Coach ,

Relay races can play a major role in the outcome of a track meet.

The concept is very simple: Get four runners, pass a baton around and the first team to the finish line wins.

No big deal right. The team with the four fastest runners always wins.

On the biggest stage, we saw what could go wrong this week.

Not only are relays the most exciting events in track and field, they can be the most rewarding for the team and the individuals on those teams. Passing the baton around is a matter of trust and teamwork. 

Here is a look at the drive phase of the sprint relays by Tony Holler of Feed the Cats

explaining the importance of acceleration out of the exchange zone. (Click on image for video).

Drive Phase

Passing and receiving the baton is extremely crucial in the sprint relays. The difference between a gold and silver medal is often in a good or bad handoff, a runner having to slow down for the exchange or getting run down by the incoming runner.

This problem can be solved by practicing blind or visual exchanges then filming them at practice and meets to use as a teaching tool that could lead your team to a sprint relay championship and ultimately a team state title.

Brian Fitzgerald and JT Ayers are two of the finest sprint coaches in California. You’ll remember Coach Fitzgerald coaching Marion Jones in her days as a prep. In the next video, these two coaches break down the acceleration curve principle to ensure that we solve the issues of the baton slowing through the exchange zone. 

Link: Acceleration Curve

The decision of where to place each runner on the track both in order and in their set up is widely debated. In the next clip Coach Fitzgerald demonstrates the proper set up and reasoning for the 3rd leg position. There are three main reasons for this setup.

1. Accelerate on a straight line 

2. Not being turned away from the track and disoriented 

3. All runners line up the same way no matter what zone they’re in 

Link: 3rd Leg Takeoff

Use these two concepts as a starting point for any relay coach or program. For more non-negotiable rules, techniques, and set ups check out this discussion on all things 4x100.

Keep perfecting your craft,  

The T&F Coaches Clinic Community of Coaches Helping Coaches

Other Great Resources for Coaching Relays

How to Coach Relays with Remon Smith (2023 Milesplit Coach of the Year)

Championship Relays - Ruqayya Gibson (University of Alabama)

4x100 Relay - Dana Boone (University of Central Florida)

4x400m Relay Bennie Brazell (LSU)