4x400 Tips?

Question

Basically I run the 800 and they put me on the Freshman A team for 4x400 on Wednesday's meet. The sprints coach doesn't realize that not all sprinters are 55 and 200 runners, so I have no tips on how to run the 400, LET ALONE the baton hand offs. He just refers to the last baton practice which half of us weren't at, and when he does explain it, his technique doesn't even sound well. He tells us to take the baton from the person coming in, because they'll be tired, and it doesn't matter how you do it (like over/under hand, hand open up or down, etc), because it's essentially the same thing. The only thing that he wants is to have it go from right hand to left hand in the pass, and the concept of taking it from the tired runner. He got mad at me today for not doing that :|

So can someone tell me how to REALLY do 4x400, because he sounded so uncofident and farfetched it's ridiculous

Answer 1

Listen your coach, you'll be surprised how much he knows. For the 4x400 it really doesn't make a difference how you recieve the baton because it is a longer race, and doesn't matter as much as the 4x100 or 4x200. And he is right about taking it from the tired runner, what moves faster a fresh runner or a tired runner? Remember, a relay isn't as fast as you can run around the track, it is as fast as you can move the baton around the track.

Answer 2

As far as the handoff the easiest way to do it for the 4X400 is to stand facing the football field (the backstretch of the track) with your left arm out (your thumb should be facing up like you are giving a handshake). that way you can watch your teamate and when they get close you can take off just make sure you have the baton first. like most have said, the handoff isn't as technical as it would be for a shorter relay so really dont worry about it too much.

As for running, have fun with it especially since you run the 800. Just think of it this way its only half the distance that you usually run so it should go by fast. Just dont go out too fast or you will feel it in the end. have fun and good luck!

Answer 3

I am a long distance runner. I am a junior in high school and have run 7, going on 8 seasons of track/ cross country in high school. I've been doing track for a while and the shortest race my coach had ever put me in is the 800, and even that grudgingly.
So I was shocked when he put me in a 4x400 yesterday. Albeit, he put me on a JV team just to fill up the last spot on a team of inexperienced freshmen and sophomores, but it was fun for me to see what my 400 time was since I hadn't run it since 8th grade.
My advice is to sprint. Just run as fast as you can. I don't know what distances you usually run but the 400 was the fastest I've run in a while and I just sprinted the whole thing. Don't kill yourself in the first 55m, but don't save anything for the end, it's a short race.
For baton exchanges you should stand sideways in a running position and extent your left hand toward your team mate. When they get close to you, say 10m away, start running, keeping your arm extended. When you get the baton switch it to your right hand and then "explode". That's what my coach tells us.
Be competitive! I actually had fun in my 400 because it was so short I didn't have time to really get tired like in a 5k race or something. I got 71seconds, which won't get me on the A team or even the B team but it was good for me.

Answer 4

Your coach probably knows what he is talking about, so take his advice. The baton hand-off in the 4x400 is not as crucial as in the sprint relays, but you still need to make sure you don't waste any time, and also keep it as smooth as possible because their is usually a lot of traffic on the track during the hand-off. Your endurance that you have probably developed from the 800 should serve you well down the homestretch of your 4X400 leg.

Answer 5

It's obvious there's a lack of communication in your situation. Get to the coach and explain that you weren't at the last hand-off practice and as him to explain those things you aren't clear on.

P.S. Yes, I agree with you, there seems to be some vagueness in the coach's knowledge, but your coach is all you have at this time. Do your best and Good Luck.