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Lesson 6:
4x100 Exchanges
This lesson dives into the specifics of 4x1 relay handoffs, emphasizing the use of flexible marking zones over single-point marks for outgoing runners. It covers when and why to stretch exchange zones, how to balance risk versus reward based on team potential, and the importance of athlete-specific step measurement for accurate mark placement.
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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 ...
