A 400-meter relay is arguably the most exciting race in track and field. It features four sprinters running a lap faster than any one could do alone, adding a collective element to a predominantly individual sport.

It celebrates speed, strategy and coordination, and is routinely a source of high drama and the ever-popular photo finish. Those intriguing elements, however, are not all that brings a crowd to its feet.

There's another, slightly sadistic source of fan fascination. While the stopwatch rolls, there exists an omnipresent possibility of a train wreck.

"The 400 relay is a thing of beauty when all goes well," Rancho Bernardo High track coach Don Jones said. "But if something goes wrong, everything can fall apart."

The object is simple: transport an aluminum baton around the track as fast as humanly possible. The process, seemingly easy in concept, can often get muddled in execution.

Proof came four years ago at the CIF San Diego Section finals. Helix High's boys squad, anchored by future NFL star Reggie Bush, was an overwhelming favorite to win a state title. But it botched an exchange down the home stretch and blew a chance to win a state championship, break 41 seconds and go down as the fastest relay team in section history.

"That's as big a baton drop as there's ever been," said Jones, who was the judge on hand for that fateful exchange. "They were ahead by five meters and with Reggie as the anchor, they could've won even with a minor hiccup. Unfortunately, everything came unglued. That just goes to show how important passing really is."

Most North County coaches conduct passing sessions an average of three days per week to combat such an incident.

"Chemistry is the most important thing," Mission Hills sprint coach DeNaryle Williams said. "If I can get these kids to trust one another, then I've done my job. There are always technical aspects that can be improved. But if they have confidence in their abilities, the odds are good that we're going to get around the track."

Nothing trumps raw ability, but a good team can become great with quality passing. With three sophomores and a freshman in the starting four - Joe Cooks, Zach McMaster, Eduardo Santos and Cameron Dobbins -- Williams must mold vast potential into a cohesive unit.

"There's definitely some work to be done, but we have the opportunity to build something special here," Williams said. "We have the talent, now we need to cultivate it."

It all starts with steps.They vary with each exchange, but paces provide the building blocks for a successful trip to the finish line. They represent the space necessary to ensure an exchange occurs at maximum speed. The receiver marks the track with the pre-arranged number of steps. When the incoming runner hits that mark, the next leg takes off in a dead sprint.

A pass is normally initiated by a loud "Stick!" call, at which time the passer extends the baton underhand to a receiver, who has cocked an arm back with an open palm shaped as an inverted "C." If an exchange occurs outside a designated 20-meter passing zone, that team is disqualified. That often occurs when a runner leaves too soon, which can cause as much trouble as leaving too late.

Either mistake, however slight, can slow a team down just enough to take away a win.

"Most casual observers watch a relay and assume that a race is won and lost with the anchor," Williams said. "But those that know better see a totally different race. A team can fall back because of a mistake on the first exchange. When you're racing against quality competition, everything has to run smooth."

Success can be found in terms of numbers. A passing differential - the additional time beyond the combined 100 times of all four legs - is a tangible way to evaluate relay efficiency.

"You want that number to be around 2.7 seconds," said Torrey Pines coach Mike Stevens, who has produced some of the finest relay teams of the past few years. "Ideally it would be even quicker, but if you're at 2.7, you're doing all right."

That number generally comes from repetition, which in turn breeds familiarity.

Sprint coaches, however, don't have the luxury of unlimited practice. In order to simulate race conditions, they need each exchange to occur at maximum speed.

Arduous workouts make those runs a rarity and put each attempt at a premium.

"You only get three or four quality handoffs per (workout) session," Stevens said. "But even when exchanges go well in practice, some extra race-day adrenaline can throw everything off course. That's why a relay is so tense for everyone involved. That's why perfection is so hard to achieve."

- Contact staff writer Scott Bair at (760) 739-6642 or sbair@nctimes.com.

Boys Dream team

Staff writer Scott Bair sifted through dozens of talented sprinters in search of the best possible relay team. This team does not feature the four fastest 100-meter runners, but together they create the best North County boys relay team: - 1. Darrell Catchings, Escondido, Sr.

The Oregon State-bound football star has a number of quality football skills, but blistering speed is what makes him an asset on the track. Catchings is cool under pressure and has tremendous acceleration, which makes him a perfect choice to lead things off.

2. Jamal Alston, Rancho Buena Vista, Jr.

Alston is currently the state's fastest 200-meter runner in just his first season as a sprinter. Alston can obviously sustain speed for more than 100 meters, making him a perfect candidate for the longest leg.

3. Ryan Morgan, Ramona, Fr.

Morgan is young, but he has experience competing at a high level. Morgan is a 200/400 runner and knows how to maintain a high rate of speed on a curve. He'll be a great bridge between North County's two speed demons.

4. Joe Cooks, Mission Hills, So.

No one in the CIF-San Diego Section is faster. He has great closing speed should he be behind and doesn't have a problem running hard if he's out in front. Cooks has nerves of steel, making him the perfect anchor.

BOYS PRESEASON RANKINGS

1. El Camino

2. Serra

3. University City

4. Helix

5. Escondido

6. Rancho Buena Vista

7. Granite Hills

8. Mission Hills

9. Cathedral Catholic

10. Torrey Pines

Girls dream team

1. Tanille Stoudenmire

Rancho Bernardo, So.

This young talent may have the most potential out of the entire group. Stoudenmire excelled as a leadoff runner for the Broncos and will do so again here.

2. Tayler Williams

Escondido, Jr.

The daughter of former NFL and prep track standout Dokie Williams has speed in her genes. The second leg is often the longest, and you want Williams holding the baton for as long as possible.

3. Caryn Owens

El Camino, Sr.

The Wildcats sprinter is compact and adept at running on a curve. Owens should be at her best in the third leg.

4. Alissa Sanchez

Cathedral Catholic, Jr.

Save the best for last. When it comes to raw speed, no North County runner is faster than Sanchez. She should be the one to bring it home.

GIRLS PRESEASON RANKINGS

1. University City

3. Torrey Pines

3. Otay Ranch

4. Rancho Bernardo

5. ValleyCenter

6. Helix

7. Vista

8. Escondido

9. El Camino

10. Serra

Track athletes to watch

Boys

100

Top returner: Joe Cooks (Mission Hills) 10.71, So.

North County's finest: Darrell Catchings (Escondido) 11.16, Sr.; Paul Arena (Ramona) 11.24, Sr.

200

Top returner: Joe Cooks (Mission Hills) 21.51, So.

North County's finest: Tony Hodges (Vista) 22.47, Sr.; Darryl Williams (Escondido) 22.63, Sr.; Daniel Thomas (Cathedral Cathlolic) 22.71, Jr.

400

Top returner: Daniel Thomas (Cathedral Catholic) 49.33, Jr.

North County's finest: Tony Hodges (Vista) 49.39, Sr.; Tony Gross (Vista) 50.45, Sr.; Kevin Brobow (Cathedral Catholic) 50.84, Jr.

800

Top returner: Mackey Fleet (University City) 1:55.72, So.

North County's finest: Jaime Carrillo (Mission Hills) 1:56.90, Sr.; Mark Thomas Poway) 1:57.12, Craig Love (Mt.Carmel) 1:57.25, Sr.

1,600

Top returner: Austin Jett (Eastlake) 4:02.46, Sr.

North County's finest: Mark Thomas (Poway) 4:18.69, Sr.; Bret Hasvold (Fallbrook) 4:19.98, Sr.; David Edwards (Poway) 4:24.80, Sr.

3,200

Top returner: Eric Avila (Bonita Vista) 9:18.00, Sr.

North County's finest: Travis Kuhlman (Westview) 9:25.26, Sr.; Alex Avilez (ValleyCenter) 9:39.58, Sr.; Zack Paris (Torrey Pines) 9:40.97, Sr.

110 hurdles

Top returner: Ronald Brookins (Helix) 14.96, Sr.

North County's finest: Max Bruner (Torrey Pines) 14.97, Sr.; Ashton Gamat (Mt. Carmel) 15.51; Ernest Walker (Carlsbad) 15:53, Sr.

300 hurdles

Top returner: Max Bruner (Torrey Pines) 39.21, Sr.

North County's finest: Roger Earl (Poway) 39.90, Sr.; Soaha Jafarzade (Rancho Bernardo) 40.1, Sr.; J.J. Hamilton (Poway) 40.84, Sr.

Pole vault

Top returner: Griffin Simmons (Vista) 14-8, Sr.

North County's finest: Zack Wohlford (Rancho Bernardo) 14-0, Sr.

High jump

Top returner: Richard LaFleur (Escondido) 6-8, Sr.

North County's finest: Nelson Rosario (El Camino) 6-8, Jr.; Ramsey Hopkins (Torrey Pines) 6-2, Jr.; Tynan Murray (Poway) 6-2, Jr.

Long jump

Top returner: Nelson Rosario (El Camino) 23-3, Jr.

North County's finest: Darrell Catchings (Escondido) 21-7 1/2, Sr.; Darryl Williams (Escondido) 21-3 1/2, Sr.; Daniel Thomas (Cathedral Catholic) 21-1, Jr.

Triple jump

Top returner: Nelson Roasrio (El Camino) 48-3, Jr.

North County's finest: Darryl Williams (Escondido) 47-6 3/4, Sr.; Andrew Liao (Westview) 42-8 3/4, Sr.

Shot put

Top returner: Mark Weber (El Camino) 56-8 1/4, Sr.

North County's finest: Winston Wilkinson (Rancho Bernardo) 49-9 1/2, Sr; Chris Boniwell (Rancho Bernardo) 49-9 3/4, Sr.; Ian Resor (La Costa Canyon) 48-5 1/2, Sr.

Discus

Top returner: Mark Weber (El Camino) 172-2, Sr.

North County's finest: Chris Boniwell (Rancho Bernardo) 153-7, Sr.; Bryan Jemison (Carlsbad) 149-11, Sr.

Girls

100

Top returner: Mandy Ross (Christian) 12.04, Sr.

North County's finest: Alissa Sanchez (Cathedral Catholic) 12.19, Jr.; Jennifer Monahan (Rancho Buena Vista) 12.62, Sr.; Tayler Williams (Escondido) 12.66, Jr.

200

Top returner: Mandy Ross (Christian) 24.66, Sr.

North County's finest: Alissa Sanchez (Cathedral Catholic) 25.05, Jr; Tenille Stoudenmire (Rancho Bernardo) 25.32, So.; Tayler Williams (Escondido) 25.67, Jr.

400

Top returner: Mandy Ross (Christian) 56.43, Sr.

North County's finest: Ursula Lopez-Palm (San Pasqual) 57.87, Sr.; Tanielle Stoudenmire (Rancho Bernardo) 58.05, So.; Nicole Aurigemma (Carlsbad) 58.44, Jr.

800

Top returner: Amanda Moore (Torrey Pines) 2:13.53, Sr.

North County's finest: Andrea Jacobs (Vista) 2:14.57, Sr.; Erin Gillingham (Torrey Pines) 2:14.60, So.; Krista Egense (Rancho Bernardo) 2:15.41, Jr.

1,600

Top returner: Katy Andrews (La Costa Canyon) 4:56.25, Jr.

North County's finest: Erin Gillingham (Torrey Pines) 4:57.31, So.; Stephanie Consiglo (El Camino) 5:06.33, Sr.; Katie Rentz (Mt.Carmel) 5:09.08, Sr.

3,200

Top returner: Katy Andrews (La Costa Canyon) 10:54.98, Jr.

North County's finest: Caroline Draper (Rancho Bernardo) 11:01.90, So.; Ellie Keene (Rancho Buena Vista) 11:07.32, Sr.; Erin Gillingham (Torrey Pines) 11:18.00, So.

110 hurdles

Top returner: Charay Savage (Otay Ranch) 15.09, Sr.

North County's finest: Sabrina Nealy (Rancho Bernardo) 15.71, Sr.; Meisha Zeineddine (Rancho Bernardo) 15.86, Sr.; Kristen Marquardt (El Camino) 16.08, Sr.

300 hurdles

Top returner: Sara Player (Coronado) 45.38, Sr.

North County's finest: Kristen Marquardt (El Camino) 45.9, Sr.; Ashley Nicoles (Torrey Pines) 46.60, Jr.; Meisha Zeineddine (Rancho Bernardo) 46.72, Sr.

Pole vault

Top returner: Emily Mattoon (Rancho Bernardo) 12-0, So.

North County's finest: Lexi Tammer (ValleyCenter) 10-0, Sr.

High jump

Top returner: Ashlin Yahr (Torrey Pines) Jr. 5-6

North County's finest: Sara Macey Vista) 5-5, Jr.; Ariel Toomey (La Costa Canyon) 5-5, Jr.; Vanessa Magos (Escondido) 5-3, Jr.

Long jump

Top returner: Britney Bennett (Otay Ranch) 18-8 1/2, Sr.

North County's finest: Alex Pankey (Mission Hills) 17-2, So.; Tayler Williams (Escondido) 16-8, Jr.

Triple jump

Top returner: Charay Savage (Otay Ranch) 38-1 1/4, Sr.

North County's finest: Kristen Marquardt (El Camino) 36-10, Sr.; Emily Nash (Christian Life) 36-6 1/2, Jr.; Erin Langford (Carlsbad) 36-4 3/4, Sr.

Shot put

Top returner: Brooke Edney (Central Union) 39-3 1/2, Jr.

North County's finest: Taasi Fesuiai (Vista) 38-10 3/4, Sr.; Amanda Phelps (El Camino) 38-10 1/2, Jr.; Brandi Dyer (Vista) 37-1 1/2, Sr.

Discus

Top returner: Brandi Dyer (Vista) 124-5, Jr.

North County's finest: Courtney Goodson (Cathedral Catholic) 112-8, Jr.