Relay

Drill No. 1 Running in place: Four runners line up, with arms extended to maintain proper spacing. Each runner moving only his/her arms in a running motion. The first runner holds the baton. When the coach says go, the second runner moves his/her arm back to receive the baton. The sequence is then repeated, with the second runner passing to the third. Make sure each receivers elbow goes back first, leading the forearm and hand into position. The palm is up and the arm is fully extended, at close to shoulder height, to receive the baton. Make sure each runner has a chance to pass and receive the baton with both hands.

Drill No. 2 Proper lane spacing: Practice on a surface that has a line down the middle. When passing the baton from the runners right hand to the receivers left, the passer is on the left side of the line, the receiver on the right and vice versa for a left-hand-to- right-hand pass. Emphasize the passer and receiver ever moves across into the other runners portion of the lane.

Drill No. 3 Timing the pass: The runners pump their arms and move their feet in place, while the coach counts out loud: one -threefive-seven. This simulates the seven steps that should take a receiver from the acceleration zone into the exchange zone. If the first pass will be from a runners right hand to the receivers left, the runners begin by raising their left legs. The coach counts one when the left leg hits the ground, three when the left leg hits again, etc. On seven, the first receiver reaches back and the runner pas ses the baton. Make sure the receivers arm fully extended for the exchange, with the elbow going back first, keeping the hand under control. The receiver will always look forward.

Drill No. 4 Stepping into the exchange zone: When the receiver counts seven steps, he/she reaches back for the baton, and the passer hands it over. The passer, whos following, doesnt count steps. When the passer sees the receivers hand coming back, he/she finishes that strid e, then passes the baton. Make sure the receiver maintains proper form and doesnt look back.

Drill No. 5 Timing drill: Mark out acceleration and exchange zones on a track, possibly using cut up tennis balls. The receiver, running at full speed, begins in the acceleration zone, counts one -three-five-seven and puts his/her hand back for the baton. The passer follows and accelerates into position but doesnt pass the baton. Relay runners shouldnt run complete laps during practice drills that will wear out the runners too quickly and they wont be able to practice as many exc hanges as they should. Start the watch when the baton breaks the plane of the exchange zone, stop the watch when the baton exits the zone. For high school teams, the baton should move through the zone in no more than 2.2 seconds for boys teams, 2.6 seconds for girls squads.

(Sumber: http://trackandfield.about.com/od/sprintsandrelays/p/400relaydrills.htm)