Drilling for Gold In the Sprint Relays

[Sevastocrator]

Athletes with better than average speed do not necessarily make the best relay runners. Speed is an advantage, of course, but it must be accompanied by the ability to receive and hand off the baton smoothly and efficiently. And that requires a lot of hard work, concentration, and discipline.

A sound assortment of relay drills are required to teach (1) the fundamentals, (2) the baton exchange, and (3) a sense of teamwork while avoiding the monotony of the training sessions.

As a coach, I began my drills at a very basic level and then gradually worked up to the full-speed exchanges on the track, using the actual exchange zone.

Some of the drills were used primarily in the pre-season, some in the pre-race warm-up, and others periodically as “technique refreshers.”

However, the best way to develop consistency in the hand-offs is by working out on the track, using the actual exchange zone, and running at top speed each and every time.

Drill #1: Teach the mechanics of the baton exchange with both runners in a stationary position.

Execution: Have the runners begin working in pairs: Runners 1-2, 3-4, and eventually, 2-3. Runner 1 (incoming runner) lines up behind the outgoing Runner 2’s left shoulder. Runner 3 (incoming runner) lines up behind the left shoulder of Runner 4 (outgoing runner).

When Runners 2 and 3 work together. Runner 2 (incoming) will line up behind the right shoulder of Runner 3 (outgoing).
Points of emphasis:

• Outgoing runner extends his arm fully, high, and with the palm of the hand facing up.

• Don’t look back for the baton.

• Establish a rhythm for the hand-off.

• Outgoing runner doesn’t look back for the baton. He must be confident that incoming runner will place the baton in his hand.

• Incoming runner grips lower portion of baton and concentrates on the proper placement of the baton.

• Outgoing runner grasps the upper portion of the baton.

Drill #2: Teach the mechanics of the baton exchange with both runners stationary and the incoming runner using a predetermined command.

Execution: An extension of Drill #1 with the runners’ positioning the same. Outgoing runner begins moving his arms in a normal running action. When incoming runner gives the command of “Stick!” (or any other one-syllable command), the outgoing runner must thrust his arm backwards, while the incoming runner snaps the baton into the extended hand. The baton is returned to the incoming runner and the drill is performed again.
Points of emphasis:

• Outgoing runner fully extends arm, high, with the palm facing up.

• Outgoing runner doesn’t look back for the baton. He must be confident that the incoming runner will place the baton in his hand.

• Incoming runner grips the lower portion of the baton and concentrates on the proper placement.

• Outgoing runner grasps the upper portion of the baton.

Drill #3: Teach the mechanics of the baton exchange with both runners stationary and the incoming runner using a predetermined command.

Execution: An extension of the previous drill, with positioning of the runners the same. Outgoing runner begins moving arms in a normal running action. When the incoming runner gives the command “Stick!” (any one-syllable command can be used), the outgoing runner will thrust his arm backwards and the incoming runner will snap the baton into the extended hand. The baton is then returned to the incoming runner and the drill is repeated.

Points of emphasis: Same as the previous drills including the following:

• Outgoing runner must learn to react to the command of “Stick!” and not alter his arm action while doing 50.

• Outgoing runner’s arm must remain still.

• Incoming runner’s wrist is cocked for the snap of the baton into the outgoing runner’s hand.

• Baton is angled properly for the exchange.

• Incoming runner concentrates on the extended hand of the outgoing runner.

Drill #4: Teach the mechanics of the exchange with both runners stationary and pumping their arms.

Execution: Any extension of the previous drill, with the same positioning. Both runners begin pumping their arms in a normal running action. The incoming runner gives the command of “Stick!” and the outgoing runner thrusts his arm backward. Incoming runner must now time his arm action with the outgoing runner’s arm action as the baton is exchanged.

Points of emphasis: Same as the previous drills including the following:

• Understand the importance of establishing the proper distance between runners (free running space).

• Incoming runner concentrates on full arm extension.

• Timing the exchange while both runners are moving their arms.

Drill #5: Teach the mechanics of the exchange with all four members of the relay team working together while they are stationary.

Execution: The four relay team members work together. As in Diag. 1, Runner 1 lines up behind the left shoulder of runner 2, Runner 2 lines up behind the right shoulder of 3, Runner 3 lines up behind the left shoulder of Runner 4 (Diag. 1).

After making the proper spacing adjustments, all four runners begin pumping their arms at the command of “Go!” Runner 1 shouts the command “Stick” and 2 reaches back with his left hand to receive the baton.

The process continues as 2 hands off to 3’s right hand and 3 hands off to 4’s left hand. Runner 4 passes the baton back to Runner 1 and the drill is repeated.

Points of emphasis: Same as the previous drills including the following:

• Timing the exchange with the four runners working together at the same time.

• Developing a sense of teamwork.

Drill #6: Teach the mechanics of the exchange with the four runners working together while walking.

Execution: Runners line up as they did in the previous drill. At the command of “Go!” the runners begin walking and moving their arms in a running motion. At Runner 1’s command of “Stick!” Runner 2 thrusts his left arm backward to receive the baton. The process continues as in the previous drill.

Points of emphasis: Same as the previous drills including the following:

• Maintain proper spacing white all four runners are in motion.

• Develop the timing of the hand-off while all four runners are in motion.

• Learn to make the slight adjustments to ensure a successful handoff.

Drill #7: Teach the mechanics of the exchange with the four runners working together while jogging.

Execution: Runners line up as they did in the previous drill. At the command of “Go!” the runners begin jogging. Runner 1 gives the command of “Stick!” and Runner 2 thrusts his left arm back to receive the baton. The process continues as in the previous drill.

Points of emphasis: Same as the previous drills including the following:

• Maintain proper spacing while jogging

• Develop the timing of the hand-off while moving at a faster pace.

• Learn to make the slight adjustments to ensure a successful handoff.

Drill# 8: Incoming runner attempts to catch outgoing runner within the exchange zone.

Execution: Runners work in pairs. Outgoing runner sets up at the beginning of the exchange zone while the incoming runner sets up a specified distance out of the zone (Diag. 2). Upon command, both runners begin running at the same time. Incoming runner attempts to catch outgoing runner before latter reaches the end of the exchange zone.
Points of emphasis:

• The outgoing runner utilizes correct starting technique.

• Both runners utilize maximum acceleration at the start.

• Both runners maintain maximum speed throughout the exchange zone.

• Outgoing runner does not look back after he beginning his acceleration.

Drill #9: Incoming runner attempts to catch outgoing runner within the exchange zone.

Execution: The initial setup is the same as in Drill # 8. Incoming runner begins running first.

When incoming runner reaches a predetermined check mark, outgoing runner accelerates from the start (Diag. 3). Incoming runner attempts to catch the outgoing runner before the latter reaches the end of the exchange zone.
Points of emphasis:

• The outgoing runner utilizes correct starting technique.

• Timing the outgoing runner’s takeoff, using a specified takeoff mark.

• Both runners utilize maximum acceleration at the start.

• Both runners maintain maximum speed throughout the exchange zone.

• Outgoing runner does not look back after beginning his acceleration.

Drill # 10: Full speed exchanges using the actual exchange zone.

Execution: This is the primary and most used sprint relay drill.

As with previous drills. Runner 1 will work with Runner 2, 3 with 4, and (later) 2 with 3. The runners are now using the actual exchange zone they will use in competition.

Incoming runner sets up approximately 30 meters down the track. Outgoing runner sets up in the exchange zone and establishes a pre-determined takeoff mark.

Incoming runner takes off first at full speed. When he reaches the predetermined check mark, the outgoing runner will accelerate at full speed. Utilizing the previously discussed mechanics, the exchange is completed within the exchange zone.
Points of emphasis:

• Concentration! Concentration! Concentration!

• Discipline! Discipline! Discipline!

• Utilize all basic relay mechanics stressed in the previous drills.

• Outgoing runner establishes his takeoff mark through trial and error.

• Learn to make the special adjustments that are vital to assure a successful exchange.

• Outgoing runner must be confident he will not run away from incoming runner.

• Drill must be executed at full speed to ensure proper timing.

Drill #11: Runners are added to adjoining lanes to simulate meet conditions.

Execution: As the two relay runners execute their exchange, extra runners are running in the remaining lanes. Their job is to periodically call out commands to distract the relay runners.
Points of emphasis:

• Concentration! Concentration! Concentration!

• Discipline! Discipline! Discipline!

• Prepares the team for actual competition.

• Outgoing runner must be disciplined and must focus on his mark only.

Drill #12: Runners carry a baton during a workout.

Execution: During selected conditioning workouts, every relay runner should run the workout while carrying a baton in primarily the same hand he will use in the relay, We encourage the runners to switch hands periodically to be comfortable carrying the baton in either hand.

Remember, whenever the order is changed, it may require the runner to carry the baton in his other hand.
Point of emphasis:

• To train the runner to be completely comfortable carrying the baton with either hand.
CONCLUSION

It may seem logical to use the entire track in practicing relay exchanges, but it is not practical. An athlete cannot be expected to run race after race around the track and then make perfect handoffs. Drill work is critical for better liming and fundamentals.

The coach must use good judgment in adapting the drills to the skill level of his team. Some drills may be too elementary for a veteran team. But one thing is certain: Regardless of which drills are used in practice, the athletes must maintain their concentration and discipline to improve their skills.

When all is said and done, the best way to develop consistency in the handoffs is by working on them on the track, using the actual exchange zone, and running full speed every time (Drill #10).

PHOTO (COLOR): DIA. 1

PHOTO (COLOR): DIA. 2

PHOTO (COLOR): DIA. 3

By Dennis Best, Retired Track and Field Coach Coal City (IL) H.S.

[Sevastocrator]

Introducing the non-verbal, non-visual sprint relay pass

highly popular track event in which raw speed and technique are blended into a team race that can produce all kinds of electricity at each exchange point.

We have all witnessed relay teams approach the third exchange zone in practically a dead heat, meld into a jumble of outstretched arms and batons, and then suddenly have a figure shoot out of the crowd and go on to win the race.

Superior speed doesn’t always produce the surprise. Just as often as not, it is a superior baton exchange that does it.

For example, though we have had just one sectional sprint champion at Rushville H.S. over the past 22 years, our sprint relay teams have finished one, two or three qualifying for 90% of our annual state championships.

We subscribe to the American sprint-relay style of baton exchange --a blind (non-visual) pass. With superior execution, we believe we can compete against teams with greater speed.

In our training program, we focus on two things: (1) transferring the baton legally within the exchange zone, and (2) effecting the pass as smoothly as possible on a horizontal level.

The basic pass itself is a right to left exchange with the incoming runner extending his right arm and slipping the baton into the fully extended left hand of the outgoing runner.

The arms are extended as far as they can comfortably go, with the receiver’s arm pressed tightly against his body, with his palm up and thumb pointed directly at the incoming runner.

The three baton exchanges include: (1) a right hand to left hand pass, (2) a left hand to right hand pass, and (3) a right hand to left hand pass.

In short, the lead-off runner starts with the baton in his right hand and passes it into the No. 2 man’s left hand. The latter sprints right off, keeping the baton in his left hand to avoid wasting time in an exchange.

He will pass the baton into the No. 3 man’s right hand, and the third runner will pass it into the anchor man’s left hand. The last runner will then immediately sprint to the finish line (no switch of hands with the baton).

Since the first and third exchanges are made on the curve, it is possible to reach back farther with the left hand because of the natural alignment of the shoulders (Wilt & Ecker, 1970).

The outgoing runner can also get underway more quickly because he can drive his arms immediately upon receiving the baton. This affords an advantage in that it allows each runner to run the shortest distance to the exchange point.

Being able to run as close as possible to the lane line all the way can save a total of 50 inches in the overall distance run-- 50-inches = 1.28 m (Winter, 1964).
When Silence Becomes Golden

If a recording device could be placed at the point of the final exchange, we’d be able to hear all sorts of verbal commands such as “Go! Stick! Hit! Reach! Slow down! STOP!”

Coaches continue to teach such calls to facilitate the exchange. Not at Rushville H.S., however. It is at the exchange zone that we separate ourselves from our opponents. We give them the “silent” treatment.

That is, we make no verbal calls. The incoming and outgoing runners employ a silent, seven-stride count for the exchange of the baton. When the incoming runner hits the “go” checkmark, both he and the outgoing runner start counting. On the seventh stride, they initiate the baton exchange.

This “silent” technique was developed in the mid-70’s while I was coaching high hurdlers the seven-stride approach to the first hurdle. The 15 yards (13.72m)to the first hurdle fitted well into the 20-meter exchange zone. Add the acceleration zone and you had a fair margin for error.

Since a “silent” stride count was being used in the LJ, 3J, HJ, PV, and hurdles, why couldn’t it be used in sprint relay racing?

Our outgoing runners have one check mark, which they measure with foot-lengths (heel to toe). The marks will vary from 18-28 foot lengths back from the start of the acceleration zone.

The most common basis for determining the “go” mark distances is through trial-and-error. To synchronize a perfect exchange, the runners are obviously required to practice, practice, practice.

We practice at maximum velocity. And to accomplish these speeds, the athletes are required to cover only a fraction of the racing distances (3060m). This allows them to get a greater number of handoffs in practice (12 x 40m). Runs of 100m are not possible or helpful because of rapid exhaustion (Green, 60).

The key for the outgoing runner to accelerate is seeing the incoming runner hitting the “go” mark. The acceleration is very similar to that of a high hurdler’s seven-stride approach from the start to the first hurdle.

The incoming runner must sprint through the exchange zone to prevent deceleration at the point of exchange. The pass is made by extending the arm fully (free distance) while running at full speed.

The baton cannot lose velocity. It has been estimated that a properly executed series of baton exchanges will lop three meters off the running distance (Ecker, 1985).

The incoming runner starts his stride count on the initial movement of the outgoing runner.

On his third stride, he begins to focus on the outgoing runner’s exchange hand.

On his seventh stride, he looks the baton into the receiver’s open palm–again mirroring a high hurdler focusing on the first hurdle.

The responsibility for the baton exchange rests with the incoming runner.
Sprint Belays

The 4 x 200 runners use the 4 x 100 marks as a predetermined starting point. Each runner uses the 4 x 100 “go” mark for his exchange zone. He divides this mark in half and then adds two more steps.

Example: If the 4 x 100 zone mark is 28 steps, the 4 x 200 mark would be 14 heel-toe steps plus 2; hence, the “go” mark is 16 steps.

In the 4 x 400 relay, we use a full visual pass with a 3-stride count before initiating the exchange. The incoming runner carries the baton in his right hand, while the outgoing runner turns to the inside of the track and reaches back with the left hand. It is his responsibility to take the baton from the incoming runner and then, after clearing the exchange zone, switch the baton to the right hand.

The silent exchange works! It is as simple as counting to seven (7-53), and it takes the guesswork out of the sprint relay–the two runners simply count seven strides and initiate the exchange.
Training Program

Though the lanes on the track are all equal in distance, the athletes who compete on the track are not equal in ability and/or training.

What can a coach do to equalize the opportunities for the athletes? He can expose them to a training program that will put them on an equal playing field.

The one common factor in all programs is that success is not a given thing; it has to be earned. Following are a few of the training methods that have contributed to our success.
Rules

Coaches may spend considerable time teaching techniques and strategies, but neglect the rules for each event. Ignorance of these rules can be disastrous.

We conduct all practice sessions according to the National Federation Track and Field rules book (1999). Every athlete who violates Rule 4-5 on sportsmanship or Rule 5-10 on relay infractions will be disqualified from the day’s practice.

Repeat offenders will forfeit their position on the team. To regain it, they will have to participate successfully in our Thursday challenges. We practice to be perfect.
Strength Training

We lift to become faster! Studies have shown a strong relationship between gains in dynamic strength (developed without a great increase in body mass) and gains in speed (Jesse, 1971). It is simple Newtonian physics of action-reaction. The less time you spend on the ground and in the air, the faster the athlete.

Our athletes focus on speed and power while lifting. Power is the key to our strength program. Power is defined as the rate (time) at which work (lifting) is done. Therefore, our lifts are performed at maximum speed, that is, within the limits of the athlete’s conditioning and coordination.

Our strength program consists primarily of a circuit of four core lifts for the lower extremities (Wilt, 1984), plus a variety of auxiliary lifts for event specificity.

We perform 6-8 sets of 12-20 reps with a pulse recovery of 120 beats per minute. Once the athlete can achieve 12 or more reps in good form, the weight is increased. The greater the resistance, the greater is the contribution of strength to speed.
Easy Days

We use the hard-easy approach to training. We believe that the workouts on our easy days have been a conspicuous factor in our sprints success. They consist of varied training stimuli from Speed Dynamics (Seagrave & O’Donnell, 1994) and a Canadian Training System (McFarlane, 1989).

During a 20-45 minute “train-don’t-strain” session, these workouts focus on the economy of movement, the development of skill, and the development of speed endurance.

Coaches who base their workouts on total distance will find it easy to convert practice time into meters. For example, suppose you have an athlete run a distance of 10 meters down and back; that equals a total of 20 meters. Therefore, 3 sets of 5 reps will equal 300 meters.

By adding 2 x 100m between sets with an equal walking rest, we will bring the total distance to 600.

We conduct our workouts over distances between 10-40 meters. Early-season workouts cover 10 meters. As the season progresses, the distance is extended to a maximum of 40 meters by mid-season.

As we approach the championship season, the distance is reduced by units of 10, while the drills are also curtailed. As distance and drills are reduced, the pace is quickened.

Our team is divided into four single-file groups who run down and back in a series of drills that are conducted under what we call a first-shall-be-last procedure.

A captain or a senior heads each of the four groups. At a signal, they run, at slightly faster than jog pace, to a predetermined point. To prevent congestion at the point of return, we have each group simply turn around and return to the starting point at 8090% effort (a notch below a sprint).

As you can see, the last runner becomes the first runner on the return trip. This kind of procedure saves valuable time and eliminates the hassle generally associated with the turning of a formation.
The Salesman

A track coach is a salesman first. He sells dreams and also the program that will produce success for the relay team.

Remember, the current generation of athletes has more access to information than any previous generation has ever had, thanks to the internet, sport caps, periodicals, and even videotapes. It’s all out there for anyone who wants it bad enough.

Prior to our first practice, we conduct an open meeting for all athletes interested in the 4 x 100 relay. As the candidates enter the meeting, they are asked to post their best 100-meter dash times. From this list of times, we draw a variety of relay combinations with a projected time for each unit.

Predicted times will enable the candidates to recognize their roles in the training schedule and improve their relay teams.

Coaches who adhere to these training principles can expect to achieve improvement and success in their sprint relay times.

(Note: The Rushville girls team adopted the “silent” baton exchange in 1988 and went on to make the state finals 10 years in a row and come home with medals in seven of those years. Just as with the boys the girls program achieved all-state honors without an individual sprint champion.)

PHOTO (COLOR): Track & field

PHOTO (COLOR): BATON EXCHANGE The perfect right-to-left and left-to-right passes made with the passing and receiving arms outstretched as far as they can comfortably go.
REFERENCES

* D.G. Dintiman, Ed.: How to Run Faster, New York, NY, Leisure Press, 1984
* Tom Ecker: Basic Track and Field Biomechanics, Los Altos, CA, Tafnews Press, 1985
* P. Green: Sprint Essentials, Ottawa, Ontario, Canada, OK Pub, 1982
* J. Jesse: Strength, Power & Muscular Endurance for Runners and Hurdlers, Pasadena, CA, Athletic Press, 1971
* B. McFarlane: The Science of Hurdling, Waterloo, Ontario, Canada, Canadian Track & Field Assn., 1993
* L. Winter: The Jet Spring Relay Pass, Palo Alto, CA, Fearon Pub., 1965
* National Federation: Track & Field and Cross-Country Rules Book, Kansas City, MO, NFSHSAA, 1999
* L. Seagrave & K. O'Donnell: Speed Dynamics, Drills for Speed (Video), South Euclid, OH, 1994
* Fred Wilt & Tom Ecker: International Track & Field Coaching Encyclopedia, West Nyack, NY, Parker Pub., 1970
* Fred Wilt & Dr. M. Yessis: Soviet Theory, Techniques and Training for Running and Hurdling (Vol. 1), Ames, IA: Championship Books, 1984

By Richard H. Tucker, Track Coach, Rushville (IL) H.S.