How to Train for the 4x100m Relay

"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, Louis Young. He's going to help me demonstrate some of the baton relay exchanges throughout the zones. Also another quick point to mention in the 4 x 100 is that you have to get the baton safely around the track which is a 400-meter lap and sometimes, the lack of speed compensate for basic baton exchanges. As you know, the world record is held by the United States, 37.40, and this is one of the fastest times in the world. Me and Louis are going to show some of the exchange points, exchange zones, some of the hand-offs. The runner one, runner on the first leg, he has 20 meters, which is the yellow lines, to exchange batons to the second runner. So he want to have--Louis--he's coming from the inside. Runner one is coming in the inside with the baton in his right hand, and runner two is receiving it in his left hand, so he wants to be 20 meters within that exchange zone before and after, to extend--to make sure runner two got a full extent of the baton pass. And he must be in full speed while passing this baton."