have a firm grip! 120 42 But here, even though the incoming runner doesnt execute perfectly, the outgoing runner is still sprinting hard when he takes the baton. There are multiple formats under which the race can be conducted. A 2 turn stagger isn't fair because the 3rd runner on the outer lanes would have. The outgoing runner is so nervous that the incoming runner is tired that they barely move at all. 4x100 Relay: All zones are Yellow to Yellow. The outgoing runner moves all the way to the outside, so the incoming runner has enough room inside to sprint past. 31 0 obj <>/Filter/FlateDecode/ID[]/Index[8 33]/Info 7 0 R/Length 111/Prev 664866/Root 9 0 R/Size 41/Type/XRef/W[1 3 1]>>stream After talking to him a couple of times, I knew it was time to implement the fly-by exchange in our sprint program. The 4200 is run in lanes all the way around no cutting in or lane sharing. And it wont cost them a dime. I watched those sprint relay teams every chance I got for the next two seasons, and I loved the efficiency with which the stick moved through the zone. You can have it all. Rationale: Clarifies the language of the 2019 rule change for long jump and triple jump pits and ensures pit measurements are within industry standards for safety. And while this is an almost insultingly obvious statement, along with many other coaches, Ive been guilty of running those two exchanges in very similar fashionas a blind exchange with a push pass from the incoming to the outgoing runner. In Youth 4100 meter relays, I find its easier to keep consistent with the give with the right, receive from the left even if it means changing hands. Required fields are marked *. Lets go with the latter. The 1968 USA 4x400m team used blind passes! Video 1. By posting you acknowledge that you have read and abide by our. 6) Outgoing Runner Grabs the Baton. Is it more common to use a three turn stagger? What if I told you that you dont have to choose between safety and speed? 4x200 Relay. endstream endobj 9 0 obj <> endobj 10 0 obj <> endobj 11 0 obj <>stream 5-3-3 & 4, 5-10-6 thru 11: Clarifies that in the 4x100-meter relay and 4x200-meter relay, and other relays with legs of 200 meters or less, each exchange zone will be 30 meters long. 48 0 obj <>stream You are taught properly at the start of your alethic career how to change bat. Simply run a full 4200-meter relay, then after an eight-minute rest period, do it all over again. With the help of a former colleague from Monticello, I was eventually able to get Mikes number and pick his brain. 3 options: Tape to tape Landmark to tape Landmark as trigger point count steps forward and wait 1/27/2017 5 4x200 (that should be green) and the spacing between the two lines, no matter Visit our moderation dashboard to view statistics on our moderating activity. Another benefit of being in the first lane is that if you are in front of someone the only way they can pass you is if they go around you which is usually hard if you are going at you max speed. Rationale: In the 4x100-meter relay and 4x200-meter relay, and other relays with legs of 200 meters or less, each exchange zone will be 30 meters long. In this case the outer lanes could appear to start 2/3 of the way through the first turn. Each runner runs approximately 100 meters before handing off a baton to the next runner. kDMm~L` c%o_G ]j.jFo$4})O6jYkgKOKv')t?.Og+ul$$}"[?c j,"y$nP71PxCC}!u_U~#jpz`Qp uK* When you feel the baton, grasp firmly, THEN use your arms to run. 6-3-2-b-4-a: This change provides metric measurements for tie-breaking jump-offs for vertical jumps. In a fly-by exchange, it is the outgoing runner who must chase the baton and retrieve it from the incoming runner before the exchange zone expires, says @TrackCoachTG. Mark will be an estimate and will constantly be adjusted. Provide context for this post report if relevant. Video 4. 0000038545 00000 n To do this, I send the incoming runner back about 2030 meters and instruct them to come into the zone at around 90% intensity, maintaining that intensity all the way through the exchange zone. School shows the orange (should be green) 800m start line behind the white You can follow him on Twitter @TrackCoachTG. Before running the 4 x 100 relay, make sure that you and your teammates are experienced with sprint running and have practiced the baton exchange. Also, officials were not allowing those waiting to take the baton move as athletes passed one another as they came off the turn (after the first exchange). Once you get the baton, you change hands immediately. Im glad to see this article posted today, because there is something that I have been wondering about for a long time. If you have any more tips and cues, please post your comments below. 0000101630 00000 n After all, a slow baton is a bummer, but a dropped baton or a zone violation is a death sentence. Here is the video of our 4200 run from State Finals. I know you know this. While running your focus should only be on running your hardest because the distraction of watching the other runners will limit your speed. startxref The receiver of the bat do not have to look bat to receive the bat once you start he start running. An assistant at Centennial, Mike previously had collegiate coaching stints at West Point, Penn State, and the University of Illinois before joining the high school ranks and forever changing my perspective on relay handoffs. Source: considicities.blogspot.com. H what the length of the track, should be exactly a 2 to 1 ratio to the finish A 2 turn stagger isn't fair because the 3rd runner on the outer lanes would have to cut in - wasting a good 8m or so. 2023 LetsRun.com, LLC. If theyre tired at the end of the race, so what? 0000110810 00000 n Pass with your right hand, and receive with the left. The event is a world record eligible event, but is not a standard event at most track meets, though certain leagues regularly conduct this event as part of their program. 1) if you are in the lead, it doesnt matter whether you face the inside or outisde, like the USA 4x400m WC or OG! SNCF also services this route 3 times a day. Language links are at the top of the page across from the title. Because a relay4x100 meters, 4x200 meters, 4x400 meters, or upis only as strong and successful as the least capable leg. The markings are: Blue face off dots and red circles in each end zone, two blue face off dots outside each end zone, two blue lines separating the neutral zone from the two end zones. Unfortunately, at this years finals we ran .86 seconds slower than our seasons best time to run 1:30.01 and finish tenth overall. If the track is marked for a four-turn stagger format, the runners can stay in their lanes throughout the race. 0000012201 00000 n Chris Tanck looks at the data. 7) Dont Let Go. But the same is also true of a dropped baton, and given the choice between a slow baton and one thats bouncing on the track, many coaches will opt for the safest exchange. What are best practices for data analysis these days? Like so many good ideas in coaching, the fly-by exchange is one that I stole. Ill show you a better example a little later. 0000007216 00000 n And while they are reasonably safe, if well-executed, consider this question: What is the goal of your relay exchangesto play it safe or to be fast? The 4 200 metres relay is an athletics track event in which teams comprise four runners who each complete 200 metres or half a lap on a standard 400 metre track. 9) Incoming Runner Must Attack the Zone. 40 0 obj <>stream 0000003744 00000 n Starting from the beginning of the exchange zone, have the athletes measure back five of their feet and draw a line. 4x200 Start at the international mark and step heel to toe away from the direction of the incoming runner. 0000091362 00000 n As a young coach, I wasnt a whole lot better; however, Ive been lucky to have great mentors who have taught me a lot and given me opportunities to lead. (please, no jokes here). Its early in the season, and the incoming runner is coming in a bit slower than wed like. Thank you. VISUAL AIDS--To correspond STARTING POSITION You will line-up with your back leg right in front of the tip of the small triangle. The additional language provides a recommended minimum distance for straightaways at the start of all meets. hb``e``c`` finish line is in the center of the 4x400 relay passing zone--which is also the passing zone for most other relays that involve 400 or longer legs. first touched the ground. To practice this exchange, Ive done a couple different things. Leave the password field blank to post anonymously. Wind may make you adjust or athletes may make you adjust. Thats it. 0000064920 00000 n Note: These comments, which all reference the 2020 NFHS Track and Field/Cross Country Rules Book, will be in effect for the 2021 season. Learn More{{/message}}. The markings for such a special zone should be colored red, though many tracks deviate from the standard marking colors. Exchange 1 to 2 (WHITE Triangles; 200 meter mark; in lanes), Exchange 2 to 3 (WHITE Triangles; 400 meter mark; in lanes), Exchange 3 to 4 (YELLOW Triangles; 200 meter mark; in lanes). Tickets cost 110 - 150 and the journey takes 3h 19m. right, left, right) instead of changing hands? the race on an imperial track.. But what if I told you that you dont have to choose between safety and speed? 0000009569 00000 n Just wondering what peoples thought are on this. Your email address will not be published. 0 4x200 Meter Relay: four-turn stagger with runners running in their lanes the ENTIRE RACE. In the 4x100, 4x200 & other relays with an incoming leg of 200m or less, outgoing runners may start in the International Zone, no more that 10m outside the exchange zone In all other relays and legs, outgoing runners must be within the exchange zone For exchanges not made in lanes, outgoing runners are positioned by officials: [2], A USA team of Shawn Crawford, Ramon Clay, Darvis Patton and Justin Gatlin ran 1:19.16 at the Penn Relays in Philadelphia on 26 April 2003 but the performance was annulled due to the use of performance enhancing drugs by Ramon Clay. Many teams run variations of these exchanges. IMO, it was a bad move to disallow this. I am almost embarrassed to admit that I knew none of this at the timeI just knew I needed to talk to him. Then, its their turn to sprint a full 200, finish their race, and make their teammates chase them. This Romano . Thanks for the article. We use chalk in Michigan, so for us that means drawing a box that is 5 to 7 feet from the exchange zone. Please contact the developer of this form processor to improve this message. I used my old Illinois connections to learn that the mad scientist behind Champaign Centennials unorthodox exchanges was Mike Shine. I have complained to head of US alethic department. Finally, there is NO REASON why these kids should not be allowed to shuffle their order as teams are passed or do the passing. All exchange zones for races in excess of 200 meters will remain at 20 meters. The track 3) Share the Stick. tracks will need to have these start & exchange zone markings added to their tracks for the 2022 season. Next, it doesnt allow for feelings of panic from the incoming runner. % 2023 LetsRun.com, LLC. In sprint relays such as the 4x100 meter and 4x200 meter, and other relays with legs of 200 meters or less, the outgoing runner, while waiting for the baton, must be positioned entirely inside the 30-meter exchange zone. I prefer to use a visual exchange for both 4200 and 4x400m relay. 0000109885 00000 n The technical storage or access is necessary for the legitimate purpose of storing preferences that are not requested by the subscriber or user. We review 100% of reports submitted. April is around the corner, and that means Relay season. So stupidly crazy small that we can not fit two runners in one lane. they post, and view their posts in one place. <>/Metadata 62 0 R/ViewerPreferences 63 0 R>> Many (most?) %PDF-1.4 % Click here to download the free ebook of Alberto Juantorenas detailed training workouts leading up to the 1976 Montreal Olympics, Last Updated on April 25, 2014 by Amir Rehman. While a couple of our legs did not have their best splits, the handoffs were executed as well as any we ran all season. The 4x100 meter relay handoff consists of two distinct and important zonesthe exchange zone and the acceleration zone, or often referred to as the "international zone" or "fly zone". 0000004904 00000 n In 2022, we opened the season by improving upon our previous years best and running 1:31.74, then continued to improve all season long before running our best time of 1:29.15 at our regional competition. Even in a bad exchange, I find this to be better than running blind. It would seem that would be more efficient what is the reasoning behind not doing that? But as much as Ive grown, for the first 15 years of my career, there was one nut I couldnt seem to crack: the best way to get the stick around the track in the 4200 meter relay. Who ever taught them do not know what he or she doing. hTj@y/fZITiXmS{qTlHJ}fVRXP(~fg5=gF* * hhA+MZC(8hxk0{}>\]Q!YY2 Incoming runner does not let go until baton is firm in other hand. As a high school athlete, I was clueless. Thanks - problem is that most tracks are marked very inconsistently - even erroneously in some cases, and most don't adhere to the color code for various markings, lines, triangles, etc. Fast kids running fast means a fast stick and relay time. The technical storage or access that is used exclusively for anonymous statistical purposes. 120 0 obj <> endobj A&T has a new track with 30-meter exchange zones for the 4x100 and 4x200 with Yellow and Red Triangles respectively. Athletes making up the stagger in the outside lanes, during first lap, were slamming in to people trying to get in to lane one before the turn - it seemed like running a three turn stagger and allowing the break on a straight-away (especially at that speed) is safer and would be the common practice. You need to . Does anybody know how to properly stagger a 4 x 200m relay? Not only that, but he was a silver medalist in the 1976 Olympics in the 400-meter hurdles. The latest running news, sent to your inbox weekly. Before you watch, know that we were not happy with the exchange belowafter the video, Ill explain why and offer some coaching points. 0000090985 00000 n Photos from Rich Ede. The outgoing runner cannot possibly escape them. Colin Sahlman 1:46 NAU haters go home devastated, Fair or foul: HS Coach scratches athlete from state qualifying mile race as coach didn't like effort he gave in 800, Leroy Burrell out does former Tennessee coach - cuts 30 athletes this week, ASBEL KIPROP - back at it again, misses WADA test, UW Crapped the Bed in the Penn 4 x Mile - Villanova wins as top 6 teams all run 16:14, Nick Ponzio - Italian Shot Putter Forced into Retirement, Woman ran for 7 miles trying to get away from male masturbator, ended up breaking leg, he gets zero jail time - only probation, Joe Klecker Last place at Penn Relays Mile. By posting you acknowledge that you have read and abide by our. Our track is marked for a 4 turn stagger we run this at our high school Invite ALL in lanes we have the extra markings though for the stagger and exchange zones. The red chevrons are the 4X200 meter zones while blue indicates the first zone for the 4X400 meter. But in a fly-by exchange, the incoming runner overtakes the outgoing runner and finishes through the end of the zone; it is the outgoing runner who must chase the baton and retrieve it from the incoming runner before the exchange zone expires. is not metric or imperial but somewhere in between. Outgoing runner must judge the speed AND fatigue of the incoming runner. The exchange zone is a 20 meter segmentdesignated through large painted triangleswhere the exchange will occur and the baton must switch hands. What is the point of this? Perhaps the USATF can print this article and use it for their next relay camp. Squigglies are optional. 0000016728 00000 n Even though the server responded OK, it is possible the submission was not processed. 5-11-1:A relay team shall pass their baton in accordance with the rules. Let me tell you that when I was in elementary school, we were all taught how to change bat the right way and we never make mistakes changing bat through high school. Scary! The technical storage or access that is used exclusively for statistical purposes. A slow stick destroys relay times. Bada-bing, bada-boom, youve got yourself a go-mark. Instead, his exploration of other factors led to a program of drills that he also uses to train speed in high-performance athletes. Scary! But if youre working your handoffs in as part of an already difficult workout, you cant really do very many reps in total, no matter the amount of rest. Swimming and Diving Rules Changes - 2023-24, Discussions on Officiating Concerns Continue at Second NFHS Consortium, Track and Field & Cross Country Rules Changes. Do not slow down or even relax until the baton is passed. In 2021, we took a varsity team that ran an abysmal 1:37.25 in their first attempt (with a blind exchange) to a season-best time of 1:31.77 and a 15th place finish at the state meet. We were sorry before we started doing this.. The red chevrons are the 4X200 meter zones while blue indicates the first zone for the 4X400 meter. NOTE: Due to the cancellation of spring sports last year because of the Coronavirus, the 2020 NFHS Track and Field Rules will be used for the 2021 season. The latter is messier but allows for head to head racing over the last two legs. The incoming runner is running well but is so nervous about not being able to catch their teammate, they shout go slow!. If you are not correctly taught at the start of your career, you will continue to make the mistake as the US men relay team has been doing. If you have a question or concern, email us at [email protected] or call us at our toll-free phone number: View our Terms Of Service for a complete description of our forum policies. Never really paid attention to the exchange zone set-up of the 4x200 that much, but noticed today that with a two turn stagger hand-offs seem a mess. m)@G z 9Ut_tk%-t1Mvl2;[LlgMdgwkyiw6s.2c~o7JQ9l9{ZSIu>]ekTD5m1sP8xGGw He lets off the gas as the exchange gets nearer. The record was set by a Jamaican team consisting of Nickel Ashmeade, Warren Weir, Jermaine Brown and Yohan Blake in a time of 1:18.63. This weeks Friday Five with Jenna Bam discusses these topics and more. a=cC#V{+ You can adjust, if need be, but this is a good starting point for your experimentation. <>/ExtGState<>/XObject<>/ProcSet[/PDF/Text/ImageB/ImageC/ImageI] >>/Annots[ 17 0 R] /MediaBox[ 0 0 612 792] /Contents 4 0 R/Group<>/Tabs/S/StructParents 0>> It seems to me, it would make more sense to face the outside, especially if you have the lead in a close race. endstream endobj 15 0 obj <> endobj 16 0 obj <> endobj 17 0 obj <>stream Our first and second runners from the start of the exchange zone. Part of the series: How to Train for the 4x100 m Relay. 0000004298 00000 n 3) As long as youre consistent with ALL your athletes, if you do choose to face to the outside, thats okay. After that exchange, the runner would break into lane one and make a third exchange in lane one of the second standard 4 100m relay zone. I'm pretty sure a 3 turn stagger using the full fly zone is standard for 4x2 and sprint medley. Ive had some decent success teaching kids how to hurdle, developed a race plan for the 300-meter hurdles, and evolved in my sprint training, becoming heavily influenced by Tony Hollers Feed the Cats philosophy for everything from the 60 to the 400. 0000037975 00000 n Also, what are the drawbacks to holding the baton like a pencil? Note: https://www.youtube.com/watch?v=0xbs-aWxyLk, IFAC 2022: The Return of In-Person Conferences (with Virtual option), Here is our 400m Discussion Recording over 2 Hours Long, The Best Free Coaching Book post Beijing 2022 Olympics, The Ultimate 400m Track Webinar for Coaches & Athletes, NACAC Athletics Coaching Science Series 2022, Top Six 400m Predictor Workouts (Number 4 is my Favourite), Why Karsten Warholms 45.94 400mH WR is my Highlight of 2021, Sprinting: 10 Research Articles for Effective Sprint Training [Part 23]. Gerard Mach on Sprints and Hurdles in Track and Field, Repeated Sprint Training in Hypoxia Improves Speed Endurance, Jim Hiserman - Developing 800m Runners: Identifying, Categorizing and Developing 400m-800m Type Athletes, Jim Hiserman - Developing Distance Runners Volume 2: A Systematic Approach to Developing Individual Success within a Dynamic Team Culture, Tony Holler's "Feed the Cats" Complete Sprint Training Program, Bud Winter & Arthur Lydiard MP3 [Download only]. ALWAYS FINISH THE RACE. I watched the sprint relay teams from Champaign Centennial destroy the field using a goofy handoff where the incoming runner actually ran past the outgoing runner. (This is opposite of a 4x100m 2nd exchange where you only get one chance to pass the baton, with the incoming on the outside, he has to run further), 2) Change Hands Immediately. April is around the corner, and that means Relay season. Rationale: This change promotes a more organized and efficient warm-up period. Should be a 3 turn stagger, which allows for the field to thin out a bit before any more exchanges occur. SHOUT the command, keep running, and wait for the outgoing runners arm to extend, then reach and place the baton in the open hand. But it wouldnt come easily: The last time we had a sprint relay team qualify for the state meet was in 2014. hSQk0+>,m(8m6C='N}$8 %pWtkN.C}p;psFC298l\ ,%v U*1n,5E1QFlYh\pEwZ0\x4A?7ul|m@knM6\.!. 0000008056 00000 n However, if in the judgment of the ref-during the 4x200-meter relay, the first RULING: In (a), measure from the spot eree, the comment was directed toward exchange zone utilized by Team A is 30 where the furthermost tip of the javelin someone, such action would be ruled meters as the runners are all in lanes. This forces the outgoing runner to practice chasing. 2 0 obj 0000003291 00000 n To correct the issues seen in the video, Ive hammered home two points for the incoming runner. {5&*7H#O^:41'f,}F24zO+>HWok} ?Y|#bF!G[XgA_37_4B={!+cr,mJ.$^R$gn+q. hbbd```b``:"@$DJUA{%XVfIk0efI~0H22= "> {2d"MbL@T? }O 4x200 Relay: 1st Exchange Zone is Red to Red 2nd Exchange Zone is Red to Red Rationale: This rule change will not eliminate courses that may be used for smaller meets with limited numbers of participants. ! 0000037689 00000 n Have you tried alternating baton hands for the changes (ie. Simply cut the outgoing runners go-mark a little shorter than in the 4100, I thought, and the stick should get around the track safely. xZ{|T9%;nL dX v). A week or so ago, as I was in the process of writing this, a freshman on our relay team asked me, Coach, how come we do the exchanges this way and not like other schools? It was something I had taken for granted, since all the other guys on our team had been around since last season. That may lead to tightness, but its better than having it knocked out of your hand which Ive seen from experience. %%EOF line (the thick white line)--which it obviously is not.. Claremont's new track uses arrows for the reverse direction and a straight The technical storage or access is required to create user profiles to send advertising, or to track the user on a website or across several websites for similar marketing purposes. This is Rio Mesa High School where they just plain did it wrong. <> Exchange zone - 20 metes (22 yards) the baton must be exchanged within this zone. After seeing our first attempt in the 4200 fall victim to the relay-killing issues I mentioned earlier, I knew we couldnt afford to have poor handoffs and sniff success. Provide context for this post report if relevant. Indoors, the event is popular because each leg is one lap of a standard 200m indoor track. How is the acceleration zone for the 4x200 marked on the track?