1
Lesson 2:
Competitive Phases and Blind Exchange Rules
This lesson breaks down when and how to incorporate 4x1, 4x2, and 4x4 exchanges throughout the competitive season. It covers weekly exchange planning, key technical rules for blind handoffs, the importance of trust and consistency, and practical strategies for athletes in multiple events. A must-watch for optimizing relay performance while managing athlete workload.
3
4
5
6
7
8
9
10
11
12
13
14
15
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 ...
