If you have been to a track meet, at any level, you have probably seen the 4x100 relay, sometimes called the 400m relay. This article will give you tips on how to run a decent 4x100.
1Learn the rules of the 4x100. There are large triangles on the track that represent an exchange zone, which is where you have to make the exchange of the baton. For the 4x100, they are usually red, but check to make sure. There is also a smaller triangle, which starts the acceleration zone.Ad
2Get your team based on this info:
- The first runner should be good at running on the curves quickly, and adept at starting out of blocks.
- Second runner should have a solid 100m time.
- Third runner should be the best at running on the turns.
- The anchor should have one of the fastest 100m times, as they often win the race.
3Line up. The 1st runner should be on the left side of the lane, with the 2nd runner on the right side, etc.
4The 2nd, 3rd, and 4th runner should use 3 half-tennis balls to create a mark for him/her to start. A rule of thumb to use is to start at the small triangle, take 20 steps, set a tennis ball, take 4 steps the same length, set a tennis ball, and take 4 long strides and set the final tennis ball. The first 20 can be made to 16, 18, etc.
- This will have created a large rectangle and a smaller one. The large box is called your lean box, which is similar to the set command. The smaller box is called the trigger box, which is your go command.
5When the incoming runner reaches the trigger box, the next runner starts, and should reach with the hand that is nearest to the middle of the lane as soon as he reaches the first triangle of the exchange zone. Don't look behind you, just trust them to pass it to you.
6Make the exchange. Don't slap the baton into the next runner's hand, but push it into their hand. If you slap the baton, they are more likely to drop the baton and get disqualified, or you'll just lose the race.
7Run. This is simple enough.Ad
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- When the anchor reaches a mark 5 meters away from the finish line, he should make a slight lean to get a better time.
- Be sure to practice handoffs between you and your teammates.
- Make sure you make the exchange inside the exchange zone, or you'll get disqualified.
- Make sure you're in the right lane. Sounds silly, but one school got disqualified for being in the wrong lane.
Things You'll Need
- 4 runners
- 9 half tennis balls (optional)
Categories: Marathon Running and Training
Recent edits by: Vpppp, Cookie_bear, Jeff
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