Functional carry and drag relay
Team relays built on functional fitness tasks that mirror everyday actions: carrying loads, dragging, pushing and crawling on all fours. Students build applied strength and practice safe lifting and carrying technique.
How to play
- Teach how to lift from the floor: feet hip-width apart, neutral back, drive with the legs and keep the load close (3 min).
- Form five teams of five, each with a 15-meter lane marked with cones (1 min).
- Relay 1: farmer's carry with two sandbags, down and back; four rounds per team (4 min).
- Relay 2: drag a mat with a sandbag on top, walking backward; down and back (4 min).
- Relay 3: bear crawl down and walk back hugging the medicine ball to the chest (4 min).
- The team with the most clean, complete rounds wins; the teacher takes away one round for each bad lift. Use 4 minutes to debrief technique.
Rules
- Every load is lifted and set down with proper form, never thrown.
- Walk fast, but never run with a load.
- Lanes are at least 6 feet apart to prevent collisions.
- Each team chooses sandbag weight: every lane has two options.
Variations
Easier
Use light sandbags and shorten the lane to 10 m.
Standard
Three functional relays in 15-meter lanes with a penalty for poor form.
Harder
Chain all three relays without stopping in each round, like an obstacle course.
Adaptations
- Limited mobility: carry the medicine ball in the wheelchair and push the mat with the arms.
- Autism: watch a demo of each relay and keep a fixed spot in line.
- Low fitness level: always choose the light sandbag and cover half the lane.
Learning goals
- Use safe technique to lift, carry and drag loads.
- Build functional strength in tasks similar to daily life.
- Work as a team, putting quality ahead of speed.
Equipment for a class of 25
- sandbags: 15
- cones: 10
- medicine ball: 5
- mats: 5
Teacher tip
Put one student observer at each lane to catch rounded backs. Sandbags of 10 and 20 lb are plenty for this age.
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