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I have just started coaching high school girls track this season. Can you give me some tips on relay exchanges, especially for 4x200m?
For example "go mark" - how far back it is supposed to be?
Type of handoff to use - underhand or overhand?
Anything else would help.
Thank you.

The exchange zone is 20 meters. The outgoing runner may use a 10-meter acceleration zone and the runner cannot be outside of this zone. This zone is used for the benefit of gaining speed only, as the baton cannot be exchanged until the 20-meter zone has been reached.

Determined exactly where the outgoing runner will stand in the acceleration zone. Measure either from the acceleration mark and step heel to toe into the zone, or measure from the beginning of the exchange line and step heel to toe into the zone. From where the outgoing runner is standing, measure heel to toe outside the acceleration zone between 18 to 22 steps. There are fewer steps with female athletes. This will establish the “go” mark for the outgoing runner. The goal is to practice twice a week with the same sprinters all season long.

The type of handoff is also determined by preference of the athlete and by trial and error.

Many factors go into putting a relay team together. The same athletes run the 4x200 as in the 4x100 but not always in the 4x400. Determine which athletes work best together. They may not be the fastest. Determine which athlete is the steadiest and best starter who won’t “jump the gun” at the start, thus disqualifying the team. Place the fastest runner in the second position, the straight-away, because it will put you in the lead and the third runner will not be pressured. Place the second fastest runner and most competitive in the anchor position.

Coach Payan
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