A good baton change features the following characteristics:

3. The aim of the 4x100 meter sprint relay is, with the assistance of four athletes, to carry a baton (30 cm long, 13 cm in circumference and no less than 50grms in weight) around 400 meters as quickly as possible. ,

4. A good baton change features the following characteristics: • A good baton change features the following characteristics: • The baton moves through the takeover zone at the highest velocity

5. Both incoming runner and outgoing runners are running at the highest possible speed at which an exchange can be carried out. • The arms of both the incoming and out coming runners are stretched as far as possible when the exchange takes place in order to gain distance and thus high velocity. • There is optimal use of the takeover zone. • There is accuracy in all actions. • Distance covered by runner and distance the baton is carried:

7. Check Mark The exchange of the baton requires a matching of the speeds of the incoming and outgoing athletes so that they are together towards the end of the changeover zone. • This requires the outgoing runner to commence his/her run when the incoming runner reaches a check mark.

8. The distance of the check mark from the start of the zone needs to take into consideration the: • running speed of the incoming runner • reaction and acceleration capacity of the outgoing runner

9. The following is a general guide on the distance of the check mark from the outgoing runner's starting point: • Men - 7 to 9 metres • Women - 6 to 7 metres • Children - 5 to 6 metres

10. Starting Positions • 1st Leg -The first athlete will use a sprint start and will have to modify the right hand position in order to securely hold the baton. The athlete has the following options of holding the baton :

11. Other legs -The starting position for the outgoing athlete must allow for: • explosive start and a fast acceleration • good observation of the approaching incoming athlete

12. A possible start position for each outgoing athlete is as follows: • This is the start position for the 3rd leg runner. The 2nd and 4th leg runners will stand to the outside of the lane, use the right hand to support the body and watch for the incoming athlete under the left arm.

13. TYPES OF EXCHANGE • There are two types of baton exchange in the relay races: • Visual • Non-visual • There are three transmission techniques used to pass the baton from runner to the other: • Up-sweep • Down-sweep • Push-pass

14. DOWN SWEEP • Outgoing runners hand is fully extended backwards, • Parallel to the running track (flexibility is important, especially in the shoulders). • The hand is pronated so palm is facing upwards • Incoming runner moves the baton forward and downward into widely spread hand of the outgoing runner.

15. UPSWEEP • Hand extended back at hip height. • Hand is fully opened with the hand forming a V between thumb and forefinger, • Thumb is nearer, moves baton up and forward into v space of out going runners hand. • Distance between runners is less than one meter relatively safe technique.

16. Distance between runners is often more than 2m free distance • PUSH-PASS • Modification of the down sweep • Hand is extended back with palm facing the runner. • The hand should be slightly away from the line of body; in other words slightly to the side.

17. Characteristics for a Relay Team • Leg 1- Should be a good starter, passer, • Leg 2- Receiver and passer, good speed endurance, strong good stride length. • Leg 3- Good receiver, passer, height of runner • Leg 4- Good finisher, good speed maintenance • Assuming the change over takes place just past the middle of the takeover zone the first leg will over.

18. INCOMING • Maintain speed and lane position. • Focus on the hand. • Correctly time the exchange • Communicate • Place baton in target hand • Chase out of zone.

19. OUTGOING • Measure accurately, establish lane position. • Read the go check mark, accelerate maximally. • Maintain lane position, hold steady target. • Take baton from incoming runner.