Track & Field
Full-Speed Zone Exchange Drill
Maintain speed through the entire exchange zone
10 min
6 exchanges
Intermediate
Why this drill
Builds toward maintain speed through the entire exchange zone.
Instructions
- 1Run the exchange at full race speed through the entire legal zone.
- 2Focus on accelerating into the handoff rather than easing up to make contact.
- 3Review the runners' speed at the moment of exchange on video.
What to focus on
Both runners at or near top speed through the handoff.
Recommended reps
6 exchanges
Common mistake
Decelerating in the zone to make the pass easier, losing time.