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Dave Halliday 22 Years as a Head Track & Field and Cross Country Coach, the last 12 at Flagler Palm Coast HS. 4 x State Championship Teams, 2x Runner-Ups 55 x Collegiate Scholarship Athletes 3 x State of Florida—Coach of the Year 2014—Brooks’ Most Inspiring Coach (Top-25 finalist) Chairman for Florida Track & Field Coaches’ Association (2008-2015) Executive—Vice President: USATF—Florida (2008-2015) USATF—Level 2 &3 Certified Inducted into the Florida Athletic Coaches’ Association—2015
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Developing and Winning with the 4 x 400 and the 4 x 800
Relay
David Halliday Director of Track & Field and Cross Country
Flagler Palm Coast High School 2016OAT/CCC Track & Field Clinic
Dave Halliday 22 Years as a Head Track & Field and Cross
Country Coach, the last 12 at Flagler Palm Coast HS. 4 x State
Championship Teams, 2x Runner-Ups 55 x Collegiate Scholarship
Athletes 3 x State of FloridaCoach of the Year 2014Brooks Most
Inspiring Coach (Top-25 finalist) Chairman for Florida Track &
Field Coaches Association ( ) ExecutiveVice President: USATFFlorida
( ) USATFLevel 2 &3 Certified Inducted into the Florida
Athletic Coaches Association2015 Skills of the Relay Events: The
Visual Exchange
Used in the 4x400 and the 4x800 relays, where runners are more
fatigued and safety more important. Skills of the Relay Events: The
Visual Exchange
The Outgoing Runner Takes off aggressively at the exact instant the
incoming runner hits the go mark. Try to build some momentum in
order to match the speed of the incoming runner before looking back
for the pass. At verbal signal or predetermined point, the outgoing
runner turns to the inside, extends the left arm and presents the
open hand, trying to establish a high, stable target. After
receiving the baton, it should be safely switched into the right
hand. Skills of the Relay Events: The Visual Exchange
The Incoming Runner Responsibility for making the pass. Run
strongly through the zone, without decelerating or reaching. Give a
verbal command when ready to pass the baton Actively place the
baton in the outgoing runners left hand with the right hand. The
4x400 Relay Visual passes are used in the 4x400 relay.
If used, the go marks for each outgoing runner may be placed from
8-16 feet behind the runners starting location. This distance
varies greatly depending upon the ability of the incoming and
outgoing runners. This distance should be chosen conservatively,
since incoming runners will be very fatigued. The 4x400 Relay The
race is usually run with a three turn stagger.
The first runner will run the entire leg and pass the baton in the
assigned lane. The 4x400 Relay The second runner will receive the
baton and run the entire first turn in lanes. Break inside at the
break line marking the end of the first run. Do not run to the curb
immediately, but on a path that marks a tangent to the inside of
the curve. The 4x400 Relay The third and fourth runners will use
the same exchange zone Positions will be adjusted by officials,
depending upon the team's position in the race. Find teammates as
enter the straightaway Anticipate shuffling of outgoing runners.
The 4x400 Relay Mechanical characteristics of the four legs are
more similar Considerations for determining the running order are
different than in the 4x100. Best runner, typically, runs the
fourth leg to finish strongly. OR, based more on the runners
ability, competitiveness, ability to run well when ahead or behind,
or the opponents strategy. Progressions for the Visual
Exchange
Exchange Rehearsal at various speeds and under various conditions
Simulate a crowded hand-off Runners Responsibilities
Incoming Run to Window Run Thru Zone Present When Palm Appears Hit
The Hand The 1st Time Make Sure They Take It After Pass, Complete
Stop Look Before Moving (Unless in Lane 1) Outgoing Create Window
Pull Runner Thru Zone Take Baton Choke it Adjust After 3, if needed
Switch Hands, When Clear (Anchor ???) Use first 5 to 6 seconds
Coaching Points Walk Track Before Meet
Warm-Up in the Lane They Will Be Using EMPHASIZE TEAM NEVER ASSUME
an athlete knows even the simplest rules DONT CHASE DONT WASTE YOUR
BEST ATHLETE Get The Big Picture = Watch From a Distance Personnel
& Strategy -Is Curve running important?
-How do they handle the baton? -Are they better in lead or behind?
-Can they use left/right hand? -Can they run out of blocks?
-Consistency -Competitiveness -Experience: (everything else being
equal) -Use of alternates: Develop depth Train alternate in several
spots : 4x400 and 4x800 Identification
Kosmin Test: 2 x 60 seconds ALL-OUT 3 minute recovery, move around
Measure distance ran 1st :60 Measure distance ran 2nd :60 Add
totals and insert into Kosmin Calculator Boys and Girls predictive
is different Find out who CAN actually run an 800m, also potential
4x800 and 4x400 candidates Find out who has 4x400 and 4x800
Identification General Prep Phase
Kosmin Test: 4 x 800 Relay Relay personnel selection Race
Selection/Season Plan
Who is best suited to run the relay? What is the best order to run
the relay? Race Selection/Season Plan How many 4x800 races is
enough? Skills of the Relay Events: The Visual Exchange
The Incoming Runner Responsibility for making the pass. Run
strongly through the zone, without decelerating or reaching. Give a
verbal command when ready to pass the baton Actively place the
baton in the outgoing runners left hand with the right hand. Skills
of the Relay Events: The Visual Exchange
The Outgoing Runner Takes off aggressively at the exact instant the
incoming runner hits the go mark. Try to build some momentum in
order to match the speed of the incoming runner before looking back
for the pass. At verbal signal or predetermined point, the outgoing
runner turns to the inside, extends the left arm and presents the
open hand, trying to establish a high, stable target. After
receiving the baton, it should be safely switched into the right
hand. 4 x 800 Relay Race Strategy How many good runners do
have?
Where to place these runners 1st Leg:steady, dont panic, keep us
close 2nd Leg:a reliable catcher with patience 3rd Leg:consistent,
dont panic, slowest? 4th Leg:hold the lead or recapture it, anchor
leg must have ice in their veins, cannot panic, and must focus all
the way through the finish line Strategies: 1st =fastest; 2nd and
4th fastest; progressively faster as you go? 4 x 800 Relay All in
all, you can never have enough 800m runners
Builds confidence for mid-distance group, is a lot of fun They can
cover a multitude of events: 800m 4x800m 4x400m 400m 1600m 300IH? A
winning 4x800 gives confidence to your entire track team Starts a
track meet off with a bang! 4x400&4x800 Any questions? Sources
and Suggested Readings
Road to the Top Joe I. Vigil, Ph.D. (1995) Training Distance
Runners David Martin & Peter Coe (1991) USA Track Field Coaches
Education Level 1 Certification (broad & general) Level 2-
Certification (sciences & event specific area) Level 3-
Certification (event specific-high performance) Advanced
Summits