Coach ,

Do you ever wonder when you’re watching a global championship or even your local meet why the four fastest individuals don’t always win the 4x100 meter relay? This has plagued coaches at every level of track and field for decades because there isn’t much out there regarding the 4x100 Relay. The vast majority of teams just do what they see everyone else doing.

At the 2022 World Championships, you’ll remember that the United States men and the Jamaican women fresh off their 100 and 200-meter dominance were poised to run away from the field. During the final something strange happened: the Canadian men and US women took home the gold medal. 

2022 World Championships Men's 4x100 Final

The 5 crucial questions that must be answered prior to any 4x100 Relay include:

1. What Are Non-Negotiable Rules 
2. How Do We Minimize Slowing Through Exchange
3. Who Runs What Leg 
4. How Do Runners Set Up 
5. How Do You Replicate in Practice

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 principal 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.

Link: 4x100 Discussion 

The recent changes to the exchange zones haven’t changed the way Coach Fitzgerald or Coach Ayers have coached their relays. It’s only helped them as other coaches have tried to manipulate the zone and it’s made their relays slower. It is time for a relay race theory revival and it starts today!

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