4x100 and Relay Race Theory

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4x100 and Relay Race Theory

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The 4x100 and Relay Race Theory: There isn't much out there regarding the 4x100 Relay. The vast majority of teams just do what they see everyone else doing. This course is designed to help coaches and athletes maximize their potential in this complicated and surprisingly nuanced event.� - What are the cardinal rules of the 4x100 that are non-negotiable? - What type of passes are most widely used, and which pass is most effective? - What can I do to minimize slowing through the exchange zone? � - Personnel: who runs where? � - How should my runners set up on the track? � - How do I practice the relay? This video series will answer all these questions and more. An all-in-one-stop shop for everything 4x100, from the very basics to advanced level race theory. If you care about this race and want to see your team succeed, then this is the resource for you!1 Trailer Free 0:33 2 Welcome 1:45 3 Pop Quiz 2:23 4 The Basics 2:45 5 Relay Zone Measurements 4:10 6 Acceleration Curve Free 5:06 7 Baton Speed in Exchange Zone 7:08 8 Cardinal Rule #1 - Where to Start 3:24 9 Cardinal Rule #2 - The ideal Exchange 3:46 10 Cardinal Rules Demonstration 2:47 11 Relay Variables 2:16 12 When to "GO" 4:58 13 Counting Steps and GO PATCH 2:17 14 Silent vs Verbal Exchange 3:12 15 Determining Who Runs What Leg 10:51 16 3rd Leg Take Off Demonstration Free 0:56 17 Marking with Tape 0:35 18 Distance of Each Leg 5:15 19 Through the Zone 2:20 20 The Incoming Runner 3:36 21 The Outgoing Runner 11:41 22 The Take Off 2:14 23 How to Time Through the Zone 3:07 24 The Overhand Down Sweep Pass 4:37 25 DownSweep Demonstration 0:28 26 The Push Pass 4:36 27 Push Pass Demonstration 0:41 28 The Underhand Upsweep Pass 7:44 29 Underhand Upsweep Pass Demonstration 1:08 30 Shrinking Baton Scenario 1:28 31 The Myth of "Free Distance" 6:50 32 Boys Invitational 3:56 33 Boys Dual Meet 1:58 34 Girls Invitational 4:32 35 France 1990 World Record 2:49 36 Progression 2:50 37 Exchange 3:29 38 Coaching Points 4:29 39 Example of Training Workout 0:35 40 Training Demonstration 1:10 41 Pop Quiz Answers 2:57 42 Thank you 1:17 43 Podcast Interview on 4x100 and Team USA Free 35:41Coach JT Ayers is a three-time Orange County Track Coach of the Year and has been coaching Track and Field for 15 years. After winning a CIF Title, he took over at his Alma Mater, Trabuco Hills High School, as Head Coach of the boy's team in 2014. Since then, his athletes have broken 42-grade level and 8 school records, 3 All-Time Orange County Records, and the team has been ranked #1 in Orange County 6 different years (2015, 2016, 2018, 2020, 2021, 2022). In 2020 his team won the California Dual Meet Championship. His boys currently have the #1(41.24), #2, #4, #6 fastest times in Orange County History. His Girl's team records the fastest time in Orange Country this past season.� After a 36-year coaching career at Rio Mesa High School, Brian Fitzgerald emerged from retirement in 2020 to join the Ventura College coaching staff as a sprint and relay coach. Honored as the CIF Southern Section Girls� High School Coach of the Year in 1994, the California State Boys� Coach of the Year in 2011, and the USA Today National Girls� Coach of the Year in 2016, he brings impressive credentials to the Pirate program. Coach Brian Fitzgerald while at Rio Mesa High School coached his boys� and girls� teams to 53 league titles, seven CIF Southern Section divisional runner-up awards, five CIF-SS Championships, and the girls� California State Team Championship in 1988. Additionally, Brian has coached individuals to 39 CIF Championships, 16 CIF Master�s Meet first place finishes, and 14 California State titles. He has also coached four National Champions. Over the past four decades, Brian has been recognized as playing a major role in the development of the sprints and relays in Southern California. He lists the fact that he has coached 15 different 4x100 relay squads to CIF titles as one of his most memorable coaching accomplishments. On the women's side, he has coached a State 100 Meter Champion in each of the past four decades�Angela Burnham in the 80�s (11.28, five state titles total, twice National Female Athlete of the Year); Marion Jones in the 90�s (four state titles while at Rio Mesa, 11.17/22.76 as a 15 year-old, National Athlete of the Year), Valexsia Droughn in the 00�s (11.47); and most recently, Zaria Francis in 2015 (11.26/23.09). Francis was also the National Indoor 60-meter Champion (7.30) in 2016. On the men�s side, Brian�s relay teams have been among the nation�s best, running 40.69 in the 4x100 Relay, 1:25.10 in the 4x200, and 3:14.89 in the 4x400

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