How to Run a 4 X 100 Relay

The 4 x 100-meter relay -- also known simply as the "4 x 1" -- is a sprint event in which four members of each team runs a 100-meter leg. The 4 x 100-meter relay is commonly run at all track and field levels, from youth through professional. It's typically the last event in major meets such as the Olympics and the World Championships.

Things You'll Need

  • Baton
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Instructions

  1. First Runner

    • 1

      Position your feet in the starting blocks. Hold the baton in your right hand, whether you're right- or left-handed.

    • 2

      Run out of the blocks when the starting signal is given. Run as fast as possible while remaining in your lane.

    • 3

      Place the baton into the palm of the second runner, within the 20-meter exchange zone.

    Second, Third and Fourth Runners

    • 4

      Stand about 10 meters in front of the exchange zone at the start of the race.

    • 5

      Run forward when your teammate approaches with the baton.

    • 6

      Extend one arm backward, with your palm up, when you're about midway through the exchange zone, then grasp the baton when the previous runner places it in your hand. The second and fourth runners receive the baton with their left hands. The third runner receives the baton in the right hand.

    • 7

      Sprint at top speed within your lane until it's time to pass the baton to your teammate within the next exchange zone. If you're the fourth runner, sprint to the finish line.