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Lesson 7:
No Baton, No Problem: The 4x1 Exchange Setup
This lesson breaks down how to establish accurate 4x1 exchange marks using “no baton” drills. Athletes focus solely on timing and spacing without the distraction of the baton, racing through the zone to beat one another to the end. The coach adjusts marks based on performance, later transitioning to full baton exchanges. This approach is especially useful when adjusting lineups or refining timing.
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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 ...
