Everything Track and Field Sprints & Relays

perfect baton passing

xpresstrackcoach — Mon, 21 Sep 2009 16:09:33 GMT

I am a youth track coach and I have been really keying in on baton passes and I have found a way to make sure my team did not drop the stick or lose time messing up on it. The key to the relay is the baton pass and these are techniques that should be done. It starts with the order of the relay and it depends on what you have but now I recommend if you have one true sprinter and some decent runners but all of them in the 400 to build up their strength so that they can keep a baton going. Put the one true sprinter on second leg so you will not be out of it too early. Next put your next best sprinter on 1st leg and then your slowest on three and the remainder on four. Make sure your fourth leg can keep a position or make up ground. The first thing is steps, if you are coaching 12 and under the steps need to be between 8-14 and if they are 8 and under do not put them on the internation mark instead tell them to take about 10 steps and stay where their mark is everyone else needs to be internation or half way(I don't personally use this but it works). 13 and through 18 needs to be between 15-21. With older children they like to slow down during the passing zone and if they slow down the relay gets messed up. More steps makes them have to run the whole way but keep it in a reasonable range. The actual exchange needs to be as soon as they pass the entrance for the exchange zone. I know everyone says stick but if they automatically stick up their hand when they pass it, it works perfectly. Make sure their hand is back and tell them to adjust their hand. If the person is taller that's handing it high hand is the key and if the are shorter straight back so you can avoid someone falling. Make sure their hand is cupped so that they can receive it easier. Make sure you make them get it right 5 times perfectly with no mistakes no getting out early, no getting out late, and try to make sure the stick is passed between the first five steps once they enter the exchange zone. Anymore questions you can contact me

Highschool 400m

mccarthy34 — Mon, 12 Oct 2009 13:03:11 GMT

Hi, I am currently a sophmore in highschool and im trying to prepare for indoor and outdoor track while balancing football as well. i run the 400m outdoors and the 300m indoors. my PRs are 54.7 in the 400 and 39.41 in the 300. does anyone have any workouts that could help me get down to a low 52 in the 400 and high 37s in the 300?

I'm a masters 400m runner who has plateued.

fire178man — Sat, 15 Aug 2009 12:38:52 GMT

Hello, I'm a 33 year old male. I compete in masters USATF meets and just recently the World Police and Fire Games. I run the 100m(12.14), 200m(24.4), and the 400m(53.92)dashes. The 400 is my favorite. My first race in May I ran a horrible 56.7 second 400. (FAT) But two weeks later I ran a much smarter and controlled 53.9. (FAT) I've run in 4 other meets over the summer and the best I've done since then was a 54.2. It seems that I'm stuck. I know that there is a low 53 in me, maybe even a high 52 but there seems to be a wall that I just cant get through. I'm going to experiment with being more aggressive in the first 200m but if anyone has any other suggestions feel free to let me know.

200m

speedy — Fri, 31 Jul 2009 15:15:57 GMT

i just wanted to no how fast people can run the 200m dash

time:
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how to increase foot speed

jhall — Mon, 03 Aug 2009 13:00:42 GMT

I am looking for a way to increase my sprinters foot speed upon striking the ground. Any ideas?

200m

speedy — Fri, 31 Jul 2009 15:13:24 GMT

i just wanted to no how far people can run the 200m dash

time:
age:
wight:

100m times

speedy — Fri, 31 Jul 2009 15:03:27 GMT

i wanted to no how fast people where running the 100m dash

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Swiming

Mlfhntr39 — Fri, 17 Jul 2009 16:23:41 GMT

Should we allow our kids(10,8,5) to swim during track season? They run the 800m, 400m and 100m.

Hi! I'm a sprinter

Fri, 12 Jun 2009 06:46:04 GMT

I like to run fast.

Speed Training

oxman — Sat, 20 Jun 2009 09:54:05 GMT

I have now misplaced my 3rd copy of the Randy Smythe So Fast video. Not that any of my buddies or assistant coaches would know where it is at. Can anyone tell me ho/where to get another copy of it?

Thanks