Each runner runs approximately 100 meters before handing off a baton to the next runner. The Shoulders straightforward, stay tall and in an efficient sprinting position. Starters Duties in Offici-ating the 4x400 and 4x800 Relays 7. 6 The Incoming Runner Must push through the zone & catch outgoing runner, never slowing (max. The acceleration zone is paramount to a successful relay exchange in that it allows an outgoing runner to accelerate and achieve a degree of speed comparable to the incoming runner.
4x400 Relay Exchange Zones . The old exchanges has to do with track relay events in the USA changing from yards to meters. Marks and Steps A. The zone for the second exchange is the same as the zone for the first exchange of the 4X400 relay but require that additional fly marks be calculated. Therefore, the new rule only requires two markings for each exchange for these relays. The 4x400 meter relay handoff occurs within the designated 20 meter exchange zone, with each runner having a specific role and responsibility The Incoming Runner- The responsibility of the incoming runner is to first-and-foremost maintain proper sprint mechanics while finishing their 400 meter leg of the relay. Four athletes each complete one 400m lap. April is around the corner, and that means Relay season. The 4 x 100 relay, also called the 400-meter relay, is a sprint relay with four runners. Last Updated on April 25, 2014 The post on the CIS indoor 4×200 meter relay showed some interesting analysis on how to properly exchange batons for a relay.
4x100 and 4x200 – Hand flat, thumb down, arm back and out. The fundamentals of the exchange must be taught and practiced in order to be successful. Exchange zones for longer relay races remain at 20 meters. See exchange zone sheet. How to Run a 4X100 Relay. ... yes and they must stay in their lanes until the 1 turn break which is at the middle of the first exchange zone for the 4 … Relay Exchanges. (The sprint medley can also be run off of the same staggers and use the same first two zones as the 4X200, assuming the track is 400 m. the 20-meter exchange zone to a 30-meter exchange zone for the 4x100 and 4x200 meter relays. B. Proper exchanges during relays can win races and can lose races for you. The staggered ones are for the first exchange. Practicing together will produce a mastery level of hand offs to create a fluid and timely exchange. speed endurance) Gives verbal cue at appropriate time* Extends baton at appropriate time Maintains speed in zone after pass Stays in lane until all other teams have completed their passes The Psychology of Running in the Zone The three exchange zones are the most critical areas of the relay.