4x100m Relay: Whatever you Do, Don't Take off too Soon

This is part 2 of a 3 part series. Part 1 talked about relay zones and how to time them for improvement.

The recent 4×100 relay at the 2012 UTech Track & Field Classic against Racers and MVP demonstrated some important “lessons” in executing fundamentals with relay passes in the exchange zone.

Don’t Take off too Soon!

One of the biggest mistakes for the outgoing runner is “don’t take off too soon”.

But when the incoming runner hits the GO mark, you have to go. No holding back.

Let’s take a look at a recent example.

Here is the UTech Track & Field Classic Men’s 4x100m relay video on YouTube

I made some screen shots to get a better idea of the critical zones.

4x100m Relay 1 — MVP & Racers 3rd leg hits GO mark, anchor legs already in motion

4x100m Relay 2 — Start of Exchange zone, Bolt & Racers a stride ahead of MVP & Powell

4x100m Relay 3 — Middle of Exchange zone, Racers have baton, MVP still reaching

4x100m Relay 5 — 10m after the final exchange zone

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Jimson Lee

Coach & Founder at SpeedEndurance.com

I am a Masters Athlete and Coach currently based in London UK. My other projects include the Bud Winter Foundation, writer for the IAAF New Studies in Athletics Journal (NSA) and a member of the Track & Field Writers of America.