400 meters?

Question

My 4x4 team is pretty solid and we have a meet next thursday. Does anyone have any tips to help improve out time before next thursday that can get us results by then?

Thank you

Answer 1

doing that relay too

we just stretch out really well 3 events before the relay

and our whole time can run under a minute

and we usually get about 4 min for the whole thing so hope this helps

Answer 2

i am in the same relay!! and i usally warm up by doing butt kicks a few times jogging back and forth, stretching out my legs really well, and if you want a really good 400 time you should sprint the whole entire race, [thats really hard to too] but if you can't sprint the whole time it is really important to race and sprint really hard at the end so you can pass people, because the people who have been sprinting the whole time will wear out and be very tired. also if you have spikes that usally speeds up your time by a couple seconds

Answer 3

1. start warming up an hour before the event.

2. Make sure you are absolutely certain on your change overs with the battern.

3. make sure that you relay team is in the right order.

4. Have a quick practise with the team before your race.

Answer 4

work on the handoffs. usually in the 4x4 its not blind, but doing a blind handoff (not looking over your shouler for the baton) would make it faster. just work on the handoffs and do some speed and endurance training. lots of 400's.

Answer 5

The day before a meet, my 4x400 team will do about six 100's at about 13-14 second pace, followed by one 800 meter run at a 3 minute pace, which is only a 90 second 400 pace.  This will loosen your body up for the big race the next day.  For future reference, the 800 is a great race to increase your endurance.  After I started working on my 800 at practice and at meets, my 400 time dropped 2 seconds.

On the day of the race you should be sure to warm up with your team about 1 hour before the race by jogging a few laps, stretching, and making sure no one is nervous.  Talk with them and keep them relaxed, the start of the race is when people get anxious and that can get you distracted when the hand off comes.  When it's time for you run your leg of the race, don't be pressured into starting too quickly in order to pass someone in the first 100 meters, this can drain you for the last(and most important) 100 meters.  

For me, the first 100 is 13 seconds, the second is maybe 14 seconds, the third is 13 seconds, and the final stretch goes back down to 12 seconds or whatever I have left.  This allows me to get a good start and keep enough energy to get a good finish.