Coach ,

As the head coach of the USA Women's Track and Field Relay teams, Mechelle Lewis Freeman demonstrates remarkable leadership and a profound understanding of team dynamics and athletic potential, especially regarding relay race coaching strategies.

She raced in the 4x100-meter relay during the 2008 Beijing Games, and under her guidance, the U.S. women's relay teams won two Olympic gold medals at the 2024 Paris Games. 

She has shared some of the best strategies for success in relay races in several different clinics. We have pulled some of her most pertinent tips and shared them with you below. 

Structure of the 4x100 Relay

Structure of the 4x100 Relay

In her ‘Mechelle Freeman - Championship Relay Strategies’ clinic, Coach Freeman breaks down the different components of the 4x100 relay into distinct segments based on length. 

She explains that the first portion of coming out of the blocks is where the runner needs to focus on creating and sustaining max velocity as quickly as possible around the first time, making for an 80-meter run in total before they’re hitting the second zone. 

Then there’s a 30-meter zone behind that ends with the second leg, which starts on the back stretch. The runner will then have a straightaway running opportunity for 130 meters. 

The third leg requires another crucial turn, which is about 70 meters, and is therefore the shortest leg. This ends with the fourth and final leg, which Coach Freeman calculates at 120 meters. 

The vital aspect here is understanding that, according to Coach Freeman, each leg of a 4x100 relay isn’t exactly 100 meters. 

Baton Speed in Exchange Zone

It’s a coach’s job to make sure runners are minimizing differences in individual velocities as much as possible so that baton exchange can take place. 

For example, if the exchange occurs at around 85 meters, the exchange is going to have a much more likely chance of error. 

If the baton exchange is made right at or right before 100 meters, the first runner will be at around 95% of their max velocity while the second runner has had time to accelerate up to about 85%, which ensures a smoother and faster exchange. 

3 Main Components to Succeed

In her ‘Expert Strategies for Speed and Precision during Relays - Mechelle Freeman’ clinic, Coach Freeman conveys three main components to succeed in the passing portion of a relay race:

The reading of the takeoff marks

Runners typically leave much earlier than they should because they’re not familiar with where on the track they should be. Therefore, a coach needs to get every runner reading marks the same way.

Exceptional and consistent acceleration from both incoming and outcoming runners 

Athletes who do not understand the basic concept of acceleration (along with when to accelerate) will be at a distinct disadvantage. 

Sound passing mechanics

Any relay race can crumble if there aren’t sound and consistent passing mechanics. The only way to get this right is through constant repetition. 

Executing the Pass

Coach Freeman conveys that runners must understand they have about two meters to work with on a push pass. 

In addition, athletes must be crystal clear on when to say “stick,” and what response that requires from the runner who’s receiving the baton. 

What’s more, Coach Freeman says the exchange should occur at shoulder height so the receiving runner is flexible. They should also be leading with the elbow, going joint to joint (shoulder joint to the elbow joint to the wrist joint) in their movement. 

Never get out coached,

Community of Coaches Helping Coaches