Learn the upsweep exchange: push the baton from below into the low-held hand — with drill sequence, mistakes, rules and an honest view of the evidence.
In the upsweep exchange the incoming runner guides the baton from below into the outstretched, low-held hand of the outgoing runner. The rule book does not prescribe the technique: what matters is that the baton is passed inside the 30-metre takeover zone, and only the position of the baton counts [1].
The honest answer to whether the upsweep is better than the downsweep: the evidence is thin. A paper in New Studies in Athletics (2017) argues for the upsweep because it is more reliable and hinders neither natural arm motion nor running speed. The authors also explain why the Japanese coaches switched from the downsweep [4]. A federation presentation from 2016 lists further advantages: sprint mechanics are preserved, a missed first attempt does not break the rhythm, and the hand with the palm down is a better target [3]. Those are arguments and coaches' judgements, not field trials.
What is documented: the exchange costs time when it goes badly. In six national-level sprinters, speed on entering the zone and at the start of the handover together explained 55 % of the variance in the 30 m zone time [5]. In computational models the ideal check mark lay between 11.04 and 12.20 metres depending on exchange and lane [6]. A good exchange is timing at high speed, whether from above or from below.
The outgoing runner stretches the arm back, the hand low and open, palm down [3]. The incoming runner guides the baton into the hand from below. Children already practise this in the lesson of the Federal Office of Sport: hold the baton at the end, guide it into the wide-open hand, thumb spread [2].
Milestone (practice standard): 10 passes while standing, the baton stays in the hand every time.
The incoming runner calls “Hand”, the outgoing runner swings the arm back [3]. The sequence according to the lesson: standing, with the call, walking, jogging [2].
Milestone: 10 clean exchanges while walking.
Now you exchange while jogging, first with, then without the call [3]. The baton sometimes drops now; that is part of learning.
Milestone: 8 out of 10 exchanges at the first attempt.
The disadvantage of the upsweep is the “shrinking baton”: after the takeover it has to be rotated upwards in the hand [3]. Practise the rotation for two to three steps until the grip is right before you do it at speed.
Milestone: the baton lies securely in the hand after 3 steps.
Now you run staggered, as in the race, and exchange in the takeover zone. The pass begins when the receiver first touches the baton and ends when only they hold it [1]. You test the check mark yourself; the computational models show that it depends on exchange and lane [6].
Milestone: 8 out of 10 exchanges in the zone without anybody braking.
Exchanges happen at sprint speed. Warm up thoroughly, especially hamstrings and calves: of 357 athletes before the 2018 European Championships, 48 % had had a hamstring injury at some point in their career [8]. Stay in your lane after the pass until the track is clear [1].
This guide explains and motivates; it does not replace supervised training or a coach.
Two things many do not know: first, every coach knows the rule-of-thumb figure for the distance in the downsweep, two arm lengths plus half a baton [7]. For the upsweep I did not find a reliable figure. So mark with tape in training how far apart you are at the takeover, and film from the side. Second: never change method shortly before competition. If you switch, do it during preparation.
Yes. The rules only stipulate that the baton is passed in the takeover zone and that the position of the baton counts [1]. They do not prescribe a particular technique. What matters is that the baton is passed inside the zone, otherwise disqualification follows [1].
Little is documented. A 2017 specialist paper calls the upsweep more reliable and not a hindrance to running [4]; a federation presentation names further advantages, but also the disadvantage of the “shrinking baton” [3]. Test both with your team before you commit.
In the 4×100 m relay the bend runners run on the inside and hold the baton in the right hand, the runners on the straight run on the outside and hold it in the left [7]. The baton does not change hands with every runner [7]. Train every position, not just your favourite [7].
I did not find a documented figure. For the downsweep the teaching material gives two arm lengths plus half a baton [7]. With the upsweep you have to test the distance in training and set it to suit your speed.
Individually. In a computational model the ideal mark lay between 11.04 and 12.20 metres depending on exchange and lane, assuming a gap of one metre between the runners [6]. Test it and adapt it to your speed.
Blind Exchange with a Check Mark: The 4×100 m Takeover Without Looking Back