We have 5 runners, that can break 11 seconds in the 100m. Help with 4x100 training.

You have ONE guy that can break 11 seconds.

Does your email work? I can help but not on the forum.

KobeDoinWork24 wrote:

We have 5 different guys here that can run a sub 11.4 for the 100m dash so I figured that they should run the 4x100. Hell maybe even the 4x4 since on of them can run a sub 50 second 400.

Here are their times for the open 100m:

10.85

never been tested for the 100m, only 400 at 49.5.

11.1(without spikes)

11.2(without spikes or even a starting block)

Do you know who should start where, for the legs of the relay. and what kind of training they should do.

Where can I purchase cheap cheap spikes for them to where when they run the relay.

The guy that ran the 10.85 is not willing to do the 4x4, but we have one other guy who can run a 57 second lap without spikes.

First things first, he's not willing to run the 4x4? Then screw him. If I am a baseball coach and a player is unwilling to lay down a bunt or steal a base, I'm not playing him. If I am a basketball coach and a player is unwilling to set a screen, he's on the bench. Don't let a high school kid push you around.

Secondly, on the 4x1, you need to have your 10.85 guy leading off. He will be the best out of blocks and will be able to get you the ever important good start. I'd run the 400 guy 2nd, as he will probably be the slowest and it is the shortest leg.

all legs can be shortened or lengthened by when you have them receive the baton. Usually the first leg is the shortest because most kids hand-off before the mid way point of the zone. So the lead off often runs less than 100m.

The second leg should be where the fastest guy goes because you can manipulate the legs to have the baton in leg 2s hands the longest. Have him get the baton early in the zone from leg 1 and have him hand off late in the zone for zone 2. They can have the baton for as much as 120m if you can get the timing right.

o/1

I can run a marathon somewhere between 2 and 3 hours. I'm very glad to be able to break 2 hours according to your logic.

I'm not a sprinter but from watching various 4x100s, my advice is work on your handoffs! they are critical and if done right can save you so much time

Grammar lesson:

When talking about people, you use the word "who" instead of "that". So you have 5 runners WHO can break 11 seconds in the 100m.

And actually it may be whom, I'm bad at cases.

Check here for cheap spikes, they have great prices on assorted sizes:

http://www.firsttothefinish.com/items.asp?Cc=fw_foot_sprint&Sort=2

In the 4x1, just keep the baton in the center of the lane: http://www.letsrun.com/forum/flat_read.php?board=1&id=1579090&thread=1578781

Louie Viviatti wrote:

First things first, he's not willing to run the 4x4? Then screw him. If I am a baseball coach and a player is unwilling to lay down a bunt or steal a base, I'm not playing him. If I am a basketball coach and a player is unwilling to set a screen, he's on the bench. Don't let a high school kid push you around.

Secondly, on the 4x1, you need to have your 10.85 guy leading off. He will be the best out of blocks and will be able to get you the ever important good start. I'd run the 400 guy 2nd, as he will probably be the slowest and it is the shortest leg.

If done correctly, the anchor leg is the shortest leg. The person who said the 1st leg is the shortest is only right if you don't teach kids how to use the zone.

Let me be more specific.

The first leg and anchor can run AT MOST 110m and as little as 90m with the baton. Both first and last leg only have 1 relay zone that can be manipulated.

The second and 3rd legs can use the 10m fly zone, the 20m exchange zone on each end. They can have the baton for as long as 120m plus the additional 10m fly in= 130m running. They can have the baton as little as 80m if receiving in the last possible meter and handing off in the first possible meter. Good coaches expolit personnel here in these 2 legs. They often get the 2nd runner (the fastest and best runner) to get the baton early, and hand off late trying to get as much of the 120m with baton as possible. The 3rd leg is where most try to place the weakest of the group. Getting the baton late and handing off to the anchor who is usually the second best (except in Olympics where the Wheaties box often trumps having them second leg where they can do the most good for the team).

Other things to consider are starting ability, curve running ability, and the ability to give and receive. Leg 1 only has to hand off. Leg 2 and 3 have to both hand off and receive, leg 4 just receive.

BAton stays in the middle of the lane. Legs 1 and three run on inside of lane with baton in right hand, legs 2 and 4 run on outside of lane with baton in left hand.

Watch LOTS of film (from HS to college to World Class) and you will discover that most batons are exchanged early in the zone and before the mid way point. Therefore the first runner is often carryin the baton the shortest distance.

It is a real coaching and athletic skill to have a team of athletes with different abilities successfully maximize their potential.

The place to do that is leg 2 and 3.

If we need to, I can start posting acceleration numbers for 100 meter races. No one hits top speed in the first 20 meters of their run. Therefore, if you are handing the baton in the first half of the zone, you are not maximizing your speed. The best teams will hand the baton in the latter half of the zone unless they have specifically manipulated a zone to get one runner to run short and another to run long. The best zones to manipulate for a short leg is the anchor leg as you can maximize the acceleration zone. Take a guy like Bolt. You put him on the third leg and not only do you have a great curve runner running a curve, but you also have your fastest guy running close to 120 meters. He hands to the slowest runner - the anchor - who only needs to run 90 meters but also gets the stick at full speed. If you shorten the first leg instead, you have killed the acceleration of your second leg.

Yes... But the anchor gets the glory. Thus many times the ego goes there, especially when the star is the coach's son.

Seen it all before wrote:

Yes... But the anchor gets the glory. Thus many times the ego goes there, especially when the star is the coach's son.

Best competitor goes last. In a close race, the anchor has to be able to fight everyone off. Theoretically, it's just sprinting so everyone should run their fastest no matter position, but that's just not true at all. I run my fastest girl last because I know she can 1. catch anyone, and 2. won't get caught. It's one of those intangibles that I wouldn't trade to try to improve by .1 seconds because she ran 7 meters more than someone slower. Unless your team is shooting just for a specific time, you have to play the competition cards rather than the time cards.

You need to teach all of your athletes to be competitive, not just the fastest one.

dontflushwhileyousit wrote:

Best competitor goes last. In a close race, the anchor has to be able to fight everyone off. Theoretically, it's just sprinting so everyone should run their fastest no matter position, but that's just not true at all. I run my fastest girl last because I know she can 1. catch anyone, and 2. won't get caught. It's one of those intangibles that I wouldn't trade to try to improve by .1 seconds because she ran 7 meters more than someone slower. Unless your team is shooting just for a specific time, you have to play the competition cards rather than the time cards.

You are one total idiot.

I don't think I need to explain any further. There i snot one statement you have made in there with any sense, or based on any knowledge.

You clearly have no fcking idea about sprinting. You are a dolt.

geesus I just read the rest of the thread.

Not one of you probably ever ran a fast sprint in your lives. Running to the bath room was probably your limit in urgency.

First - all the legs are the same length. Where you choose to make the hand-offs determines the 'length'. Pretty fcking obvious, but missing most of you.

There are many reasons to choose the order. Some can't give a baton, some can't take. There's first and last sorted.

Some guys are great starters and fade - maybe first. Some guys a poor starts and finish well. Last leg, 2 nd leg.

You may be surprised to learn that Bolt - the fastest man in the world, usually runs 3rd leg.

The 2nd leg in many tracks has the tail wind. A good top speed guy is great there, especially one who can change the baton in a crowd. That change is busy. Usually teams shorten the 1st and 3 rd legs, but its never that short that it should bother you. You may not have any sprinters at all.

Since only one guy has spikes, you probably clocked them yourself. Is the 10:85 fully auto, or just a hand time with hundredths. I suspect the latter.

I'd argue that apart from the 10.85 kid (maybe), you have no idea what your guys can run.

You have more to do that to listen to advice from middle distance runners on the web. I'd train them to sprint, and worry less about the relay. That will fall into place. You maybe surprised to learn that most sprinters have a preference. Follow their advice.

And I was a sprinter, a successful one.