Tips For Winning The 4 X 100m Relay Race

2 min read

The 4X100 m relay race is one of the most anticipated events in an athletics meet. The race is not only about speed but also about skill. In this race, a team of four sprinters competes with other teams. There are certain exchange zones where the players are changed. Usually, the team that spends less time in the exchange zones wins the race.

A runner starts the race at the starting block, holding the baton. The baton is exchanged in the exchange zone only, which is 20 meters long. This zone is preceded by a 10m acceleration zone. The receive can start running in the acceleration zone, but the baton can only be received in the exchange zone; otherwise, the team will be disqualified. Here are some tips for winning the 4X100 m relay race.

Use the exchange zone the same way

Each runner must similarly use the exchange zone. The runner’s goal is to pass the baton in the shortest possible time. The runners use half of the lane when exchanging the baton. As the two runners stand side-by-side at this point, they can easily exchange the baton.

The exchange technique

The person receiving the baton must face forward. The person holding the baton initially will put the baton in the receiver’s hand. The receiver will not look back at the passer unless it’s an emergency.

In case the passer fails to give the baton within the zone, he or she will yell a code word so that the receiver slows down and turns to take the baton. If the passer accidentally drops the baton, the receiver can still pick it up and continue running, but the baton must be in the exchange zone.

Run fast

Both the passer and the receiver must run as fast as possible. The passer must hand over the baton to the receiver once the receiver starts running in the acceleration zone and enters the exchange zone.

The receiver must have a positive mindset to not look back and run as fast as possible. Try not to get disqualified. If the passer is unable to reach the receiver quickly and the receiver starts running, the passer must continue running in the half lane till he hands over the baton to the receiver in the exchange zone.

As half lane is allocated to both the runners, there will be no harm if both the runners run at the same time; they won’t bump into one another. You should know the rules of the relay race by heart so that you don’t do anything to get disqualified. Slowing down or dropping the baton by accident in the exchange zone may not let you win, but you will still be in the game.