Tips for Successful Coaching
Tips for Successful Coaching
Incoming runner-the runner that is going to pass the stick.
Outgoing runner- the runner that is going to receive the stick.
Exchange Zone-20 meters-where the stick is to be passed.
Fly/Acceleration Zone-when a leg of a relay is less than 400
meters the outgoing runner can start within 10 meters of the beginning
of the exchange zone.
Blind exchange-outgoing runner does not look back during the
passing of the stick.
Visual exchange-outgoing runner looks back during the exchange.
(The working persons relay)
I. Selection of athletes
Your best athletes
Selection of Who Should Run
First Leg- a
runner that will get
you the lead, or in the
thick of competition.
Make them use
starting blocks. Stick
in the right hand. The
lead off runner will
run in their assigned
lane for a lap.
Second Leg- a good competitor,
someone who will give your team his
or her best. The second runner will run
one turn in their assigned lane. Run
the shortest leg.
4 X 400 continue
Fourth Leg-your best
competitor, one who
will not give up. One
who will fight to the
Third Leg- this leg
should be your fastest
runner, the best athlete.
Their job is to get you the
lead back or stretch out
your lead. This exchange
is a California exchange,
so they need to know how
to handle being
Passing the stick
Practice- so each runner will get the stick at
the assigned place(on or near the finish line)
First/third leg runs longer than
The exchange is a visual exchange.
Out-going runner forces the in-coming
runner to drive into the exchange.
Girls may need to take steps into the
exchange zone ( 2 to 3 steps).
4 X 400 Relay
You need to
Perform better on
(strengths & weakness)
4 X 800 Relay
Selection of athletes- a good distance runner with
foot speed- A good/great 400 runner can run the
800- An athlete with good work habits.
Selection of who runs what leg- the same as the 4
X 400- the two fastest runners should run longer
Passing the stick- same as the 4 X 400
All exchanges will be California exchanges.
4 X 100 relay(the Cadillac of
Selection of athletes Sprinters
Selection of who should run
First leg-best out of blocks & a good curve runneronly has to worry about passing the stick-stick in
the right hand-should run a 100 meters.
Second leg-your fastest runner-the strongest
runner (runs about 105 to 110 meters)-has to be
able to both receive & pass the stick-stick in the
left hand-not a good curve runner.
4 X 100 continue
Third Leg-your slowest runner-one that can’t
maintain their speed & dies or tightens up at the
end of a 100)- good curve runner (runs 90 meters)has to be able to both pass & receive the stickstick in the right hand.
Fourth Leg- one of your fastest runners but
doesn’t have the best start-a good competitor-a
fighter (runs 105 meters)- only receives the stickstick in the left hand.
4 x 100 Relay
4 X 200 Relay
Selections of athletes- Strong sprinters-ones that
can maintain their speed longer-good 400 runners.
Selection of who should run each leg:
First leg-One of your best athletes-good out of the
blocks-one that finishes hard.
Second/Third Leg-these should run the shortest
legs-the ones that don’t finish as strong.
Fourth Leg- Fastest or second fastest-but a good
finisher-does not give up- a good competitor.
Passing the stick-Same as the 4 X 200
Girls’ teams may not need to use as much of
the fly zone as the 4 X 100