• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar

Click here to download the  free ebook of Alberto Juantorena’s  detailed training workouts leading up to the 1976 Montreal Olympics

SpeedEndurance.com

Success in Track & Field ... and Life

  • Home
    • About
    • Contact
  • Track & Field
    • 400 meters
    • 800m & Mile
    • 1/2 & Full Marathons
    • Long & Triple Jump
    • Hurdles
  • Training
    • Weight Training
    • Abs & Core
    • Injury Prevention
    • Shoes & Spikes
    • Masters
  • Coaching
    • Freelap Friday Five
    • Interviews
    • Sports Nutrition
    • Sport Psychology
  • Archives
  • Shop
    • My account
    • Checkout
    • Basket

The Perfect 4x100m Relay?

You are here: Home / Track & Field / The Perfect 4x100m Relay?
14
SHARES
FacebookTwitter

August 14, 2017 by Jimson Lee Leave a Comment

First, congrats on the GBR team for winning the 4x100m relay ay the 2017 World Championships.

Choosing your relay squad can be more complicated that doing your taxes.

It’s no longer “top 4 at Trials”.

It’s no longer “4 fastest guys on paper”.

There’s a lot of teamwork, chemistry, hand work, and so on. It’s an art and science.. and a bit of luck too.

If you look at the 2017 team, they didn’t use a lot of other faster guys (on paper).  Like Reece Prescod, who won the Trials AND was a finalist at the Championships!

And more importantly, they used the same lineup as the morning heats.  I personally hate changes, but if you must change, change the 1st or 4th runner, because it’s one less exchange to worry about (though that strategy didn’t go over well in 2012).

So, How do you predict a perfect 4×100 meter relay time?

My calculations uses the best 4 times of each athlete from their season best (not personal best), subtract 1 second due to acceleration out of the blocks for the 2nd, 3rd, 4th leg, and add 0.1 sec for each of the 3 exchanges.

Add the 4 season best open 100 meter times, and subtract 2.7 seconds.

That’s the lead-off leg, 3 x 100m fly times, and 3 perfect exchanges.

On a side note, I have always advocated the difference between a running start and a crouch or block start is 1 full second. One second has always been my magic number to account for acceleration out of the blocks.  (click the link to my 2009 article on Valery Borzov) though some coaches argue it’s really 1.09 – 1.12 seconds.  But this is just theory :)

READ  PODCAST - Jared Deacon 400 meter Training Interview

Push Pass or Upsweep?

Personally, I don’t care what relay passing technique you use, whether it’s the Push Pass or Upsweep pass.  As long as both runners (incoming and outgoing) are near full speed, and you can maximize the free distance with outstretched arms, then either one will work.  France is known for keeping the Upsweep pass, despite the rest of the world using the Push Pass.

>> SEE ALSO: Complete Guide to 4x100m Relay Statistics

  • Bio
  • Twitter
  • Facebook
  • LinkedIn
  • YouTube
  • Latest Posts
Jimson Lee

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.
Jimson Lee

@speedendurance

Jimson Lee
Jimson Lee
Jimson Lee

Jimson Lee

Jimson Lee

Latest posts by Jimson Lee (see all)

  • Jana Pittman – 400mH World Champion, Bobsleigh, and now Doctor - December 8, 2020
  • Autogenic/Parasympathetic Breathing Techniques for Recovery & Regeneration – Episode 3 - May 22, 2020
  • PART 2: Viewing the Bio-Motor Abilities of 400m Hurdlers Relative to 800m Runners - May 13, 2020
Jimson Lee

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.

Reader Interactions

Leave a Reply Cancel reply

Primary Sidebar

Follow Us

  • E-mail
  • Facebook
  • LinkedIn
  • RSS
  • Twitter
  • YouTube

Shop Our Store

  • Bud Winter (9)
  • Championship Productions (6)
  • Clyde Hart (2)
  • Derek Hansen (1)
  • Electrical Muscle Stimulation (2)
  • Jim Hiserman (5)
  • Jimson Lee (3)
  • Uncategorised (0)

Articles by Category

Products

  • SpeedEndurance Products Jim Hiserman - Developing Distance Runners Volume 2: A Systematic Approach to Developing Individual Success within a Dynamic Team Culture $34.95 $29.95
  • Feed-the-Cats-Clinic-3-Pack-701 'Feed the Cats' Clinic 3-Pack $64.99
  • Tony Holler's Feed the Cats": A Complete Sprint Training Program Tony Holler's "Feed the Cats" Complete Sprint Training Program $49.99
  • Bud Winter and Speed City presents Arthur Lydiard 509x716 Bud Winter & Arthur Lydiard MP3 [Download only] $9.99
  • Globus SprintCoach LE Electrical Muscle Stimulation Globus Electrical Muscle Stimulation SprintCoach SPORT $849.00
  • Globus SprintCoach LE Electrical Muscle Stimulation Globus Electrical Muscle Stimulation SprintCoach SPORT Limited Edition (LE) $949.00

RECENT POSTS

  • Jana Pittman – 400mH World Champion, Bobsleigh, and now Doctor
  • Autogenic/Parasympathetic Breathing Techniques for Recovery & Regeneration – Episode 3
  • PART 2: Viewing the Bio-Motor Abilities of 400m Hurdlers Relative to 800m Runners
  • Remembering Mike Agostini (1935 – 2016)
  • Remembering CharlieFrancis Forum (10 Years later)
  • Microstretching vs PNF vs ELDOA: Live Zoom Chat (Episode 2)
  • Viewing the Bio-Motor Abilities of 400m Hurdlers Relative to 800m Runners (Part 1)
  • A Systematic Approach To Developing Individual Success Within A Dynamic Team Culture
  • How to do Repeat 100m Strides with No Marks or Measurements
  • Testing for Speed, Power, Strength, & Endurance [VIDEO]

Copyright © 2021. SpeedEndurance.com is owned and operated by Aryta Ltd. Privacy Policy