Runners get used to the speed of the relay and work on the timing of the handoff.


  • Mark out acceleration and exchange zones on a track using cones or cut up tennis balls.

How it Works

  1. Receiver runs at full speed from acceleration zone into the exchange zone.
  2. He or she counts their steps “one-three-five-seven” and puts hand back to receive the baton.
  3. Passer follows and accelerates into position but doesn’t pass the baton.

Coaching Tips

  • This drill is about developing timing. Runners should be accelerating to full speed.
  • Receiver should be maintaining proper form when reaching back for baton.
  • Head should not turn back. Receiver should be looking straight ahead.