4x100 and Relay Race Theory

by JT Ayers
4x100 and Relay Race Theory


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. 

- What are the cardinal rules of the 4x100 that are non-negotiable?

- What type of passes are most widely used, and which pass is most effective?

- What can I do to minimize slowing through the exchange zone?


- Personnel: who runs where?


- How should my runners set up on the track?


- How do I practice the relay?

This video series will answer all these questions and more. An all-in-one-stop shop for everything 4x100, from the very basics to advanced level race theory. If you care about this race and want to see your team succeed, then this is the resource for you!


The Coach


JT Ayers

Legacy of Speed


Coach JT Ayers is a three-time Orange County Track Coach of the Year and has been coaching Track and Field for 15 years. After winning a CIF Title, he took over at his Alma Mater, Trabuco Hills High School, as Head Coach of the boy's team in 2014. Since then, his athletes have broken 42-grade level and 8 school records, 3 All-Time Orange County Records, and the team has been ranked #1 in Orange County 6 different years (2015, 2016, 2018, 2020, 2021, 2022). In 2020 his team won the California Dual Meet Championship. His boys currently have the #1(41.24), #2, #4, #6 fastest times in Orange County History. His Girl's team records the fastest time in Orange Country this past season. 

After a 36-year coaching career at Rio Mesa High School, Brian Fitzgerald emerged from retirement in 2020 to join the Ventura College coaching staff as a sprint and relay coach. Honored as the CIF Southern Section Girls’ High School Coach of the Year in 1994, the California State Boys’ Coach of the Year in 2011, and the USA Today National Girls’ Coach of the Year in 2016, he brings impressive credentials to the Pirate program.

Coach Brian Fitzgerald while at Rio Mesa High School coached his boys’ and girls’ teams to 53 league titles, seven CIF Southern Section divisional runner-up awards, five CIF-SS Championships, and the girls’ California State Team Championship in 1988. Additionally, Brian has coached individuals to 39 CIF Championships, 16 CIF Master’s Meet first place finishes, and 14 California State titles. He has also coached four National Champions.

Over the past four decades, Brian has been recognized as playing a major role in the development of the sprints and relays in Southern California. He lists the fact that he has coached 15 different 4x100 relay squads to CIF titles as one of his most memorable coaching accomplishments.

On the women's side, he has coached a State 100 Meter Champion in each of the past four decades—Angela Burnham in the 80’s (11.28, five state titles total, twice National Female Athlete of the Year); Marion Jones in the 90’s (four state titles while at Rio Mesa, 11.17/22.76 as a 15 year-old, National Athlete of the Year), Valexsia Droughn in the 00’s (11.47); and most recently, Zaria Francis in 2015 (11.26/23.09). Francis was also the National Indoor 60-meter Champion (7.30) in 2016.

On the men’s side, Brian’s relay teams have been among the nation’s best, running 40.69 in the 4x100 Relay, 1:25.10 in the 4x200, and 3:14.89 in the 4x400

Ratings and Reviews (4)

Demetrius Clark

Awesome Course. Great job coaches.

Aug 5, 22 12:06 PM


Awesome stuff! Well worth it! The pacing, explanations and video demonstrations were on point. Can’t wait to use many of the coaching points this season. Thank you to Coach JT and Fitzgerald for putting this 4x100 video together.

Feb 5, 23 04:18 PM

Mickey Miela

This is the perfect breakdown of the 4x100. If you knew nothing about the 4x100 before this, you would have everything you need upon finishing.

Mar 8, 23 05:41 PM

Benjamin Cox

Changed the way I looked at the sprint relays and encourage me to try new things. After 1 year the results are good!

Dec 5, 23 08:30 AM

This Course Includes

24 hours on-demand video
Streaming from mobile and TV
Lifetime access
Certificate of completion
100% money back guarantee

Course Info

Rating: (4)
Caterory: Track and Field/Relays
Bookings: 101
Videos: 43