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

You are here: Home / Coaching / 4x100m Relay: Whatever you Do, Don’t Take off too Soon
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April 26, 2012 by Jimson Lee Leave a Comment

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.

MVP & Racers 3rd leg hits GO mark, anchor legs already in motion
Start of Exchange zone, Bolt & Racers a stride ahead of MVP & Powell
Middle of Exchange zone, Racers have baton, MVP still reaching
End of Exchange Zone
10m after the final exchange zone

See also  Special Endurance: The 4 x 4 x 60m workout

Category iconCoaching,  Track & Field

About Jimson Lee

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.

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