Whicehver race is her best she needs to concentrate on that the most, so that will either be between the 400 and 200. If shes better at the 2 she should focus on more 200m training, if she is better at the 4, then she needs to roll with some more 400m style training. Skip out on plyo's because I don't feel its truly necessary unless your going to be a 100m type sprinter and if you have a coach to properly teach you how to do it plus they can mess you up if overdone. Umm get her lifting with things like deadlifts and rock bottom squats. You mainly want to hit her hips, hamstrings, and quads in that order. Try to implement single leg movements that will help alot. Make sure she stretches because thats important and always remember to ice up. Regarding 4x1 don't stress doing handoffs not only is it pointless but it can mess you up in the long run I know :(. Best thing for the 4x1 is chemistry if you have people with no chemistry switches must be made. Make sure your sis gets out in the first 200m of the 400m, the faster you get out the easier the race will be. Make sure her hands aren't balled up, they either need to be wide open or in this kinda like cupped position its hard to explain but you basicly curl your fingers in and rest your thumb on the top of your index finger this prevents your forearm from overpronating and making your forearm tired. This will in turn mess up your arm pump coming in down the homestretch. Lets see, umm 200m wise, she's going to want to get out the first 100m, the best way to plan it is, sprint hard and DRIVE those first 15-20m come up and ease into the turn until you are 50m's into the race then turn it on, once you get ready to hit the straight somewhere around the first big triangle in the exchange zone start to turn it on and lift your knees. Well I could write more but I gotta get to bed if anythign else is needed just pm.