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Lesson 3:
Speed-Eye Discipline-Hand Placement
This lesson dives into the key responsibilities and mechanics of both the incoming and outgoing runners during a relay exchange. You'll learn the importance of finishing speed, lane positioning, baton targeting, and precise hand placement. Emphasis is placed on timing, sprint mechanics, eye discipline, and a smooth baton transfer—ensuring the fastest, most efficient exchange possible.
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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 ...
