Warm-Up (10 min)
- 2 laps easy jog (800m)
- Dynamic stretches: A-skips, high knees, butt kicks, lateral shuffles
- 2 x 80m build-ups
Main Workout (40 min)
- Baton basics — proper grip, receiving hand position (palm back, thumb down)
- Stationary handoff drill — pairs practice "hand" command and exchange
- Walking handoffs — pairs walk through exchange zone, practice timing
- Jogging handoffs — increase speed, focus on smooth exchange
- Exchange zone rules — mark 20m zone, practice entering and exiting legally
- Full-speed relay practice — 4 x 100m relay in teams of 4
- Relay race — competitive 4 x 100m between teams
Cool-Down (10 min)
- 1 lap easy jog
- Static stretches: full body focus
- Discuss common relay mistakes: early/late exchanges, leaving the zone