And the fly-by exchange will be a big reason why were able to maximize the potential from our relays and squeeze every ounce of juice out of our athletes. (There are no international marks or zones) The 4x800 and 4x800 are still 20-meter zones. What are the widths of the lanes at your state meet? {{#message}}{{{message}}}{{/message}}{{^message}}Your submission failed. The red chevrons are the 4X200 meter zones while blue indicates the first zone for the 4X400 meter. Starting from the beginning of the exchange zone, have the athletes measure back five of their feet and draw a line. Given this positioning, the next important bit is that runners are carrying the baton in the correct hand. 0000008056 00000 n 0000003744 00000 n This page was last edited on 3 April 2023, at 21:54. XWbrmoNY=0vf2mXiF(138y,o>-fki8}2Jv$\dD Web because a relay4x100 meters, 4x200 meters, 4x400 meters, or upis only as strong and successful as the least capable leg. Our State Championship in Alaska only had 36 lanes. How does collecting GPS metrics for athletes benefit their performance and improve your training program? will see three sets of blue triangles (the closest ones staggered in lanes) 0000005043 00000 n A poor exchange is better than no exchange any day. The server responded with {{status_text}} (code {{status_code}}). As for the outgoing runner, there arent a lot of cues. Learn More{{/message}}. 120 42 More people are reading SimpliFaster than ever, and each week we bring you compelling content from coaches, sport scientists, and physiotherapists who are devoted to building better athletes. 8.4K views 2 years ago REDICULOUS 4x1 Comeback! 7) Dont Let Go. Provide context for this post report if relevant. 4x800 Meter Relay: A "dual-alley" start, as illustrated below. Web in the 4x100 and 4x200 meter relays each exchange zone shall be 30 meters. Should be a 3 turn stagger, which allows for the field to thin out a bit before any more exchanges occur. The 4200 is not the 4100. Scary! The markings are: Blue face off dots and red circles in each end zone, two blue face off dots outside each end zone, two blue lines separating the neutral zone from the two end zones. Our outgoing runner takes the baton about 12 meters into the zonenot our happy place! And while they are reasonably safe, if well-executed, consider this question: What is the goal of your relay exchangesto play it safe or to be fast? 8 0 obj <> endobj 0000006834 00000 n Instead, his exploration of other factors led to a program of drills that he also uses to train speed in high-performance athletes. 0000090985 00000 n With the addition of the 4x200 Meter Relay for the 2022 season, the Track & Field Advisory will recommend the following Start protocols for the 4x200 Meter Relay and the 4x800 Meter Relay. 6-3-2-b-4-a: This change provides metric measurements for tie-breaking jump-offs for vertical jumps. a=cC#V{+ Copyright 2023 SimpliFaster. Bada-bing, bada-boom, youve got yourself a go-mark. The outgoing runner leaves on time but leaves too fast. I think every coach would agree: It doesnt matter how fast your kids are. The incoming runner will always have the baton in their right hand. line (the thick white line)--which it obviously is not.. Claremont's new track uses arrows for the reverse direction and a straight Our first and second runners from the start of the exchange zone. The idea is that the incoming runner will be able to catch the outgoing runner simply by virtue of the fact that the outgoing runner is starting from a static position as the incoming runner is flying toward the exchange zone. This photo from the imperial track at Los Gatos High This allows for the exact same exchange to happen in every zonethe incoming runner, with the stick in the right hand, sprinting on the inner half of the lane and through the end of the zone while the outgoing runner chases in the outer half and takes it with their left. endstream endobj 15 0 obj <> endobj 16 0 obj <> endobj 17 0 obj <>stream My other projects include the Bud Winter Foundation, writer for the IAAF New Studies in Athletics Journal (NSA) and a member of the Track & Field Writers of America. 11) Hammer time. It seems to me, it would make more sense to face the outside, especially if you have the lead in a close race. what the length of the track, should be exactly a 2 to 1 ratio to the finish This continue mistakes by US men relay team is not acceptable. 5-3-3 & 4, 5-10-6 thru 11: Clarifies that in the 4x100-meter relay and 4x200-meter relay, and other relays with legs of 200 meters or less, each exchange zone will be 30 meters long. Tyler Germain is the head track and field coach at Kalamazoo Central High School in Kalamazoo, Michigan. Note: Lets go with the latter. Video 1 shows our second leg measuring and drawing his go-mark at a dual meet earlier this season. Pass with your right hand, and receive with the left. . So, I got to work. The last Never really paid attention to the exchange zone set-up of the 4x200 that much, but noticed today that with a two turn stagger hand-offs seem a mess. By posting you acknowledge that you have read and abide by our. m)@G z 9Ut_tk%-t1Mvl2;[LlgMdgwkyiw6s.2c~o7JQ9l9{ZSIu>]ekTD5m1sP8xGGw 8-1-3: Clarifies cross country course layouts. The outgoing runner will then take the baton in their left hand before transferring the stick to their right. (please, no jokes here). As a two-turn stagger, the first exchange would take place in the standard second passing zone of the 4 100m relay, the second pass taking place in the normal (lane one, extended) 4 400m relay zone. But lets focus on what works well here, even in a less-than-ideal example. 2 0 obj The yellow triangles are the second 4x100 passing zone (which also serve as the third 4x200 passing zone) and the black triangles (which should be red) are the first 4x200 passing zone. The new NFHS Rule (5-3-3) has eliminated the 10-meter acceleration zone and has expanded the 20-meter exchange zone to a 30-meter exchange zone for the 4x100 and 4x200 meter relays. Were in lane three. To provide the best experiences, we use technologies like cookies to store and/or access device information. I know this is what is commonly done, and how it is usually taught. 4x200 Relay: 1st Exchange Zone is Red to Red 2nd Exchange Zone is Red to Red Of course they also use black lines where red are called for. Do not slow down or even relax until the baton is passed. 6g|`pcs H6[O Finally, because the incoming runner is sprinting hard and the outgoing runner is trying to catch up, it encourages an exchange that will take place at the end of the 30-meter zone. We review 100% of reports submitted. Learn about how to understand the exchange zones f. 6-9-5: The length of long jump and triple jump pits constructed after 2019 shall be at least 23 feet (7 meters). they post, and view their posts in one place. Heres the first exchange from the same meet as video 1. 16-18 steps or middle of the acceleration zone. After I got done explaining, one of our senior relay members turned to him and said, Its made a huge difference, bro. endstream endobj 9 0 obj <> endobj 10 0 obj <> endobj 11 0 obj <>stream By posting you acknowledge that you have read and abide by our. You can ensure that your outgoing runner will never leave your incoming runner in the dust, and the baton will move fast through the entire zone without any slowdowns, turn-arounds, or (heaven forbid) screeching halts at the end of the zone. So stupidly crazy small that we can not fit two runners in one lane. For the incoming runner to overtake the outgoing runner, there has to be enough room to do so. Not only that, but he was a silver medalist in the 1976 Olympics in the 400-meter hurdles. 161 0 obj <>stream Part of the series: How to Train for the 4x100 m Relay. The incoming runners only job is to run as fast as they can for as long as they possess the stick. I used my old Illinois connections to learn that the mad scientist behind Champaign Centennials unorthodox exchanges was Mike Shine. If you are not correctly taught at the start of your career, you will continue to make the mistake as the US men relay team has been doing. [1] The women's world record is 1:27.46, set by a squad called Team USA "Blue" LaTasha Jenkins, LaTasha Colander-Richardson, Nanceen Perry, and Marion Jones on April 29, 2000, at the Penn Relays in Philadelphia, Pennsylvania. startxref first touched the ground. Unfortunately, at this years finals we ran .86 seconds slower than our seasons best time to run 1:30.01 and finish tenth overall. In the 4x100 and 4x200 Meter Relays, each exchange zone shall be 30 meters. The technical storage or access that is used exclusively for anonymous statistical purposes. 4x100 Relay: All zones are Yellow to Yellow. 0000101630 00000 n 4x200 Start at the international mark and step heel to toe away from the direction of the incoming runner. Rationale: Clarifies that a team finishes the race with the same baton that it used at the start of the race. stream Ive had some decent success teaching kids how to hurdle, developed a race plan for the 300-meter hurdles, and evolved in my sprint training, becoming heavily influenced by Tony Hollers Feed the Cats philosophy for everything from the 60 to the 400. The event is a world record eligible event, but is not a standard event at most track meets, though certain leagues regularly conduct this event as part of their program. Because a relay4x100 meters, 4x200 meters, 4x400 meters, or upis only as strong and successful as the least capable leg. Subscribe to the LetsRun.com Supporters Club to follow users, receive notifications when The technical storage or access that is used exclusively for statistical purposes. And it wont cost them a dime. In a fly-by exchange, it is the outgoing runner who must chase the baton and retrieve it from the incoming runner before the exchange zone expires, says @TrackCoachTG. The relaysprimarily consisting of the 4x100. I believe it is sometimes run at the collegiate level. That last partthe outside half of the laneis critical. Your email address will not be published. %%EOF If you have a question or concern, email us at letsrun@letsrun.com or call us at our toll-free phone number: View our Terms Of Service for a complete description of our forum policies. When you feel the baton, grasp firmly, THEN use your arms to run. 48 0 obj <>stream How is the acceleration zone for the 4x200 marked on the track? To practice this exchange, Ive done a couple different things. How many lanes does it take to exchange the baton? And while this is an almost insultingly obvious statement, along with many other coaches, Ive been guilty of running those two exchanges in very similar fashionas a blind exchange with a push pass from the incoming to the outgoing runner. It seems unnatural and would likely slow both runners down. 2023 LetsRun.com, LLC. 0000005971 00000 n Thanks - problem is that most tracks are marked very inconsistently - even erroneously in some cases, and most don't adhere to the color code for various markings, lines, triangles, etc. JamesEdition can help you find the home that match all the preferences for your dream home. Does anybody know how to properly stagger a 4 x 200m relay? Do not give the verbal command of STICK or UP and reach at the same instant. Still, I felt like we had enough depth that we could find some modest success in the sprint relays. STARTING POSITION You will line-up with your back leg right in front of the tip of the small triangle. World Athletics report this as 1:29.24, however, contemporary newspapers and www.pennrelaysonline.com show 1:29.64, Duncan transferred from USA to NGR in 2014, Ekpone transferred from USA to NGR in 2015, Men's 4 x 200 metres relay world record progression, "Relay Team Comes Together In Record Time", "Jamaica men break 4x200 metre relay record at IAAF World Relays in Nassau - and without Usain Bolt", "World Record Relay: Santa Monica 1:18.68", "Lewis Leads 800 Relay Team to World Record", "With lead on anchor leg, Farmer pulls hamstring", "112,701 three-day record spectator attendance at Penn Relays", "Horned Frogs Off To Fast Start At Penn Relays", "Johnson says farewell in style at Penn Relays", "2014 College Men's 4x200 Championship of America", "Texas Relays notebook: Longhorns set meet record in 400-meter relay", "Florida Relays Comebacking De Grasse Powers Canada", "montgomery-off-to-quick-start-at-penn-relays", "Aggies dominate final day of Penn Relay Carnival", "Early season sprinting highlights Texas Relays", "2014 College Women's 4x200 Championship of America", IAAF list of 4x200-metres-relay records in XML, https://en.wikipedia.org/w/index.php?title=4__200_metres_relay&oldid=1148068384, Articles with dead external links from February 2022, Articles with permanently dead external links, Creative Commons Attribution-ShareAlike License 3.0. School shows the orange (should be green) 800m start line behind the white Another benefit of being in the first lane is that if you are in front of someone the only way they can pass you is if they go around you which is usually hard if you are going at you max speed. 3) As long as youre consistent with ALL your athletes, if you do choose to face to the outside, thats okay. 4 x 200 Relay Exchange Zones at JDL Author: Juli Kidd Created Date: 11/17/2015 4:33:59 PM . What is the rationale for this? Keep good running form. Several years back, I was coaching in Illinois at Monticello High School, and I saw something at a meet Id never seen before. Source: considicities.blogspot.com. Let me tell you that when I was in elementary school, we were all taught how to change bat the right way and we never make mistakes changing bat through high school. That way to can see where the other teams are at, rather than having your back turned to what is happening. As long as this athlete leaves on time and runs the outer half of the lane, the only job they have is to chase their teammate down and grab the stick. SNCF also services this route 3 times a day. Our track is marked for a 4 turn stagger we run this at our high school Invite ALL in lanes we have the extra markings though for the stagger and exchange zones. The event is a world record eligible event, but is not a standard event at most track meets, though certain leagues regularly conduct this event as part of their program. Video 5. But here, even though the incoming runner doesnt execute perfectly, the outgoing runner is still sprinting hard when he takes the baton. 0000016728 00000 n Since youre herewe have a small favor to ask. hb``e``c`` For the Sprint Medley Relay 200200400800 the first exchange zone shall be 30 meters and the second and third. The red chevrons are the 4X200 meter zones while blue indicates the first zone for the 4X400 meter. All Rights Reserved. How many lanes are you allowed to use in a 4200 relay ? 4) YELL first, THEN reach. But it wouldnt come easily: The last time we had a sprint relay team qualify for the state meet was in 2014. endobj 400m start line in lane 2, but it is also the orange waterfall line in 10) Stay in your Lane. 4x200 Relay. You can see in slow-mo replays how Tyson Gay didnt have a firm grasp on the baton and his arm started to move forward before the stick was secure. 0000007216 00000 n As a young coach, I wasnt a whole lot better; however, Ive been lucky to have great mentors who have taught me a lot and given me opportunities to lead. Photos from Rich Ede. the race on an imperial track.. front of the white 400m start line in lane 1. You are taught properly at the start of your alethic career how to change bat. 40 0 obj <>stream You see the inside runner getting beaten to the corner by an outside runner quite often because of this, I think. We use chalk in Michigan, so for us that means drawing a box that is 5 to 7 feet from the exchange zone. The exchange zones for relay races with legs over 200m are not impacted by this rule change. Without a subpoena, voluntary compliance on the part of your Internet Service Provider, or additional records from a third party, information stored or retrieved for this purpose alone cannot usually be used to identify you. Fast kids running fast means a fast stick and relay time. However, if in the judgment of the ref-during the 4x200-meter relay, the first RULING: In (a), measure from the spot eree, the comment was directed toward exchange zone utilized by Team A is 30 where the furthermost tip of the javelin someone, such action would be ruled meters as the runners are all in lanes. Next, it doesnt allow for feelings of panic from the incoming runner. SHOUT the command, keep running, and wait for the outgoing runners arm to extend, then reach and place the baton in the open hand. Then, its their turn to sprint a full 200, finish their race, and make their teammates chase them. 2) the idea of facing inside is to to cut for the pole position once you get the baton. In my opinion, this is a much safer option than the blind exchange, but it still leaves something to be desired, since running sideways is slower than sprinting straight aheadalso, turning back to look for the baton doesnt help acceleration. I hate to admit I was watching this at a college meet. 0000009569 00000 n endobj 2023 LetsRun.com, LLC. %%EOF <> YL63co`fO`a a~v The receiver of the bat do not have to look bat to receive the bat once you start he start running. tracks will need to have these start & exchange zone markings added to their tracks for the 2022 season. After seeing our first attempt in the 4200 fall victim to the relay-killing issues I mentioned earlier, I knew we couldnt afford to have poor handoffs and sniff success. 0000005016 00000 n But the same is also true of a dropped baton, and given the choice between a slow baton and one thats bouncing on the track, many coaches will opt for the safest exchange. For starters, since the incoming runner passes by the outgoing runner, you will never have to worry about the outgoing runner leaving too early or too fast, causing them to run away from the baton. If you look carefully, you hTj@y/fZITiXmS{qTlHJ}fVRXP(~fg5=gF* * hhA+MZC(8hxk0{}>\]Q!YY2 What if I told you that you dont have to choose between safety and speed? Squigglies are optional. Enter the fly-by exchange, says @TrackCoachTG. Chevrons denoting the beginning of the zone are distinguished from those indicating the end by the direction of the "hooks," which always point toward the center of the zone. The outgoing runner cannot possibly escape them. 0000101591 00000 n with this article, I've made a photo layout of the markings at California State 0000012201 00000 n Wind may make you adjust or athletes may make you adjust. But another approach to the 4200 exchange is to treat it like a sped-up 4400 with an open exchange, or a hybrid approach where the outgoing runner takes off, then turns and looks back to get the baton from the incoming runner. Again notice lane 1 has a split triangle, this time to show its dual purpose between 4x100 and 4x200. Rule 5-8.5 Passing the Baton Revises the relay exchange zone: In all relays around the track, the baton must be passed between teammates within the defined exchange zone. Alternatively, FlixBus operates a bus from Paris to Marseille twice daily. xZ{|T9%;nL dX v). I watched those sprint relay teams every chance I got for the next two seasons, and I loved the efficiency with which the stick moved through the zone. If the track is marked for a four-turn stagger format, the runners can stay in their lanes throughout the race. VISUAL AIDS--To correspond 0 But if youre working your handoffs in as part of an already difficult workout, you cant really do very many reps in total, no matter the amount of rest. The 4200 is also not the 4400. If you have a question or concern, email us at letsrun@letsrun.com or call us at our toll-free phone number: View our Terms Of Service for a complete description of our forum policies. Scary! asks @TrackCoachTG. 0000010408 00000 n We had some talented athletes on that squad, but we certainly werent world-beaters. So you were at the Ursinus meet on Saturday? In this case the outer lanes could appear to start 2/3 of the way through the first turn. Athletes making up the stagger in the outside lanes, during first lap, were slamming in to people trying to get in to lane one before the turn - it seemed like running a three turn stagger and allowing the break on a straight-away (especially at that speed) is safer and would be the common practice. Always look back before leaving the track preferably to the infield. Im not a stalker. Our third and fourth runners from the end of the exchange zone. That may lead to tightness, but its better than having it knocked out of your hand which Ive seen from experience. Before you watch, know that we were not happy with the exchange belowafter the video, Ill explain why and offer some coaching points. 0000004904 00000 n Once you get the baton, you change hands immediately. Provide context for this post report if relevant. kDMm~L` c%o_G ]j.jFo$4})O6jYkgKOKv')t?.Og+ul$$}"[?c j,"y$nP71PxCC}!u_U~#jpz`Qp uK* Here's how to make sure your relay is a winning relay: THREE GOVERNING LAWS OF RELAY EXCHANGES 1. 0000109885 00000 n Tickets cost 110 - 150 and the journey takes 3h 19m. 37 0 obj <>/Filter/FlateDecode/ID[<99139874A8FE224AAC47CD45CE53F24A>]/Index[14 35]/Info 13 0 R/Length 113/Prev 687875/Root 15 0 R/Size 49/Type/XRef/W[1 3 1]>>stream ! I guess Carl is more comfortable using his right hand. 1) if you are in the lead, it doesnt matter whether you face the inside or outisde, like the USA 4x400m WC or OG! Their biggest problem is the incoming runner always runs into the outgoing runner, who is usually standing still. 0 Copyright 2023 NFHS. Use those lines to draw a box on the track. This is Rio Mesa High School where they just plain did it wrong. But enough about my escapades as an amateur sleuth. This brings your race progress to a standstill (or at least a massive deceleration). The 1968 USA 4x400m team used blind passes! They never had a bad exchange. The incoming runner is inexplicably tired at the end of their leg. Changes in High School Wrestling Rules Include Allowance of Six Matc. The latter is messier but allows for head to head racing over the last two legs. What are drills or coaching pointers for staying in your own lane during this exchange? To be clear, Mike happily agreed to pass his number along and was just as happy to talk to me. 12) You be the Judge. Note: Before running the 4 x 100 relay, make sure that you and your teammates are experienced with sprint running and have practiced the baton exchange. 0000013183 00000 n <<54FB450F89DCA943A416ABCC3D5CAE21>]/Prev 748836>> If theyre tired at the end of the race, so what? After that exchange, the runner would break into lane one and make a third exchange in lane one of the second standard 4 100m relay zone. Rationale: The committee established appropriate metric increments for tie-breaking jump-offs in the vertical jumps. Set up similar to the 4x100. The new NFHS Rule (5-3-3) has eliminated the 10-meter acceleration zone and has expanded the 20-meter exchange zone to a 30-meter exchange zone for the 4x100 and 4x200 meter relays. We use chalk in Michigan, so for us that means drawing a box that is 5 to 7 feet from the exchange zone. Relay Markings 4x100 Relay: All zones are Yellow to Yellow. The deliverer of the the bat need to deliver the bat by slipping the bat between the thumb finger and the other four fingers. Our anchor leg, for example, uses a mark thats just 3 to 5 feet from the zone. For the Sprint But in a fly-by exchange, the incoming runner overtakes the outgoing runner and finishes through the end of the zone; it is the outgoing runner who must chase the baton and retrieve it from the incoming runner before the exchange zone expires. I prefer to use a visual exchange for both 4200 and 4x400m relay. The markings for such a special zone should be colored red, though many tracks deviate from the standard marking colors. Perhaps the USATF can print this article and use it for their next relay camp. A 2 turn stagger isn't fair because the 3rd runner on the outer lanes would have to cut in - wasting a good 8m or so. The men's world record was set in 2014 at the inaugural IAAF World Relay Championships in Nassau, Bahamas. Many (most?) The exchange zone is a 20 meter segmentdesignated through large painted triangleswhere the exchange will occur and the baton must switch hands. These comments, which all reference the 2020 NFHS Track and Field/Cross Country Rules Book, will be in effect for the 2021 season. All rights reserved. Also, officials were not allowing those waiting to take the baton move as athletes passed one another as they came off the turn (after the first exchange). 0000005700 00000 n The red line is the SF. Click here to download the free ebook of Alberto Juantorenas detailed training workouts leading up to the 1976 Montreal Olympics, Last Updated on April 25, 2014 by Amir Rehman. Not consenting or withdrawing consent, may adversely affect certain features and functions. line for the normal direction. While not a perfect example, there are a few things that work well here. You can enjoy a train holiday from 3 from June 1st to August 31st, thanks to the "Petits Prix TER SUD": a series of train tickets priced at just 3, 5, 7,5, 10, 15, 20, 25 or 35 according to the distance. The outgoing runner moves all the way to the outside, so the incoming runner has enough room inside to sprint past. Language links are at the top of the page across from the title. The idea has been growing inside of me ever since. I know you know this. I rarely see the baton fumble once they have the stick in hand. The additional language provides a recommended minimum distance for straightaways at the start of all meets. Leave the password field blank to post anonymously. Even in a bad exchange, I find this to be better than running blind. The 4 200 metres relay is an athletics track event in which teams comprise four runners who each complete 200 metres or half a lap on a standard 400 metre track. Who ever taught them do not know what he or she doing. On a conventionally marked track, the race can be run starting at the normal 400 metre (and 4 100m relay) start line. You can follow him on Twitter @TrackCoachTG. % 0000011233 00000 n Consenting to these technologies will allow us to process data such as browsing behaviour or unique IDs on this site. A 2 turn stagger isn't fair because the 3rd runner on the outer lanes would have. Thats it. We tried as well using a 3 turn stagger like traditional 4x400m and letting runners cut in the 3rd runner then line up the 4th runners like a 4x400m exchange all at the turn was bit scary due to speed of the incoming runners. For the baton to pass safely from one runner to the next, as soon as the incoming runner passes their teammate, they continue sprinting as hard as theyre able (which will certainly be submaximal at the end of a 200-meter race) and hold the baton out in front of them like a candlestick. The Comments on the Rules written last year will apply for the 2021 season. Learn More{{/message}}, {{#message}}{{{message}}}{{/message}}{{^message}}It appears your submission was successful. 0000016906 00000 n 400m start (that should be white), the thin white line is the 800m start For the first 15 years of my career, there was one nut I couldnt seem to crack: the best way to get the stick around the track in the 4x200 meter relay. %PDF-1.4 % For 17 seasons he has worked primarily with sprinters and hurdlers at the high school level in both Michigan and Illinois. To do this, I send the incoming runner back about 2030 meters and instruct them to come into the zone at around 90% intensity, maintaining that intensity all the way through the exchange zone. Web The 4 200 metres relay is an athletics track event in which teams comprise four runners who each complete 200 metres or half a lap on a standard 400 metre track. Colin Sahlman 1:46 NAU haters go home devastated, Fair or foul: HS Coach scratches athlete from state qualifying mile race as coach didn't like effort he gave in 800, Leroy Burrell out does former Tennessee coach - cuts 30 athletes this week, ASBEL KIPROP - back at it again, misses WADA test, UW Crapped the Bed in the Penn 4 x Mile - Villanova wins as top 6 teams all run 16:14, Nick Ponzio - Italian Shot Putter Forced into Retirement, Woman ran for 7 miles trying to get away from male masturbator, ended up breaking leg, he gets zero jail time - only probation, Joe Klecker Last place at Penn Relays Mile. A&T has a new track with 30-meter exchange zones for the 4x100 and 4x200 with Yellow and Red Triangles respectively. Im going to show you a few examples of the fly-by exchange in action. Ill focus on tips and cues for the 4x200m and 4x400m visual exchange but some of the concepts apply to the 4x100m as well.
