Tips on Training for the 4x100m Relay

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In this free video series, our expert Darren Storr will tell you how to train for the 4 x 100 meter relay. He will tell you how to train for all the different legs, the differences between the 4 x 100 and other relays, and talk about how hand offs work. Darren will also talk about how to maintain speed, the importance of team, and understanding the fly zone before offering some valuable tips and techniques for training for a running race so you can have the competitive edge you need to win...or just get some exercise.

"DARREN STORR: Hi. My name is Darren Storr. On behalf of Expert Village, I'm showing you guys how to run the 4 x 100 relay. All right, this is my teammate, [PH] Louis Young. He's going to help me demonstrate some of the baton relay exchanges throughout the zones. The 400 meters relay is a complete 400 meter lap and it's [INDISCERNIBLE] of four runners, each running 100 meters. One of the first things in 4 x 100 is the exchange zones. You have 20 meters before and after exchange zones, usually the yellow lines. Each runner's responsibility is to pass the baton as quickly and as safely as possible through the exchange zones for the next incoming runner. Legs--runners on leg one and three, they usually run on the inside lanes and they usually run with the baton in their right hand. Runner on leg two and four, they run on the left-hand side with the baton in their right hand. I know it's kind of tricky but it's international rules."