Relays: Sprint and Long
By Rob Johnson and Karen Dennis
The Sprint---4x100 Relay
This relay is the fastest and
the most technically difficult of all the relays. In order for a sprint-relay squad to be successful, it must display speed
and skill, combined with excellent teamwork. Because of the technical, timing, and tactical demands, developing a consistent,
cohesive quartet can be challenging for even the most accomplished coach. However, to see well-timed and well-executed 4 X
100 exchanges made under pressure and in stiff competition make this a truly beautiful event to watch. It is also a sterling
example of synergy, where a combined effort can produce a faster time than the sum of the individual times. (If you add the
best 100-meter times of each runner together, you should be able to produce a relay faster than the total of their individual
100-meter times due to the flying start of three of the legs.)
Team Selection
The decision of which athletes
run the various relay legs can be a critical factor in the success of a sprint relay. A sprint relay is not just the sum of
its parts. The ability to pass, receive, and adjust under pressure affects the speed of the relay exchanges as well as the
energy distribution of the athletes.
Lead-Off Leg
The lead-off leg requires an experienced athlete who is capable of good starts from the blocks and has acceleration ability.
The athlete should have good balance and the ability to run the curve. The only exchange technique necessary is to be able
to focus on the receiver's target hand and attack the end of the run well into the exchange zone. When considering who to
have run the legs with the curves, look to athletes trained in the 110 or 100 hurdles. These athletes work a good deal on
stride frequency rhythm, which is conducive to running on the curves. Their coordination and balance also helps make them
good candidates for the curves.
Second Leg
The second leg of the relay runs the backstretch, with very little or no curve running. This permits the use of a very fast
runner who does not need to be a good curve runner. However, the athlete does need to develop both passing and receiving skills
to be effective in this leg. Good relay experience is very helpful for this athlete, as he or she must be able to adjust quickly
to errors in timing by teammates.
Many coaches choose to place their best sprinter here, with the
intention of getting the baton into this runner's hand early and passing it late in order to maximize his or her speed. Excellent
speed and speed endurance is very important for this leg. Being a quick accelerator is not as critical, since the acceleration
zone allows more time to build speed into the first handoff. In looking for athletes who have good power and speed endurance,
consider 400-meter runners or long jumpers for the second and anchor legs.
Third Leg
The runner of the third leg of the relay will be a complete curve
runner. Therefore balance and leaning ability while sprinting is a priority. This runner must have the ability of the second
leg to both pass and receive. It is wise to use an athlete on this leg who has good relay experience, since passing lane adjustments
are needed sometimes on both ends of the leg. A good curve runner who may not have sprint starting skills can be a good candidate
for this leg. This athlete must be a strong sprinter and have good speed endurance to attack the zone of the final exchange.
Fourth Leg
Often coaches will put either
their fastest or second fastest athlete in this position. The fourth leg has some of the same requirements as the second leg.
It also requires a very competitive athlete who can finish the event by either catching or holding off other challengers into
the finish line. This athlete needs only to be able to receive the baton well, not pass it. Since the run is done completely
on the straight, curve running ability is not needed either. All you need here is a good, fast competitor, allowing you to
place other athletes in strategic positions.
Technique
The ultimate goal of the relay is to move the baton around the track and across the finish line in the fastest legal way possible.
Since the acceleration phase is so critical for baton speed through the exchange zone, the blind exchange has proven to be
the most effective and fastest method of passing the baton in the 4 X 100 relay. With the blind exchange, once the outgoing
runner starts to accelerate, he or she must not look back, but anticipate and be ready to receive a high-speed, non-visual
pass.
There are several methods for executing a fast, blind 4 X 100 relay baton pass. The sprint relay
exchanges fall into three categories and can be described in terms of what the incoming runner does with the hand and the
baton at the exchange, such as:
1. upsweep,
2. downsweep, and
3. push-press.
These same exchanges can also be described or referred to by what the outgoing runner does with the hand in preparing to receive
the baton, in which case the exchange action would be called:
1. palm down,
2. palm up, and
3. open palm.
Upsweep/Palm Down
The upsweep/palm down method is one of the oldest methods still used today.
The outgoing runner, after accelerating well into the exchange zone, upon command extends the receiving hand and arm back
at a diagonal angle. The incoming runner places the baton with an upward, sweeping motion into the inverted "Y"
formed by the receiver's hand, which is positioned palm down. (See figure 9.1.)
Advantages:
• It is easy for beginners to learn.
• Proponents feel it is a safe pass.
• Some users believe it to be more consistent.
• It may be easier to maintain baton speed
through the exchange zone because proper sprint posture is maintained.
Disadvantages:
• If the pass is missed,
the receiver's hand is not in a good position to grab for the baton.
• Because of the lack of
arm extension and close proximity of the passer at the point of the exchange, there is a loss of free (one-meter) distance.
• Getting the short end of the stick. There is a tendency with each exchange to have less baton
protruding for the next runner. There have been instances when the anchor person is presented with less than the top third
of the baton. The incoming runner may have to adjust the baton in the hand prior to the exchange.
• The passer must make an effort to place the baton deep into the receiver's hand, trying to make hand-to-hand contact
as the baton is delivered.
Despite the disadvantages, it should be noted that the 1990 men's French national 4 X 100 team set a world record using the
upsweep pass. However, two U.S. teams broke the French record using the downsweep.
There is a little
known variation of the upsweep technique, which we'll consider here. The Branch-out technique is named for its creator, Coach
Mike Branch, formerly of Wheaton Warrenville South High School in Illinois. The key to the Branch-out pass is for the outgoing
runner to extend the arm back with the hand down. But the hand should be lifted higher and further from the torso. The thumb
should also be pointed out and away, with fingers back and in. The "Y" points back toward the incoming runner. The
advantages of this upsweep / thumb out method are easy to see and measure.
Downsweep/Palm Up
The downsweep pass is popular and has been used since
the 1960s. With this pass, the outgoing runner accelerates to a predetermined spot in the exchange zone or responds to a verbal
command. The arm is then extended back straight. The target hand is held high (nearly parallel to the track) with the palm
facing up, fingers slightly spread, and the thumb turned toward the torso. The incoming runner, while maintaining a normal
sprint action, extends the baton and arm forward in a downward sweeping motion. (See figure 9.2.) This exchange may require
the passer to steer the baton into the target. A little wrist action may be needed to angle the baton so that it fits the
diagonal groove formed by the upwardly turned palm.
Advantages:
• The hand can be held higher and further from
the body than with the upsweep method.
• The longer arm extension provides potential for greater
free distance.
• This method provides a better view of the target.
•
If correctly executed, the "drag time" (time spent with the arm extended behind) will be shorter and the pass can
be completed in fewer strides.
• The hand-to-hand transfer is usually faster.
Disadvantages:
• The timing and placement of the baton by the passer is crucial.
• This method requires
more drill and practice time, especially for beginners.
• The incoming runner must avoid doing
the "wind mill" -that is, swinging the baton high and back over head prior to delivery. The passer should also avoid
"freezing the stick"-that is, running with the arm and baton prematurely extended, before being close enough to
make the exchange.
• There is a tendency to provide a poor target in one of the following ways.
1. Lazy limb-The arm and/ or hand is bent and not held back straight and high to provide a good target.
2. Pendulum swing-The target arm is prematurely straightened prior to passing the hip as it is swung
rigidly backward. This action may cause a stretch reflex that forces the tight target arm down and toward the torso with each
stride.
3. Bicep squeeze-Avoid trying to pin the extended arm against the body (bicep to torso) in
an attempt to keep it high and steady. The action of acceleration will cause the runner's arm to move and provide an unsteady
target.
The downsweep pass has been used by more u.s. high schools and colleges than any other pass. Several of the U.S. national
teams have used this exchange with excellent success.
Push-Press/Open Palm
The push-press/open palm exchange method and its variations are growing exceptionally popular. This push-press method is in
my opinion an advancement and a natural evolution of the best of the aforementioned exchanges. In the push press exchange,
the palm of the target hand is neither down nor up. The palm is exposed and opens out facing the incoming runner. The hand
placed in this position provides a big target and can be easily seen. In this pass, the outgoing runner, upon command (verbal
or nonverbal), extends the target arm rearward. This is done by driving the elbow back and high quickly. This action enables
the lower arm and hand to reach out at about shoulder-level height. To achieve the desired hand position, the thumb is brushed
against the side pocket area as the hand swings back past the body. The thumb is down, with fingers slightly spread and pointing
away from the body.
Notice that the natural alignment of the extended arm is not straight back behind
the body. If you lay a yardstick down the back of the extended arm, you will see that the nearly locked out elbow is slightly
outside (not directly behind) the shoulder, and the thumb is slightly outside (not behind) the elbow. If the runners run their
appropriate borders and the outgoing runner provides the target as described, the baton will travel the most direct path down
the center of the lane.
The key is proper hand position; done correctly the hand creates a big target
and natural fit for the baton. In fact, I often refer to relay techniques using a push-press to an open hand as a "natural
exchange."
Advantages:
• The incoming runner can deliver the baton with the least amount of deviation from normal sprint
arm action.
• This method provides good horizontal thrust of a near-vertical baton with long
arm extension.
• This method makes it easier to steer and place the baton into the hand.
• User-friendly drills can be practiced with or without a partner.
Disadvantages:
• This method requires work
with a greater number of drills.
• There is a tendency to become overconfident and careless with
the method.
• Diligent, focused practice and/or drills should be continued three or four times
per week.
The push-press pass appears to be more natural, in that it allows for normal sprint action and optimal baton speed through
the exchange zone. This method and numerous variations are growing in popularity-some of the U.S. national teams and most
of the elite collegiate 4 X 100 relay teams use the push-press technique.
Snatch
Pass
One variation of the push-press, "natural exchange" technique that has proven effective in certain situations is
the snatch pass. The snatch technique requires excellent timing and good hand dexterity. With the snatch, the outgoing runner
upon hearing a verbal cue-actively reaches back and in one quick motion snatches the properly placed baton from the incoming
runner. An important key for the passer is to focus on the target hand and elbow of the receiver. If the pass is not made
on the first attempt, simply try it again the very next time the elbow is swung back. The receiver's hand should be relaxed,
with the fingers extended out and slightly spread. The open palm helps provide a "mitt" with which to catch and
snatch the baton naturally. The snatch is risky, yes, but if done correctly, it is quick and slick.
Semi-Blind Pass
Another variation of the push-press technique is the semi-blind pass. The semi blind pass is not usually employed in
the 4 X 100 relay. However, it has proven effective in the 4 X 200, and in some cases the 4 X 400 and sprint-medley relays.
With the semi-blind pass, the outgoing runner-upon cue, usually visual-turns and runs away from the passer for a few (two
to three) strides, then looks back and extends the hand for a quick, but visual, exchange. The target is presented ready to
receive a push-press pass. It is recommended that when running the 4 X 200, particularly indoors, each receiver face the inside
of the track, taking the baton with the left hand, then switching to the right hand as soon as possible. The same principle
applies when the semi-blind pass is used for the 4 X 400 exchange.
Alternating
Method
In the 4 X 100 relay, passing the baton right to left, left to right, and right to left sequentially is known as the alternating
method. In using the alternating method, the runner does not switch the baton from hand to hand. The runner passes the baton
with the same hand in which he or she received it. The advantage of this method is that it allows the first and third runners
to run as close as possible to the inside of the lane on curves. The second and fourth runners stay in the outside of their
lanes so that the incoming runners can stay to the inside as the pass is made. This allows the pass to be made in a straight,
forward direction and not across the body. This is a faster and more efficient exchange.
Training
Drills
The following training drills, when done correctly, will help contribute to a smooth, flawless exchange. To get a feel for
how the hand should be positioned, stand with your back to the wall and extend the arm so that you can touch the wall with
only the tips of the fingers and thumb. The cup formed by the hand in this position provides a good mitt for a baton to fit.
The fingers should be kept horizontal (parallel to the floor) with the thumb down (perpendicular to the floor). Practice swinging
and extending the arm back with fingers barely touching the wall. The hand should be open, with the fingers relaxed and slightly
spread. This helps provide a big (although moving) target and a natural hand position for which to receive the baton.
Bottle-It Drill
1. Place an empty two-liter plastic soda bottle on the corner of a table (a 3D-inch or 76 cm stool also works well) or on
a desk near a wall.
2. Position yourself with your back to the wall (as described above).
3. Standing with your back to the table, pump your arms four or five times, then quickly reach back and grab the bottle off
the table.
4. Because the bottle is larger than the baton, it forces the hand into a favorable position
to receive a baton.
5. Try this drill near a mirror or look back occasionally to check your technique.
6. Remember to drill with both your left and right hands.
7. When you can quickly
reach back and grab the bottle on the first attempt, then you may be ready to try the snatch exchange.
8. As you become more proficient, replace the bottle with a plastic baton. To avoid cracking the baton, wrap the ends with
tape.
Off-the-Wall Drill
1. Stand with your back to the wall.
2. Hold
a plastic baton or bottle in one hand, do a few arm pumps, and drive the elbow up high, extending the arm so that the bottle
can be bounced lightly off the wall and back into your open hand. (See figure 9.3.)
3. While facing
forward-away from the wall-continue doing the arm swing with the bounce-and-catch action against the wall.
4. Repeat this drill with both hands.
Press-the-Flesh Drill
1. Face the wall.
2. Hold the baton with your left hand, position
your right foot forward, and flex your knees slightly.
3. Swing your arms in a natural sprint motion,
then extend your left arm and baton forward in a push-press action.
4. Gently bounce the bottle or
baton off the wall and back into your waiting hand.
5. Attempt to deliver the baton with a straight,
horizontal motion-visualize yourself pressing the baton into the open palm (flesh) of the outgoing runner.
6. Repeat the drill with both hands (make sure to put your left foot forward when you have the baton in your right hand).
Quartet Drill
1. Line four runners up in a straight line within the lane.
2. The first runner stands with the left
foot just inside the inner border. The second runner stands with the right foot just inside the outer border at the appropriate
full arm's length handoff distance. The third runner stands with the left foot just inside the inner border an equal distance
apart. The fourth runner stands with the right foot just inside the outer border, again at the appropriate distance from the
third runner.
3. The four runners do not stand directly behind one another, but staggered on either
side of the lane so that the baton travels down the middle of the lane. This right left-right-left handoff allows the
first and third runners to hug the inside lane and run the shortest possible distance, while the baton takes the most direct
path.
4. Pass the baton forward using verbal passing cues.
5. When the fourth
runner receives the baton, he or she reverses the direction of the handoff and sends the baton back through the line with
the arm fully extended to the rear, the baton held perpendicular to the ground.
'About Face" is a variation of the quartet drill in which all four runners turn 180 degrees around and the fourth runner
becomes the leadoff runner.
A third variation has runners switching position so that each participant
receives the baton in all four positions.
Light-Touches Drill
1. Have all four runners assume
the same staggered position described above.
2. All four runners must move forward with synchronized
arm and leg movements.
3. The first runner, with a baton in the right hand, lightly touches the baton
in the next runner's waiting hand as it swings back in sync (figure 9.4).
4. After three light touches,
the baton is passed forward.
5. This exercise is repeated between the second and third runners-three
light touches and a handoff, left hand to right hand, while the motions remain in sync.
6. The third
runner then performs three light touches in the fourth runner's open palm and hands off the baton right hand to left hand.
7. When the baton reaches the anchor runner, the baton is reversed and handed directly back through the
line, and the exercise is repeated.
Variations of the Light-Touches
Drill
The light-touches drill can have a conditioning aspect. Have the quartet (this can also be done with five or six runners)
cover four laps around the track. With beginners, the first lap can be a quick walk or a slow jog.
1. On the first lap, the runners do three light touches prior to passing the baton forward.
2. The
pace of the second lap is a little quicker, with only two light touches, then a grab.
3. The third
lap is slightly quicker than the second, with only one light touch and then a pass.
4. The fourth
and final lap is the quickest, but under control, with the baton being passed forward in sync with the receiver's arm swing
and on first contact, with no touch action prior to the pass.
This drill allows the baton to be moved forward and reversed with
four to six runners for up to a mile.
The Long---4 X 400---4 X 440
A relay team develops its own unique chemistry during the training process. Relay chemistry
refers to the combined personalities of relay team members. Relay alchemy is the magical process of four good athletes transformed
into a great relay team. The fastest four runners on your team are not necessarily the best relay combination. The best relay
combination includes the fastest four runners on the team who work harmoniously together. A relay team of fast runners void
of harmony is easily torn apart by dysfunction and disunity and often performs disappointingly. The coach has the challenge
of selecting the perfect combination of relay components to bring about the desired result.
Team Selection
Each athlete running the in the 4 X 400 or the
4 X 440 relay has a certain role to fulfill. The coach knows the skill levels of members of the relay pool, and has observed
how potential candidates perform under pressure. Selecting personnel involves matching the appropriate runner to the required
role.
Lead-Off
Leg
The
role of the first leg is to get the team out front and to make the exchange with a lead on the rest of the field. The first
runner must be aggressive enough to command a lead, yet composed under pressure as the lead runner. The lead runner must be
strong and have a good sense of pace.
The lead runner remains in lane for 400 meters plus the distance
equal to the 200-meter stagger to the second exchange zone (approximately 500 meters total). The first leg, running a flat-out
400-meter run, has the daunting task of setting the rhythm of the relay, and that performance will greatly determine the performance
of successive legs. The first runner may be the second fastest person on the team.
Second Leg
The role of the second leg is to keep the team in the
race. In dueling head to head, the second runner keeps the team in contention. The second runner must be physically strong
enough to withstand possible jostling or bumping at the breakpoint and be able to run the race in traffic. If the team is
not in first place, the second runner must be fearless in challenging the lead. If the team is out front, the second runner
has to run a strong, flat-out 400 meters to give the third leg as much lead as possible. The second runner has to have courage,
and has to be able to run the race no matter what place the team is in.
Third Leg
The role of the third runner is to put the team in position to win. The third runner is pivotal
in determining the outcome of the race, as this is the final opportunity to provide a lead or to recapture the lead before
the last exchange. The third runner must be physically capable of running well from behind or in front and must have confidence
in his or her ability to do so. The third runner must run a flat-out 400 meters with an earnestness to set up the anchor runner
to win. The third runner is often the second-best possible anchor leg on the team.
New relatively inexperienced third leg runners who are not in the
lead in the race often try to regain the lead in the first 200. As a result they can not maintain their speed in the last
100.
Fourth Leg
The fourth runner, or anchor
leg, has the final opportunity to secure victory for the team. The role of the anchor leg is to put the relay away by running
as fast as it takes to do so. The anchor, like the third leg, must be comfortable running from behind or in front. Knowing
the teams' success or failure depends on this leg, the fourth runner must be self-assured and confident in his or her ability
to make the impossible possible. The fourth runner is often the strongest and/ or fastest leg on the relay, and is often termed
the "horse."
Technique
The mechanics of baton passing is often not practiced
enough to ensure exceptional exchanges. Some athletes often believe that the time lost through a poor exchange is recovered
somewhere in the next leg. The baton exchange in the long relay is as important as in the shorter sprint relays. Efficient
and flawless baton exchanges result in a faster race. Furthermore, a slight lead of 5 meters in the race is lengthened to
10-15 meters with successful baton passing.
Opinions vary over the best type of exchange in the long
relay. Most coaches select a visual or semi-visual exchange. Many of these coaches believe that the advantages of the visual
exchange are greater than the advantages of the semi-visual exchange. This is especially true for younger less experienced
runners.
Visual Exchange
A visual exchange enables the
receiver to judge the position and finishing speed of the incoming runner. The receiver takes the baton in the left hand while
on the move, keeping his or her eyes on the baton. The visual pass is safe and avoids the possibility of leaving behind the
incoming runner, who is greatly decelerating (figure 9.5).
Another advantage of the visual pass is
that it allows the receiving runner to see his or her place between other runners in the race and the curb, and so determine
opportunities to move inside to a more favorable position. Running on the inside border of the lane enables the athlete to
run the shortest distance possible. In doing so, each relay member runs a more energy-efficient 400meter race.
The receiving runner faces the inside lane stripe with the left hand extended chest high to take the baton from the extended
right hand of the incoming runner (figure 9.6). It is the responsibility of the receiving runner to retrieve the baton from
the extended hand of the incoming runner.
Unlike in sprint relays,
in which a set mark point and a blind exchange are used, mile-relay receivers must judge when to begin running against the
speed of the incoming athlete. How well the exchange partners know and respond to each other in race conditions determines
the amount of time lost in the exchange zone. Relay chemistry becomes an important component when the quality of the exchange
depends on the receivers' ability to judge or sense the speed of the incoming runner. A perfect pass occurs when exchange
partners execute in successful synergy. A measure of success is no loss of speed through the exchange zone, faster individual
400meter splits, and optimal relay result.
Step-by-Step Formula
The first runner carries the
baton throughout the race in the right hand, passing to the left hand of the outgoing runner. The incoming runner must run
aggressively down the home stretch through the exchange zone and passes to the outgoing runner on the move (figure 9.7).
The second runner is positioned in his or her lane in a starting stance, with the left foot back, the
right foot forward, looking over the left shoulder, and left hand extended to present a good target of exchange for the incoming
runner. The exchange is usually downward with the hand facing upward. Immediately upon taking the baton, the outgoing runner
changes the baton to the right hand and assumes race pace around the curve, staying in the lane until the breakpoint around
the first turn (figure 9.8).
The third, and later the fourth, runner stands ready for the exchange
at the common exchange line. He or she faces the infield of the track with the left hand extended as a distinct target for
the incoming runner (figure 9.9). The receivers' positions on the exchange zone line depend on the place finish of the incoming
runners. Receivers must judge what lane to retrieve the baton in, make room for the exchange, and check for crowded and crossover
conditions.
The fourth runner takes the baton in the left hand, changes it to the right hand, and
finishes the race.
Training Drills
Use the following drills to
help make your relay team run like a well-oiled machine. First, remember these points:
• Practice
baton exchanges at least two or three times a week.
• Practice countering the jostling that the
third and fourth receivers will often experience at the exchange zone line.
• Practice countering
the heavy traffic experienced at the break point on the second runner's leg.
• Curve running
is more efficient with the baton carried in the right hand. Additionally, most runners prefer carrying the baton in the right
hand. Energy conserved when running curves will be needed during the last 80 meters where a strong finish before the exchange
is needed.
• Frequent relay practice sessions are the key in building good relay chemistry.
Five-Man Relay
The "five-man relay"
involves five athletes running 100-meter intervals over a distance of 400 meters continuously. Each runner remains at the
position he or she finished the 100 m run in while the baton is carried around the track. The fifth runner takes the baton
at the finish line to bring it to the first runner to repeat the drill. Each runner practices judging the pace of the incoming
runner when leaving the exchange zone. The exchange partners become adept in establishing eye-hand coordination. Both relay
partners must feel confident in the position of their hands when making the exchange. The coach emphasizes a steady consistent
pace. The pace should start out slow and should pick up as skill levels improve. The training session is completed when the
first runner has completed 16 carries of the baton, or one mile.
Rabbit Drill
The "rabbit drill" allows
for a productive training session with athletes other than 400 meter runners. This drill teaches athletes to judge pace
and position in the race when running from behind. Before commencing, the coach needs to know the individual 40D-meter times
of the training group. Consider the following example:
Athlete A = 62 seconds
Athlete B
= 53 seconds
The rabbit is the slower runner. The coach sends Athlete A on a 400-meter timed run with the understanding that he or she
is to keep the pursuing Athlete B from catching up before Athlete A completes the training distance. Using this example, there
is nine seconds difference in speed between athletes A and B; the coach will send the pursuing Athlete B three to five seconds
after the "rabbit" Athlete A begins running. The goal is to challenge the rabbit to stay ahead of the pursuing runner
without panicking or tightening up. The goal of the pursuing runner is to make up the deficit while simultaneously staying
within his or her own race capabilities. It is extremely important that each athlete run his or her individual race, whatever
the team's position in the race.
Three-Turn Stagger Drill
The coach selects all potential relay members to participate in this drill. It is most effective
with six to eight pairs of participants. Coaching objectives include the following: ensuring no loss of speed during the exchange,
running aggressively around the first curve, countering jostling effects at the breakpoint, and experimenting with different
relay combinations.
Divide an even number of participants into two groups: one "incoming runners,"
the other "outgoing runners:' Arrange the runners into teams of two and assign each team a lane. Position the incoming
runner of each team 40 meters beyond the 100-meter start line. The outgoing runners are in their respective lanes at the start
of the mile relay. The incoming runners race to pass the baton to the outgoing runners on their team. The outgoing runners
receive the baton, and at race pace challenge one another around the curve beyond the breakpoint to the 150-meter mark.
Alternate lanes after each round to give outgoing runners experience running both inside and outside
lanes. After each team has run in different lanes, switch the incoming and outgoing runners and repeat the drill.
Summary
The drills and techniques presented in this chapter
are designed to help give your relay team an edge, or the much sought after "relay alchemy." Relay alchemy describes
four individuals with combined qualities of desire, determination, dedication, and hard work. A relay team so united and focused
is capable of producing magical and memorable races.
FROM: The USA Track & Field
Coaching Manual
