Most relay teams have the same 5 exchange mistakes. They are all fixable in 1-2 practice sessions, and they cost more time than any single runner's bad day. Below: what the mistakes look like, why they happen, and the drills that fix them.
Most common 4x100 mistake. Outgoing runner goes before the incoming runner hits the go-mark, then the incoming catches up at the zone line and forces a rushed pass. Fix: re-measure the go-mark for your actual closing speed.
Costs 0.1-0.2 seconds per exchange. The eye drop slows you down. Drill: blind handoffs at 80% speed, then 100%, until trust is automatic.
The call ("Stick!" or "Hand!") needs to come early enough for the outgoing runner to react. A late call forces a sloppy pass. Drill: count steps from go-mark to call so the rhythm is automatic.
Relay mistakes are the most fixable problems in the sport. Film one exchange, AI catches the frame where the timing fails. Fix and re-test in the next session, the same day.
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Common questions athletes and coaches ask about this topic.
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