The Centipede
A pacing activity that teaches running at a controlled pace
Instructions:
- Split your team into groups of 5-12 runners of roughly equal ability.
- Give each group a baton.
- Have kids run in a single-file line at a slow pace.
- While running, kids pass the baton back so it travels to the end of the line.
- After getting the baton, the last runner sprints to the front of the line.
- Once at the front, this new leader begins passing the baton back, and so on.
- For a more playful version, decide on a subject category (e.g. colors) and have each runner call out something that falls within that category as they sprint to the front of the line.
Performance Points:
- The purpose of the baton is to help keep the group together, but ultimately it is the leader's job to keep the line intact by maintaining the established pace.
- The line pace should be a slow jog due to the amount of sprinting in the activity.
- Make sure the line stays together.
- Coaches can run with the group to help maintain the line and the pace.
Training Specifics:
Duration / Reps: Run 1/4 mile-1 mile
When: As a primary component of a running session; it is a great way to enliven a longer run
You Need: One baton for each group of 5-12 runners
Benefits:
- Teaches running at a controlled pace which develops runners' ability to control their bodies with purpose
- Improves runners' ability to run farther and faster over longer distances
- Engages runners in extended, quality exercise
- Develops the ability to surge
