The relay is primarily the only team event in all of track and field. Each team member must work together to achieve one common goal. Many Olympic teams are made up of many good sprinters that do not win because they do not work together as efficiently as possible. In the Olympics, there is a 4x100m relay and a 4x400m relay for both men and women.

The passing of the baton is the determining factor in almost all high level relay competitions. A good hand-off can easily make up for a lack of speed. A bad hand-off can cost a team all it's speed.

The basic idea of the baton pass is to get the lead runner the baton while both runners are at top speed. This maximizes the effort of the team over the entire race.

There are two fundamental types of passes in the relay. The upsweep consists of the back runner sweeping their arm upward to the receiver's hand. The downsweep consists of the runner moving their arm downward into the outstretched palm of the receiver.

The elementary outside change is one of the basic forms of baton passi

Carr, Gerry (1999). Fundamentals of Track and Field. Champaign, IL. Human Kinetics.

You still must be a good sprinter to run the relays as the bulk of the race time is spent sprinting. To be a good sprinter you must have good arm action. Keeping your arms moving forward and backward rather than across your body helps allow all your body parts to keep you moving in one plane. Good sprinters keep their toes facing straight forward. Any movement away from your running plane is non-productive. Smoothness and relaxation throughout your body allows you to use all your energy for running only. Normal breathing patterns are vital while sprinting. Holding your breath at any time will limit your oxygen and energy supply. A forward lean helps the initial acceleration, which is important for sprinting and in the hand-off.

9. Maintain strength through weight training and quickness through starts

7. Ease off hard training at the end of the week

6. React with good form under pressure. Don't strain or tie up

2. Don't over-race sprinters. Run only one meet per week and no more than 3 races in one day

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