Relay Exchange 101: Finding the Perfect Mark 📏🔥 Ever wonder how the best relay teams nail every handoff? It all starts here—perfecting the initial exchange marks. Here’s a behind-the-scenes look at our first relay practice setup: 🔹 Step 1: No Baton, No Problem For our initial session, we skipped the baton entirely. Our athletes used their scheduled speed workout to determine ideal exchange marks without the added complexity of baton handling. 🔹 Step 2: Setting the Scene We placed the incoming runner in Lane 3 and the outgoing runner in Lane 4. Each athlete had predetermined running distances. The outgoing runner’s ONLY job: read the mark and GO! 🔹 Step 3: Measuring for Precision As coaches, we closely evaluated each pair, adjusting the marks as needed. Our main objective? To ensure perfect spacing for the exchange by the outgoing runner’s 10th step. 🔹 Step 4: Data-Driven Decisions 📊 We also placed our Freelap timing system 7 meters from the end of the relay exchange zone, m...