The 4 X 100 metres relay with the push-forward pass

D ^ l © by IAAF

6:1; 67-73, 1991

The 4 X 100 metres relay with the push-forward pass

Gerard Mach

• • 'Pi-opcil\ executed, the relays repi-escni true examples tf .svnergy. or the working together of anils in oi-dcr to pi-odiice a loial result greater than the sum of their Individual eff'or-is.' In this ai-iicle. which was prepared with the a.s.si.slance if NSA Advisory Ediiorial Board niemiicr Tom MacWilliam. the author discusses In turn Ihe key elements of the 4 X 100 metres relay. He introduces the term 'maximum speed endurance', which lias parlicular importance in this evenl. He describes the techniques <f relav pa.ssing. advocating the 'push-foi-ward' pa.ss as the mosl efficient, .safe and nalural lechnic/iw. He then details poieniial mistakes which can be avoided, and finally offers some example lelav pieparalitm e.xcercises. ^ *

Gerard Mach is the Canadian National Relay Coach and Sprint Consultant.

1 Introduction While alhlctics places its main empha­

sis upon individual participalitm. the 4 x I0() and 4 x 40() metres relays are team events necessitating a ct)ntrt)lled comhined effort. Properly executed, the relays rep­resent tme examples of 'synergy', or the working together of units in order to pro­duce a itiial result greater than the sum of their individual efforts.

In this study I will di.scuss the key ele­ments of preparalion and execution of the 4 X 1(K) metres and offer some example relay preparalitm exercises.

2 The national team concept

To be successful on an iniernaiional level il is neccssar}' lo have a st|uad of a mini­mum of 6-8 athleles who train together to perteel the relay technique. The final team will be selected from these athletes. The Ibllowing principles should Lx= applied when selecting individuals Itir a nalitmal relay squad: - The best athletes who are prep;ued for

competition should be considered for select it)n:

- the selected athletes should be readily available for competition and well pre­pared by a ctimprehcnsive iraining prti-gramme:

- the order in which the athletes mn should be ihe one which will resull in the most effective team. 67

Each team member should be a world-class athlete in an individual sprint event (100 metres or 2tX) metres). Provided that the individual athletes are prepared to work logcdier as a tcimi in order lo perfect their passing, the team will be successful at world level and may be able to improve further upon the current World Record.

3 Considerations in the selection of athletes and determination of running order The following should be considered if

the strongest squad of athleles is to be selected. Such itiformation will also help to determine die mosl effecrive order in which alhletes should run.

The lead-off mnner should: - Have an excellent st;ui from blocks; - be gotid at accelerating and a proficient

bend runner; - be capable of mnning at top speed over

110m; - be able to make a good incoming relay

pass. The sectind-leg runner should:

- Have a precise reaciion when the incom­ing mnner reaches the check-mi.irk;

- be able to ctmtrol his acceleralion in the exchanse ztine:

- be capable of running at top speed over I30ni:

- be able to make both a gotxl tiutgoing and a gotxl incoming relay pass.

The third-leg mnner should: - Have a preci.se reaction when the incom­

ing mnner reaches the check-mark: - be able to control his acceleration in the

exchange zone: ' be capable of mnning at top speed over

130m: - be proficient al bend n.inning; - be able to make both a gotid tiiitgtiing

and incoming relay pass. The anchor mnner must:

- Have a precise reactitm when the incom­ing runner reaches the checkmark;

- be able to conirol his acceleration in the exchange zone:

- be capable of mniiiiig al lop speed over 120m;

- be able to make a good outgoing pass: - be able to maintain miixinnam speed un­

der pressure. 2CK) metres runners should be ctinsidered

for selection for the second and third legs where 130 metres at ttip speed is required. The fourth mnner is probably under the greatest pressure, being seen to be

RUNNER

1-

2

3

4

ACCELERATION

30m

30m controlled + 20m maximum

30m controlled -1- 20m maximum

30 m controlled + 2Üm maximum

MAXIMUM SPEED PLUS

200m -t- 40m constant exchange speed

40m + 40m constant exchange speed

40m -1- 40m constant exchange speed

70m maximum speed

TOTAL DISTANCE

110m

130m

130m

120m

DISTANCE WITH THE

BATON

90-110m

80-]20m

80-120m

90-110m

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resptmsible for winning or losing the race in the final phase. The anchor runner must therefore not only be an excellent sprinler. but must also be psychologically strong.

4 The warm-up 'Hie 4 X KX) metres relay requires that

the alhletes periorm al maximum speed btith in competition and in quality training sessit')ns.

This exposes the athlele lo a high risk of injury, especially to the hamstrings. It is therefore neccssar)' for the warm-up to prepare lhc sprinicrs thoroughly forlhis kind of high-inlensily work. During the wami-up. alhletes and coaches must take into account such facttirs as fatigue from indi­vidual events, weather condilions and the level of recovery frtmi illness. injur\ tir travel in order to make the necess;ir\ adiuslments lo team composiiitin. mnning order tir check­mark distances.

'llie wami-up ma\' range from 60 min­utes lo 2 h ul . and represents the final rehearsal of relay skills and lechnique.

5 Maximum speed endurance

In Noveinber 19S6, at Uie International Track and Field Coaches Asst>ciation Congress in Buenos .Aires. Argentina. I announced the results of a research stutly into the disiancc over which top athleles can maintain maximum sprinting. Ctin-ducteti bN' ms'self and Dr Gtird Rt)benson of the L!nivcisit\ tif Ottawa, the research concluded that in the l(K) metres top ath­letes can maintain their maximum speed for belween 50 and 100 metres. Hiis new evidence challenges the iratlilional Ix'lief Ihal maximum siK'cd can onlv be inainlained for 20-30m.

As a result of these rmdings a new ctimptmcni of sprini icmiinoUigy was in-irtxluced. 'niaximuni speetl endurance', lliis detlnes the abilil\ of the athlete lo main-lain maximum s[icetl and the training which develtips this ahiliiy. It has particular impact uptin the 4 \ KK) meircs relay.

6 Bend running in the 4 X 100 metres relay In the sprini events, the 2(X) metres. 4(K)

metres. 4 x KX) metres and 4 x 4(X) metres all require bend mnning. However, no event demands maximum speed and maximum speed endunuice ihrt)ugh the bend more Ihiui the 4 X 100 metres relay. Correct bend-running lechnique is mtire important in this event than in any other txx'ause the ath­letes must be al maximum speed through the entire curve.

The first or 'lead-off mnner musl iier-fomi the fastest ptissible start into the bend, and shtnild mn the whole bend at maxi­mum speetl.

The third relay mnner does nol need the same starting ability as the lead-off runner, but should be able lo am the bend with an excellent technique and with maximum speed endunuice.

For an athlete to run the bend al Uip speed stime adjustments musl be made lo the stride pattern. Since the outside leg must travel a greater distance than the in­side leg. the stritlc pattern musl be asym­metric to reflect the differing stride-length demands. Ttie inside arm is swung through a greater range t)f mtnitm than the t)uiside ;uiii. Because t)f the bilateral hannony of the arm and leg action this encourages a longer stride lenglh wilh the outside leg and a shoner with Ihe inside. The inside tool lands flatter in order to provitle a larger surface area for ftxit-ground contact, ena­bling a gicaler amount ol friction and hence centripetal ft)rce. The muscles of the out­side leg must prtiduce a slightly higher forward Ihmsi and lhc hip muscles musl produce greater bursts of pt)wer lo mtwe the leg up and down during the swing-through. A lean to the inside of the bend directs die ground reaciion force through the athlete's centre t)f gravity st) that there is no rtnalion of the btxly. only linear niolitin. The lean also facilitaics ihe asymmetric stride pallem.

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7 Starting position.s for outgoing runners The start of the first runner is as the

nt>mial sprini stan from blt)cks. except that it is angled into Ihc liend (as in the start of the 2<K) metres). The athlete must acceler­ate 10 maximum speed while negtitiating tlie bend.

There are twt) |xissible st;in positions for the second-, ihiid- and fourth-leg run­ners;

a) The crouch start; b) Ihe stiuiding sian.

7.1 The crtmch siai-l The crouch .start uses a short check-mark

(20-25 ItKii lengths). It requires intensive acceleratitin similai to that ot the lead-otT runner coming out of the bltxks. and for this reason it is seklom seen nouatlays. The USSR national team is t)nc of llie few stjuads that have used the crouch stan successfully In the past.

7.2 The standing .start

The stiinding start, using a longer check-maik of Ix'twcen 2.'i-30 ftxil-lengths, alltiws the tiulgoing runners to make a less inten.se and iherefore more controlled acceleration. This conser\'es energy, so thai nitirc effort can be put inlo sprinting t>ncc Itic baton has Ix en received. It is currenlly the most commtinly used of all slaiting posiiitms tor the outgoing mnner.

While there arc many variatitms lo the standing start, the Ibllowing allows for a ctiniforiable position; - The outgoing mnner stantis just inside

the slarl t)f the acceleralit)n zone: - Iie/shc lakes up a iiosition on the tuitside

of the lane in order it> leave room for the incoming runner:

- the lefl fool is behind, the righl ftnit half a step in from. This prtnidcs a mtire com­fortable [x siiion from which the athlete can Itxik back at the check-mark and the incoming mnner. (While ihis may prove problematic ftir athleles who noimally start Ifom bkx'ks with ihe lefi ttwi for­

ward, it should be practised as il is the mtist efficient technique.);

- the athlete's cenire of gravity is shified lower and ft)t'ward. lo a nomial sianding start ptisition up t)ii the it)es:

- when the inctiming runner reaches the check-mark, the outgoing runner lums his head and begins u> accelerate in a snuHiih anil conlrolled manner. It is vi­tal that the outgoing runner dties ntii start too soon and/or accelenile too fast. If this happens, the incoming mnner. tir­ing, will Ix- unable U) reach him and make the pass. While il is still an error lor the outgoing runner lo delay, or lo acceler­ate a Uttle ttx) slowly, it is one of com­paratively less gravity:

- the raie tif acceleration should always be the same, in practice t)r in competition, thus decreasing the possibility of mis­takes being made by excited alhleies at a time of pressure.

S Setting the check-mark for the outgoing runner In order to promote ctintltlence ;uid a

smofith changeover, itic check-mark for acceleration tor the outgoing mnner should be established well in advance of the compclitit)n. Faclors such as fatigue and pressure must be considered when finali/.-ing the check-marks. Once ctirrect. these distances must be used withoul fail in Ixith training and compelititin.

S.l The incornuig runner Ttie inctimitig mnner has alreadv ac­

celerated lor .SOm and has Ixen travelling at maximum speed for 20-4<)m when tfe t)uigoing rimner's check-mark is reached. He must mn at maximum speed - hence the imptirlancc of maximum sjieed endur­ance - for anodier 40ni to the pt int where the pass is effected. It is vital that a con­stant speed be maintainetl between the chcx-k-mark and the point t»t exchange.

Tlie speed of the incoming runner can Ix; measured using electronic or laser tim­ing deviees Uigeiher with a video-camera.

such as the Aultjslart system, lo aid ac­curate placing of the eheck-nuyk.

<V.2 The outgoing runner

Tlie acceleration /one, in which no pa.ss may be performed, is 10m long, and the exchange ztme. in which the pass must be ix'ifoniicd. is 20in king. If tine considers tliat it takes a top sprinler approximately .•OiTt to achieve maximum speed, it is evi­dent thai the outgoing runner will not be running al top speed when ihe pass is made after 2.5-. Om.

Emphasis musl be placed on a constant starting speed and acceleralion. The out­going athlele may use a crouch slart. which ret]uircs intensive acceleration, or a stand­ing si:in. which allows a smoother accel­eralion. The former type of start demands a shtirt check-mark tif between 20-25 fotil-lenglhs. whereas the latter allows for a longer check-mark distance of 25-30 foot-lengths.

One or two nioiv check-marks can be placed on the irack. which may promote the confidence of the outgoing ninner in

his ability lo judge accurately the posiiion of die incoming athlele. Each addilional marie should tx one stride lenglh (atxiut 2.5m) oul from the final check-mark.

The prtxess of establishing the check­mark dislance can be helped by the use tif devices which monitor the reaclinii time and acceleralion of the outgoing attileie.

9 The relay pass The fastest four mnners in the wtirld

will be ineffective as a relay team if ilicy are unable efficiently to exchange the ba­ton. Two types of pass are commonly used in the 4 x KX) metres relay ttxlay:

a) The 'upsweep' pass; b) the 'push-forward' pass.

9.1 The upsweep pass During the late 1950s and e:u-ly 1960s

a special research prtiject tin relay pass techniques was ct>mpleted in Poland hy Wlodzimierz Druzbiak and Dr Emit Dudzinski. As a result of this sludy the upsweep pass was developed. Pol uid won

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gold in the women's event and silver in the men's in die Games of the XVllth Olym­piad, Tokyo. 1964.

This technique has been widely u.sed and thoroughly described in a number of texts. The danger of this lechnique is thai with each successive pass the pan of the baton available for the grip of the outgo­ing runner becomes shorter. Often, in the attempt to correct this while mnning. an athlete will drop die baton. A very dra­malic example of this occun'ed al the Games of the XVllldi Olympiad, Mexico, 1968. The Polish women seemed to t>e well on Iheir way lo establishing a new World Record in the 4 x KX) metres relay, with Irene Szewinska on the anchor leg, when disaster struck.

9.2 The push-fonvard pass Following die above incident in Mex­

ico. I. then Natitinal Sprints and Relay Coach for Poland, sei out to devise a new relay pass lechnique. The resull was the 'push-forward' pass.

9.2.1 The mdgoing pass (I'eceiving die baionl

Tlie athlete's head, neck and shoulders are relaxed, with no rolaiional movemeni. The arm action is forwards-backwards. with a 90" angle at the elbow. Irregular arm actions, such as swinging, twisting or cross-actitMi. should be avoided.

Immediately the outgoing alhlete hears the inctmiing runner's command (a pass­word previously agreed belween them) he simultaneously straightens and extends die receiving ann (the lefl ann for the second and fourth runners: the righl for the third) backwards. Tlie palm t)f the hand is an extension of the ami. The entire arm is angled slightly downw;irds. Fingers are relaxed and joined, the thumb forming a righl angle wilh the fingers. Tlie ami must be held steadilv in ttie same position until the pass has been salely achieved.

Some athletes have difficulty in extend-72 ing a straigtit arm backwards. A constant

exercise programme of swinging and rota­tional ami actions should improve this silu­alion.

9.2.2 The incoming pass The incoming mnner is responsible for

selecting the moment at which the pass should txrcur. When the dislance belween him ;uid Ihe outgoing athleie is Judged lo be correct, tiie conim;uid is given for the outgoing mnner to presenl the hand to receive the baton.

Once the outgoing runner has extended the ami straighl back in the vertical posi­tion, the incoming runner puts the baton into the palm of the outgoing mnner's hand by simply pushing his ami forwards. The baton is nol raisetl and swung tlownwards. If. in the first anempt. the pass is not cor­rect, the incoming alhlete can use a fenc­ing technique (moving the wrisl only) to complete tlic pass; this would not have been possible if the baton had been swung downwards on the fu'st attempt.

9.3 Ptxssihle mistakes which should he avoided

1 The arm of the outgoing mnner extends sideways instead of backwards.

2 The hand of the outgoing runner bends at the wrist instead of appearing to be an extension of the backwards-stretched arm.

3 The fingers are curied instead of being stretched.

4 The outgoing mnner fails to hold the ami steady unlil the pass is ctinipleted.

5 The incoming mnner ctunes itxi close to the outgoing mnner.

6 The incoming runner makes an up-and-down sweep with the baton, instead of simply pushing it foi"wards.

7 The incoming mnner makes the baton correction with the full arm instead of with the wrisl only.

S The command is made too early, caus­ing the outgoing runner to have to hold the Limi sireiched backwards for a longer lime - risk o! ann movemeni is thus in­creased, and die running speeds slowed.

9 The ctmmand is made UKI late, so that the incoming runner is ttxi close and has insufficient space in which to make an effective pass.

When compared with all other known relay pass techniques, lhc push-forward pass seems the mosl simple and nalural. It is in harmtmy with the principles of gtxxl sprint­ing technique; has the advantages of the upsweep pass withoul the risk; maximizes the free space gained in each exchange; and maximizes the speed of the baton exchange in Ihe exchange zone.

10 Some relay preparation exercises

In a standing ptisiiion first establish the ami aciitin of the outgoing mnner. a) The outgoing runner holtis the take-over

arm stretched staight backwards at a heighl which is mtist convenient for the incoming mnner. Tlie hand and fingers aie the extension of the arm. The re­laxed, stretched fingers and the thumb form a right angle. The incoming mn­ner checks the extended arm. wrist, hand, fingers and thumb of the outgo­ing runner and m;ikes the necessary cor­rections.

b) Folttiwing the command of the incom­ing runner, die outgoing mnner repeats the above exercise using a forwards-backwards arm action. The take-over should be always al the required heighl.

Slill in a standing position, add the action of the incoming runner. c) The distance between the incoming and

the outgoing runner is established lo

allow for a perfect pass to be performed. d) Tlie incoming mnner makes a 'push-

forward' arm stretch, with the baitm angled slightly upwards (this exercise can be executed either with or widiout the presence of the outgoing mnner).

e) Add to the abtive exerci.ses by complel-ing the pass with co-ordinated ami ac­tions of the outgoing and the inoming mnner after the command.

Pul the pass into practice on the move: 0 The pass is practised while jogging

(check the established di.stance txiiween the alhletes. the arm position t)f the out­going runner and the arm aclion of the incoming mnner. and conect errors).

g) The pa.ss is practised on the grass or track at an easy sfxed over 30-50m maxi­mum.

h) The pass is practised on the track in the relay zone with the acceleration of the incoming mnner limiled - 20m accel­eration to the eheck-mark.

i) The pass is practised on the track in the relay zone with increased acceleralion of the incoming mnner to the check­mark - -30. 40 and 50m.

j) The pass exercises are done on the track in die relay zone with the use of an elec­tronic or laser device, accurately to measure speeds. This will help estab­lish the exact Itxration of die check­marks. If possible, a video camera should be used for speed and technique observation.

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