Instructions:

1. Create a course that incorporates a series of obstacles (e.g. crab walk to the first cone, zigzag around the next cones, run sideways to another cone, jump rope five times, sprint back to the line).
2. Split runners up into equally matched teams.
3. On your command, the first runner from each team starts. As they finish, the next runner on their team starts, and so on, until all runners have gone.
4. The first team to have all runners complete the course wins.

Performance Points:

• Improvise and incorporate various activities.
• Be prepared to remind runners what to do next, as it can be easy to forget parts of the race amidst the excitement.
• Encourage camaraderie and have fun.

Training Specifics:

When: As part of the main workout, especially early in the season to build fitness, or as a fun way to end a practice throughout the season

You Need:

• Obstacle Medley can take place within virtually any space and can include as much or as little equipment as you want
• Some favorites include: cones, beanbags, hula hoops, jump ropes, and hurdles
• To design a course without any equipment at all, you can incorporate activities such as crab walks, high skips, hopping on one foot, and jumping jacks

Benefits:

Develops physical fitness, general athletic skills, and key form skills, depending on what is included in the relay