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The post on the CIS indoor 4×200 meter relay showed some interesting analysis on how to properly exchange batons for a relay. April is around the corner, and that means Relay season. Penn, Drake, Texas… you name it!
I prefer to use a visual exchange for both 4×200 and 4x400m relay. The 1968 USA 4x400m team used blind passes! Scary!
In Youth 4×100 meter relays, I find it’s easier to keep consistent with the “give with the right, receive from the left” even if it means changing hands. I rarely see the baton fumble once they have the stick in hand. Their biggest problem is the incoming runner always runs into the outgoing runner, who is usually standing still.
I’ll focus on tips and cues for the 4x200m and 4x400m visual exchange but some of the concepts apply to the 4x100m as well.
Perhaps the USATF can print this article and use it for their next relay camp. And it won’t cost them a dime.
Visual Exchange Relay Tips
1) Pass with Right, Receive with Left. Pass with your right hand, and receive with the left. Incoming runner gets the inside part of the lane, outgoing runner gets the outside. (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. Once you get the baton, you change hands immediately. You’ll notice Carl Lewis do this when anchoring a 4x100m relay when it doesn’t matter. I guess Carl is more comfortable using his right hand. (please, no jokes here)
3) Share the Stick. Incoming runner gets the lower half, the outgoing runner gets the upper half.
4) YELL first, THEN reach. Do not give the verbal command of “STICK” or “UP” and reach at the same instant. SHOUT the command, keep running, and wait for the outgoing runner’s arm to extend, then reach and place the baton in the open hand.
5) Hold the Stick High at face level (see photo)
6) Outgoing Runner Grabs the Baton. When you feel the baton, grasp firmly, THEN use your arms to run. You can see in slow-mo replays how Tyson Gay didn’t have a firm grasp on the baton and his arm started to move forward before the stick was secure.
7) Don’t Let Go. Yet. Incoming runner does not let go until baton is firm in other hand.
8) Face the inside. For the 2nd and 3rd exchanges, when lining up on the track, ALWAYS face inside the track.
9) Incoming Runner Must “Attack the Zone”. Do not slow down or even relax until the baton is passed. Keep good running form.
10) Stay in your Lane. After the exchange, stay in your lane. Do not jump out to the left or right as there are runners behind you. Always look back before leaving the track preferably to the infield.
11) Hammer time. I prefer to grasp the baton firmly like a hammer. That may lead to tightness, but it’s better than having it knocked out of your hand which I’ve seen from experience. Some runners, like Michael Johnson or Jeremy Wariner holds the baton like a pencil which I’m not a fan of (see photo)
12) You be the Judge. Don’t take off too soon or too fast. Outgoing runner must judge the speed AND fatigue of the incoming runner. 75% speed is safe enough.
If you have any more tips and cues, please post your comments below.
Jimson Lee
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I’m glad to see this article posted today, because there is something that I have been wondering about for a long time. On a 4×400 exchange, you say say the outgoing runner should always face the inside of the track. I know this is what is commonly done, and how it is usually taught. What is the rationale for this? It seems to me, it would make more sense to face the outside, especially if you have the lead in a close race. That way to can see where the other teams are at, rather than having your back turned to what is happening. You see the inside runner getting beaten to the corner by an outside runner quite often because of this, I think. Also, the outgoing runner would also receive the baton in their right hand, which would be more comfortable for most people, and you wouldn’t have to switch hands. Just wondering what people’s thought are on this.
The outgoing runner should always face the inside of the track because it is a quick turn also hypothetically you might be in the lane closes to the inner side of the track, the person you are passing your baton to is closer than the person in the last lane. 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. While running your focus should only be on running your hardest because the distraction of watching the other runners will limit your speed.
@Scott – Good questions!
1) if you are in the lead, it doesn’t matter whether you face the inside or outisde, like the USA 4x400m WC or OG!
2) the idea of facing inside is to to cut for the pole position once you get the baton.
3) As long as you’re consistent with ALL your athletes, if you do choose to face to the outside, that’s okay.
We always say it is the outgoing runners responsibility to get the baton not the other way around due to the fatiugue of the imcoming runner.
@Phillip, yes, in the visual exchange it is the outgoing runner’s responsibility, But in the blind exchange, it is the INCOMING runner’s responsibility.. you don’t let go until they have a firm grip!
I see that one of the tips is to hold the baton high, at face level. What is the point of this? It seems unnatural and would likely slow both runners down. Also, what are the drawbacks to holding the baton like a pencil?