Four of Olympic Gold Medalist Coach Mechelle Freeman’s Relay Race Strategies

• By Grant Young

Mechelle Lewis Freeman has emerged as a transformative figure in the world of track and field, particularly in the realm of relay racing. Her journey from Olympic athlete to world-class coach demonstrates remarkable leadership and a profound understanding of team dynamics and athletic potential, especially regarding relay race coaching strategies.

As the head coach of the USA Women's Track and Field Relay teams, Freeman has revolutionized how relay athletes train, compete, and conceptualize teamwork. Her own Olympic experience in the 4x100-meter relay during the 2008 Beijing Games provides her with expert insights into the intricacies of relay racing strategy and team chemistry.

Freeman's coaching philosophy extends far beyond technical skills. She emphasizes mental preparation, communication, and collective confidence. Under her guidance, the U.S. women's relay teams have consistently achieved exceptional results, including two Olympic gold medals at the 2024 Paris Games. Her ability to build cohesive teams that perform under intense pressure has set her apart in the coaching world.

What distinguishes Freeman is her holistic approach to athlete development. She doesn't just focus on individual speed but cultivates a team culture where each athlete understands their critical role in the relay's success. 

Freeman's strategic coaching and ability to optimize team potential have made her a respected figure in track and field circles. She has conducted several online clinics that share some of the best strategies for success in the 4x100 and 4x400 relay races. We have pulled some of her most pertinent tips and shared them with you below. 

Structure of the 4x100 Relay

In her ‘Mechelle Freeman - Championship Relay Strategies’ clinic, Coach Freeman breaks down the different components of the 4x100 relay into distinct segments based on length. 

She explains that the first portion of coming out of the blocks, where the runner needs to focus on creating and sustaining max velocity as quickly as possible around the first time, making for an 80-meter run in total before they’re hitting the second zone. 

Then there’s a 30-meter zone behind that ends with the second leg, which starts on the back stretch. The runner will then have a straightaway running opportunity for 130 meters, all the way to the end of the next zone. Therefore, this part of the race (which is considerably longer than the first 80 meters) must be run by someone with straightaway speed. 

The third leg requires another crucial turn, which is about 70 meters, and is therefore the shortest leg. This ends with the fourth and final leg, which Coach Freeman calculates at 120 meters, and of course requires the anchor. 

The vital aspect here is understanding that, according to Coach Freeman, each leg of a 4x100 relay isn’t exactly 100 meters, and these varied lengths should influence which runners are placed where. 

Baton Speed in Exchange Zone

Since there are two different acceleration points in relays, it’s a coach’s job to make sure runners are minimizing differences in individual velocities as much as possible so that baton exchange can take place. 

For example, if the exchange occurs at around 85 meters (while the first runner is still near top speed and the second runner has barely gotten going), the exchange is going to have a much more likely chance of error. Not to mention that the second runner only being at about 30% of their max velocity at this point could be slow enough to lose the entire race. 

In contrast, if the baton exchange is made right at or right before 100 meters, the first runner will be at around 95% of their max velocity while the second runner has had time to accelerate up to about 85%, which ensures a smoother and faster exchange. 

3 Main Components to Succeed

In her ‘Expert Strategies for Speed and Precision during Relays - Mechelle Freeman’ clinic, Coach Freeman conveys three main components to succeed in the passing portion of a relay race:

1. The reading of the takeoff marks

Runners typically leave much earlier than they should because they’re not familiar with where on the track they should be. Therefore, a coach needs to get every runner reading marks the same way.

2. Exceptional and consistent acceleration from both incoming and outcoming runners 

Athletes who do not understand the basic concept of acceleration (along with when to accelerate) will be at a distinct disadvantage. 

3. Sound passing mechanics

Regardless of how talented your runners are, any relay race can crumble if there aren’t sound and consistent passing mechanics with each and every exchange. The only way to get this right is through constant repetition from the drill side and by coaching the mechanics and timing involved the right way. 

Executing the Pass

Speaking of passing mechanics, Coach Freeman conveys that runners must understand they have about two meters to work with on a push pass. 

In addition, athletes must be crystal clear on when to say “stick,” and what response that requires from the runner who’s receiving the baton. 

What’s more, Coach Freeman says the exchange should occur at shoulder height so the receiving runner is flexible. They should also be leading with the elbow, going joint to joint (shoulder joint to the elbow joint to the wrist joint) in their movement.