Relay on the Bend: Right Hand on the Inside
On a cone-marked oval, teams practice the alternating-hand system used in the 4x100: on the bends the baton is in the right hand on the inside of the lane, on the straights in the left hand on the outside. It builds lane positioning and passing without switching hands.
How to play
- Set up a cone oval (two bends, two straights) and explain the alternating-hand system (5 min).
- Walk-through: each position stands on its side of the lane with the baton in its hand (5 min).
- Jogging passes at the four exchange points (8 min).
- Full relays at 80% in teams of four (10 min).
- Rotate positions and discuss: where does the baton drop or slow down? (7 min).
Rules
- First and third legs: baton in the right hand, on the inside of the lane; second and fourth: left hand, on the outside.
- Nobody switches hands during their leg.
- Run in your own lane; after the pass, keep going straight and exit to the outside.
- 80% effort, no sprint finishes between teams.
Variations
Easier
Smaller oval and all passes at a jog.
Standard
Full relays at 80%.
Harder
Fast relays with each receiver using a measured check mark.
Adaptations
- Students with visual impairments: run a straight with a guide and pass with hand contact.
- Students with limited mobility: do a shorter leg in a wheelchair or act as exchange-zone judge.
- Left-handed students or anyone awkward with one hand: assign the position that matches their stronger hand.
Learning goals
- Apply the alternating-hand system in a relay.
- Position themselves in the lane for bends and straights.
- Coordinate as a team without losing speed.
Equipment for a class of 25
- relay batons: 8
- cones: 40
Teacher tip
No track? An oval of about 160 m with four 40 m legs fits everyone. Common mistake: the first runner runs down the middle of the lane on the bend; mark the inside line with small cones.
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