4x100 tips?

Question

I am on a 4x100 team and am last I was just wondering on warm-ups or excersises that can help you run faster. Or things you you should do when you run thanks.

Answer 1

since it is a relay, work more on the technique of passing the baton rather than your actual speed. there are many little things you can do to improve your team's time as a whole. here's what my team does:

-we have the first person stand on the inside of the lane, with the baton in there right hand. the second person starts on the outside of the lane and recieves the baton with there left hand ( you dont loose time because it's a straightaway) they then switch the baton to there right hand before passing it to the third person, who will be on the inside of the lane. they should recieve the baton with there right hand. the last person (you) stands on the outside of the lane and recieves the baton with there left hand. this helps a lot and could potentially help your time.

-get to the point where you have the passing of the baton down to a rythm. you shouldnt have to look back at the person passing it to you. and the second the other person lets go of the baton, you should be sprinting full speed.

- have your marks down really well. know how many steps it is before the person passes it to you. count the steps, so when you're at different schools you dont have to reset your marks.

- POSSIBLY try changing the order. the other 4x1 team at my school changed up the order and took 2 whole seconds off there time! im not saying you should but during practice one day you should at least try once. also, make sure the first person is good at start with blocks!!

for you personally:

while you're team has started but you're waiting, stay loosened up and focused!  jog in place a bit, but as soon as the 3rd person gets the baton, you should already be standing still and staying completely focused. before your race, do some jogs, butt-kicks, high knees, lunges, and stretch!! stay loose and stay hydrated before the race. during practices, try running 200s and 400s to increase your stamina as well as speed. when you run, just leave all the energy you have on the track. even when you want to give up, just keep going!!

good luck :)

Answer 2

Try doing your warm-up's/training with ankle weights on, you will feel so much faster in the real event. You seriously feel like you can fly after you take them off.  I do it all the time before my events.  Hope this helps and good luck in the 4X100.