In this foundational segment, Coach Nick Buckvar reframes how coaches should evaluate relay potential—not solely by individual sprint times, but by acceleration quality and exchange efficiency. He explains that the true edge in relays comes from “flying starts” and smooth baton transitions, not just raw speed. Nick highlights the importance of training depth, using alternates, adjusting exchange marks as athletes improve, and placing runners in roles that challenge and develop them. He also stresses that relay practice must be intentional and integrated into regular training without sacrificing workout goals. From managing reps to creating a culture of always completing exchanges, this lesson sets the tone for a disciplined, resilient, and strategic relay squad.