Relay Exchanges for the 4x100 & 200 with Nick Buckvar

In Relay Exchanges for the 4x100 & 200 by Coach Nick Buckvar, athletes and coaches are taken through an in-depth breakdown of the essential techniques, strategies, and philosophies behind successful relay exchanges. Nick opens by emphasizing the critical role of the relay exchange in sprint performance—where tenths of a second are won or lost—and how perfecting this detail can elevate a team's chances at the highest level. He dives into the two primary exchange zones, discussing their unique characteristics, and explains how to strategically build your team based on runners' individual strengths, hand dominance, and acceleration patterns. The course also covers the crucial distinction between the 4x100 and the 4x200 relays, highlighting how the different exchange zone lengths impact timing, positioning, and speed maintenance.

Key lessons include the “push-pass” technique, establishing the ideal exchange zone marks, and the critical importance of communication through consistent commands like "stick" or "hand." Nick outlines how to train both the outgoing and incoming runners—from checking steps with tape markers to maintaining optimal posture during the handoff. Special attention is given to curved exchanges in the 4x200 and how staggered starts affect rhythm and timing.

Throughout the course, Nick offers coaching tips for troubleshooting common mistakes, maximizing handoff consistency, and balancing safety with aggression in races. Whether you're coaching high school sprinters or competitive club athletes, this course provides a detailed, actionable blueprint for mastering the art of the relay exchange.