# @mvpleague on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/DHud61ARPYV
- **Gondola URL:** https://gondola.cc/posts/28495003-mvpleague-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/90ccd85f3a.jpg
- **Posted:** 2025-03-28T02:22:15.000+00:00
- **Account Owner:** MVPLeague (@theMVPtrackclub) — https://gondola.cc/theMVPtrackclub

## Caption

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, measuring an 8-meter window. This let us capture precise speed data for both incoming and outgoing runners, ensuring our adjustments were based on actual performance metrics.

The result? Confident athletes, precise handoffs, and a relay ready to fly 🔥🔥🔥

Stay tuned for Part 2, where we’ll introduce the baton and refine our exchanges even further!

Got questions on relay techniques? Drop them below 👇 and let’s talk speed!

#MVPLeague #TrackAndField #RelayTechnique #RelayExchange #TrackCoaching #SprintTraining #SpeedKills #Freelap #CoachMoeKnows #ThisIsTheWay

## Stats

- **Views:** 0
- **Likes:** 332
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## Tags

relayexchange, trackandfield, freelap, speedkills, mvpleague, coachmoeknows, trackcoaching, sprinttraining, relaytechnique, thisistheway

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