Feed the Cats: Sprint Relays - The Bang Step

by Tony Holler

Description

“SPRINT RELAYS: THE BANG STEP” is course #14 of an ambitious Feed the Cats Certification Program created by Tony Holler.

Feed the Cats is a revolutionary way of training, coaching, and teaching that values specificity, essentialism, performance, and love. After gaining a world-wide following in Track & Field, FTC has now gained a strong foothold in American football and lacrosse.

“SPRINT RELAYS: THE BANG STEP” was created by my youngest son, Quinn Holler. Quinn was my right-hand man and relay coach at Plainfield North from 2014 to 2018. During that four-year period, our average best 4x1 time was a state-leading 41.79. Fourteen different sprinters made up those five teams. The best sprinter in the history of Illinois, Marcellus Moore, ran on only two of those five teams. The amazing five-year run ended with a state championship in the 4x1 and 3A state record time. We also won the 4x2 that year (and the 100 and the 200).

Quinn Holler was hired as a Biology teacher by Andrew H.S. in the summer of 2018. He was also hired as an assistant for the varsity football team and sprint coach for the track team. In his first year at Andrew, Quinn’s 4x1 broke the school record in the 4x1 and got fourth in the state. With his fastest guys returning, 2021 would have possibly ended with a 4x1 state championship for Andrew H.S., but Covid canceled the season. Quinn’s career six-year average best time in the 4x1 is an amazing 41.84.

Quinn was hired as the new head track at Andrew for the 2021 season. Quinn Holler is only 27 years old.

Quinn covers the 4x1 in this course and his proud father provides the rest.

81 minutes of relay content.

Lessons

Coaching The 4x1 (Quinn Holler)

1 Rolling Introduction 1:46 2 Topics of Quinn's 4x1 Presentation 0:41 3 Lane Ownership 4:16 4 Bang Step 5:18 5 Drive Phase Free 3:49 6 Stop Sign and Candlestick 7:50 7 The Marks 3:29 8 Practice Tips 2:57 9 Relay Order 4:24 10 4x1 Culture 3:36

More 4x1 From The Old Man (Tony Holler)

11 Summary, Review, and Points of Emphasis 9:11 12 Changing the Order 4:24 13 Exchange Zone Math and the Logic Behind What We Do 4:19 14 Exchange Zone Flys Free 2:20 15 Marks Explained in Depth 3:55 16 How to Video Handoffs 4:19 17 State Record Video 0:50

4x2, 4x4, 4x8

18 4x2 Exchange Zone Math 5:33 19 Right-Left-Right-Left and Lane Ownership in 4x2 2:28 20 4x4 and 4x8 Handoffs (Open Handoffs) 4:16 21 Rolling Credits 1:40

The Coach

Tony Holler

Head track coach at Plainfield North High School. 42 years experience coaching football, basketball, and track. Member of Illinois Track & Field Hall of Fame and Co-director of Track Football Consortium with Chris Korfist

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• Head Boy's Track & Field at Plainfield North High School (IL)
• Retired Chemistry Teacher
• Public Speaker
• Writer for FreelapUSA, SimpliFaster, & ITCCCA
• Creator and Owner of "Feed the Cats"
• Co-Owner of Track Football Consortium
• Certified Teacher of Reflexive Performance Reset

Ratings and Reviews (4)

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Vincent McCrosky

I thought I was a good track coach and then I heard Tony Holler.

Apr 17, 21 07:23 PM

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Jason Crutchfield

Loved this course.

Oct 17, 21 07:19 AM

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Nicole Harper

It helped me plan my practice.

Feb 17, 22 05:37 PM

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Randall Shoultz

Very good information!

Feb 25, 22 03:54 AM

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