Track & Field
Overtake Speed Matching Drill
Match the outgoing runner's speed to the incoming runner before the exchange
10 min
6 exchanges
Intermediate
Why this drill
Builds toward match the outgoing runner's speed to the incoming runner before the exchange.
Instructions
- 1Have the outgoing runner build up to near top speed before the incoming runner arrives.
- 2Time the go-mark so both runners are moving at a similar speed at contact.
- 3Note any moment where the incoming runner has to slow to close the gap.
What to focus on
Similar running speed for both athletes at the point of exchange.
Recommended reps
6 exchanges
Common mistake
Outgoing runner leaving too slowly, forcing the incoming runner to overtake and slow down.