1
2
3
4
5
6
7
8
9
10
Lesson 11:
The Zone for Faster Exchanges
This lesson explores a strategy to adjust the baton exchange zone when dealing with runners of varying speeds, especially in a 4x100 relay. The coach introduces a trick to minimize the slower runner’s leg length by manipulating the zone, using marked steps to make the exchange more efficient. The technique focuses on adjusting where the exchange takes place to help slower runners perform better and maximize the overall team's speed.
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 ...
