/ Why this drill
What it teaches.
Conditioning + competition + flag-pulling under pressure. End-of-practice relay drills are where you find out which kids can perform when tired and which kids fold. Make it a tournament every week — kids will start showing up to practice asking when they get to run the relay.
/ How to run it
Step by step.
- Two parallel lanes, 50 yards long. Two cones at start, two at finish.
- Each lane has a runner at the start and 2-3 stationary pullers spread along the lane.
- On go, both runners sprint their lane while pullers try to flag them.
- Once the first runner finishes, they tag the next runner in their team's line.
- First team to get all runners through wins.
/ Coaching points
What to watch for.
- Runners: pick your lane visually before you start. Know where the pullers are.
- Pullers: anticipate, don't react. The runner is coming at full speed — you have to time it.
- If you get flagged, finish the lane anyway. The relay continues.
- Track team wins across the season — adds season-long stakes.
/ Variations
Progress the drill.
Cone slalom
Add cones the runner must weave through. Tests skill plus speed.
Backwards leg
One leg of the relay is run backwards. Tests athleticism.
Mystery lane
Coach picks which lane each runner goes in just before they start.
/ Common mistakes
Where it goes wrong.
- Pullers leaving their stations to chase — eliminates the relay structure.
- Runners stopping after getting flagged — kills the team energy.
- Lanes too narrow — pullers can cover the whole space alone.
- Skipping the relay because practice is running long — never. End on competition.