Necessary Ingredients for Executing Winning Relay Exchanges by Coach Adrian Wheatley "Teaching players during practices was what coaching was all about to me." John Wooden Men's 4x100m World Record 36.84 Women's 4x100m World Record 40.82 USATF Coaches Education Program Vince Anderson - Texas A&M Dan Pfaff - World Athletics Center Mike Eskind - Stanford University Andreas Behm - World Athletics Center Mike Turk - University of Illinois Sterling Roberts - Eastern Michigan Women's 4x100 American Record 40.82 Men's 4x100 American Record 37.04 Boy's 4x100 High School Record 37.76 Girl's 4x100 High School Record 44.50 Curtis Taylor - University of Oregon Randy Ballard - University of Illinois George Watts - East Tennessee State University And many other coaches along this journey How did I get to this point? By Adrian Wheatley 1
Building each component of your high octane sprint relay Building the Athlete and Relay Profile The Event Responsibilities Warm-up Protocol Sample Training Session Building the Athlete & Relay Profile Evaluation of your current athlete Establishing a semester, season, year and career goals. Training goals Season goals (time, place, etc) How to measure our goals Developing a plan of action to achieve the goals Testing to help in the planning season Stride Leg length / Stride frequency Standing long jump (SLJ) - Indicator of Leg Power Standing triple jump (STJ) - Leg Power, acceleration 30 meter fly - Indicator of Top End Speed 150m sprint - Long Speed and Speed Endurance 4 x 60m Relay - Simulation Relay Race By Adrian Wheatley 2
Degree of Difficulty - Vince Anderson The Event 3 Leg: 140m - You need to receive and pass the baton in the curve. 2 Leg: 140m - Passing the baton in the curve. 4 Leg: 120m - Receiving the baton blind in the curve. 1 Leg: 120m - Passing the baton in the curve. Each Runner needs to run threw their exchange zone. Not just a 100 meters 400m with three exchange zones. Fly zone is 10m from the start of the exchange zone. Exchange zone is 20m in length. Personnel Relay Responsibility Goal of the event is to have all the 4 runners passing a baton around the track as fast as you can. By Adrian Wheatley 3
First Leg- Outgoing Athlete 2 or 4 Good curve start Baton In right hand 100 m acceleration principles out of blocks (Look inside the lane) acceleration principles with out block Athlete on outside of lane Read go mark upside down Receive with left hand, pass with left hand Outgoing Athlete 3 (Look outside lane) 100m acceleration principles no blocks Athlete occupies inside half of lane Read go mark upside down Receive with right hand, pass with right hand Leave aggressive Try to run away from the incoming runner. Leave on time Never guess. Hit the mark and roll Presenting a steady open hand thumb down target. Do not grab at baton. Close hand when baton strikes heel of hand. After receiving the baton, continue to accelerate aggressively. By Adrian Wheatley 4
Run in aggressively. Try to run through the outgoing athlete. When you pre-rehearsed mark in the zone call ( stick, pass, hit ) Look the baton into the target with push pass. Run through and well beyond the pass. 1st and 3rd legs run on inside half of lane. 2nd and 4th legs run on outside half of lane. Respect these boundaries in stance and throughout the entire zone. I use tape during training session to give the a visual zone to work in. TEACHING THE EXCHANGE: Set up: 40m run in to outgoing sprinter / 20m run out past zone for incoming & outgoing No Baton Incoming athlete accelerates through and past zone - solo Outgoing athlete accelerates through and past zone - solo Set go mark at 25-28 pigeon steps. Use adjacent lanes Combined acceleration through and past zone (until correct) without baton Warm - up Protocol Introduce baton Outgoing athlete calibrates vision Exchanges at full speed adjacent lanes (teach and make adjustments > deep pass) Move to shared lane Exchanges at full speed shared lane (teach and make adjustments > deep pass) By Adrian Wheatley 5
1 x 1 x 50m x Weave 1 x 10 reps x Cat Stretches 1 x 1 x 50m x Backward Weave 1 x 1 x 50m x Side Shuffle RT. 1 x 1 x 50m x Side Shuffle LT. 1 x 1 x 50m x Arm Circles 1 x 1 x 50m x Arm Across 1 x 1 x 50m x Skip Lunges 1 x 1 x 50m x Skip 1 x 20 reps x Eagles (R/L) 1 x 20 reps x Scorpions (R/L) 1 x 10 reps x Prisoner Squats 1 x 20 reps x Fire Hydrants 1 x 20 reps x Side Leg Swings (R/L) 1 x 20 reps x Flutter Kicks (R/L) 1 x 10 reps x Back Hypers 1 x 20 reps x Mountain Climbers 1 x 2 x 10m x Toe Taps 1 x 2 x 10m x Butt Kicks 1 x 2 x 10m x Straight Leg Shuffle 1 x 2 x 10m x Ankling 1 x 2 x 10m x High Knee 1 x 2 x 10m x Skipping A's 1 x 2 x 10m x Backwards Run (Heel to Butt) 1 x 2 x 10m x Side Shuffle RT. 1 x 2 x 10m x Side Shuffle LT. 1 x 2 x 10m x Fast Leg RT. 1 x 2 x 10m x Fast Leg LT. 1 x 2 x 10m x Alternate Fast Leg 1 x 2 x 10m x Straight Leg Bound 1 x 2 x 40m x Strides - 65%-> 70%-> 75%-> 80% 1 x 2 x 50m x Strides -> 75%-> 80%-> 85% -> 90% -> 95% By Adrian Wheatley 6
CloudTrainingSystems.com This presentation represents 10 years of coaching at the collegiate level. The majority of the information I have learned is from reading,talking to other coaches, and trial and error. My philosophy and program has evolved as my environment has changed. As you know there are several different ways to get the end results. I hope you can take some information from this presentation. Coach Wheatley adrianw@illinois.edu By Adrian Wheatley 7