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4x100 and Relay Race Theory

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Overview

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The 4x100 and Relay Race Theory: There isn't much out there regarding the 4x100 Relay. The vast majority of teams just do what they see everyone else doing. This course is designed to help coaches and athletes maximize their potential in this complicated and surprisingly nuanced event. 

Syllabus

  • Trailer

Introduction

  • Welcome
  • Pop Quiz
  • The Basics

Into the Relay Zone

  • Relay Zone Measurements
  • Acceleration Curve
  • Baton Speed in Exchange Zone

Non Negotiables

  • Cardinal Rule #1 - Where to Start
  • Cardinal Rule #2 - The ideal Exchange
  • Cardinal Rules Demonstration

Manipulating Success

  • Relay Variables
  • When to "GO"
  • Counting Steps and GO PATCH
  • Silent vs Verbal Exchange
  • Determining Who Runs What Leg
  • 3rd Leg Take Off Demonstration
  • Marking with Tape
  • Distance of Each Leg

Mindset of Each Runner

  • Through the Zone
  • The Incoming Runner
  • The Outgoing Runner
  • The Take Off
  • How to Time Through the Zone

Types of Passes

  • The Overhand Down Sweep Pass
  • DownSweep Demonstration
  • The Push Pass
  • Push Pass Demonstration
  • The Underhand Upsweep Pass
  • Underhand Upsweep Pass Demonstration
  • Shrinking Baton Scenario
  • The Myth of "Free Distance"

Relay Breakdown

  • Boys Invitational
  • Boys Dual Meet
  • Girls Invitational
  • France 1990 World Record

Training

  • Progression
  • Exchange
  • Coaching Points
  • Example of Training Workout
  • Training Demonstration

Conclusion

  • Pop Quiz Answers
  • Thank you

Bonus

  • Podcast Interview on 4x100 and Team USA

Taught by

JT Ayers

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