Runners practice the seven steps that its should take them to go from acceleration zone into exchange zone.


  • Four runners line up in a row with proper spacing.
  • First runner has baton.

How it Works

  1. First runner has the baton.
  2. Receiver takes seven steps, then reaches back for the baton.
  3. The passer, who’s following, doesn’t count steps. He or she passes the baton when they see the receiver’s hand come back – finishing their stride and then passing.

Coaching Tips

  • Runners who are receiving the baton in the right hand begin striding with the right leg, and vice versa.
  • Receivers must maintain proper form and should be looking ahead not back.