Eric Kramer, Asst Coach – Sprints/Hurdles, Grand Valley State University
Full video on Glazier Drive: Tips for Effective 4×100 & 4×400 Relays
OVERVIEW
A track & field coach walks through three high-value relay drills designed to develop fast, clean baton handoffs for both the 4×100 and 4×400 — while also getting quality sprint work done at the same time.
QUICK STICK DRILL
Used 3 to 4 times before every relay practice and before every race, this drill focuses on moving the baton from start to finish as fast as possible. Athletes work on proper hand presentation — thumb down, hand up, hand in the face of the incoming runner. The emphasis is on pushing the baton through the hand and grasping it quickly and efficiently through the zone.
4×60 METER RELAY DRILL
This drill doubles as max velocity sprint work and relay handoff practice. The coach marks zones using tape or cones, measuring 40 meters for the start and 30-meter segments after that, totaling 240 meters. Indoors, a 4×75 variation is run on a 300-meter track in lane six, which the coach describes as a program game-changer. The high-pressure, high-energy atmosphere — with throwers and jumpers stopping to watch — simulates race-day intensity and gets athletes comfortable performing under pressure.
4×4 CONTINUOUS RELAY DRILL (“400 THE HARD WAY”)
Nine athletes line up and take turns running 50-meter sprints at 90-95% effort — approximately 400-meter race pace — with a baton being exchanged every 50 meters. Each athlete completes eight total reps with roughly one minute of rest between, accumulating the equivalent of a full lap. The drill combines relay handoff repetitions, race-pace conditioning, and mental toughness in one efficient workout. A mixed-gender variation is also offered, with a recommended adjustment to the anchor-to-starter handoff to reduce the risk of a costly exchange error.