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Lesson 5:
Stationary Drills
This lesson breaks down the essential role of stationary baton exchange drills in developing consistency, focus, and communication between relay teammates. Athletes work on hand placement, eye discipline, and verbal cues through progressive reps using “stick” and “take” commands. A foundational routine for both practice and meet warmups, this drill sharpens technique and ensures clean handoffs—even before any running begins.
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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 ...
