Relay races are way more than mere child’s play. They’re an opportunity for teams to grow stronger as a single, cohesive unit.
Whether you fancy balancing eggs or battling inflatable sumos, these relays will have your teams scrambling, bonding, and cracking up (literally).
Your team bonds grow stronger with every pass of the baton, so let’s go!
How can relay races improve team-building?
No doubt about it, relays are a fabulous way to bring teams closer together. Blending physical exercise into a friendly workplace competition goes a long way for teamwork. Some relays emphasize communication, some need a little strategy, and some are just complete chaos!
Relay races originated in ancient Greek traditions, where couriers passed a 'message stick' to convey information. The shared experience certainly can break down barriers and build epic bonds, making relay races an excellent choice for adult team-building exercises.
21 ideas for relay races with your teams
We’ve broken down the ultimate list of relay race setups into categories for your teams. Try these out as part of your next team-building event!
Classic relay races for team-building
These relay races have stood the test of time and are cherished all around the world. Try these low-cost team-building activities for good old-fashioned fun:
1. Egg-and-spoon obstacle course
Chances are, you’ve tried an egg-and-spoon race out a few times as a kid. Adding obstacles to the course cranks up the difficulty for those who think they’ve mastered balance. Don’t settle for a straight line, add curves, twists, and turns for more carnage. Speed matters in an egg-and-spoon race, but that often makes people crack under pressure. Drop your egg, and it’s back to square one! “Slow and steady” often wins the race, with calm nerves and a steady hand.
Variations: If you can’t get the racetrack messy, swap eggs for golf balls. You can even consider glow-in-the-dark versions if you’re doing an evening event outside.
2. Sack race sprint
This is another tried-and-tested relay race. This relay goes by a few different names depending on where you are in the world, including “potato sack race” or “gunny sack race” (“goni” is a word from India, which means “fiber”). This relay basically involves every racer hopping madly toward the finish line with both legs in a burlap sack.
Participants will be bouncing like a kangaroo, trying their best not to topple over, which is guaranteed to create laughter in the ensuing chaos. Try this simple race with your teams for a real leg day!
3. Three-legged dash
Similar to the sack race, a three-legged relay race places limits on movement and requires a lot of teamwork and coordination. Create pairs for the whole group. Each pair will need to have opposing legs bound together in some way. A sack or a stretchy resistance band is the simplest way of binding, as long as it’s not too tight. Strap together the right light of person A to the left leg of person B, and you’re all set.
Originating as a fairground favorite in the UK, the three-legged dash is loved the world over. Pairs will need coordination and patience as they’re likely to take a tumble at some point. To stretch out the fun, make pairs return back to the starting line, as they’ll need to person a hilarious U-turn at some point.
Indoor relay races
If you aren’t heading outdoors for your relay race, these team-building activities are designed to be carried out in a clear, safe indoor space. Try these out with your teams for some teambuilding fun in the workplace:
4. Office chair relay
Anybody who works in the office has undoubtedly had a daydream of racing on their office chair. Firstly, make sure your track is completely free of any hazards if someone were to take a fall. It’s safer to carry this out in pairs, with one person in the chair and one person pushing, rather than one person frantically kicking their way to the finish line.
You must be willing to accept there could be some wear and tear on the office chair’s wheels. Take this into consideration and stay safe as your pairs fly across the track like characters from Mario Kart (and no throwing banana peels or turtle shells!). Give the game an epic announcement as part of your office Olympic games to raise some eyebrows!
5. Sticky note tag relay
Ready, set, stick! In this variation of a relay race, each team strives to cover a designated surface with sticky notes as quickly as possible. Use a whiteboard or similar small target area. Each racer picks up one sticky note, dashes to the target, and pops it on the surface. They return back, and the next racer goes!
Each team is racing to out-stick the competition. The race is won when the target area is completely covered in your multi-color sticky notes (just keep an eye out for sneaky racers who grab two notes at a time!).
Themed relay races
Adding a theme to your relay activities creates a small sense of collectivity and deepens team connections. Try these out to add a touch of creativity amidst the madness:
6. Tropical drink dash
A “tropical” theme is a go-to for making your event a little more vibrant and eye-catching. Get each participant to dress up in silky Hawaiian shirts and take part in the “tropical drink dash.” Each person will carry a “cocktail” (just a plastic cup of water will do).
The end of the race track needs a clear container, with a marking on it. Each team needs to carry their “cocktail” and drop it into their team’s container, filling it up until there’s enough liquid to meet the marker. This makes racers more careful to carry their drinks without any spillages. The beach vibe meets relay fun in this race!
7. Costume change relay
Get your teams ready to dress up while the pressure is on! In the costume change relay, teams race to put on and take off a series of silly outfits at each station. Oversized hats, feather boas, and full superhero costumes all work well for this relay.
Speed meets style and fun comes to life as each racer wrestles to get garments on as quickly as possible. The photos are guaranteed to be legendary!
Variations: At each station, ask participants to strike a specific pose for the camera before tagging their teammate (also, an 80s theme always creates a groovy atmosphere!).
8. Around the world relay
This one’s great for international teams or those who love the idea of globetrotting. In this relay, each team completes tasks related to different cultures at each station. Delicately sip from a teacup at the England station, bury a goal in the net at the Brazil station, or throw a small boomerang at the Australia section. The activities are all up to you, just encourage as many tasks as possible for creative fun.
Variation: Try including trivia questions about the chosen country as part of the task, or let racers dress up in accessories at each designated station. Fun times ahead!
Relay races with a bit of physicality
Do you have a few avid athletes or fitness fans on your team? These relays have a touch of physicality to them, designed for getting hearts and muscles pumping (with a smile!):
9. Tug-of-war relay
A relay race that incorporates tug-of-war is guaranteed to work up a sweat. You can add a tug-of-war before or after the relay. Add it before and give the winner a headstart in the relay, or add it after to make the event exhausting. Make sure your teams are physically balanced to keep things fair. Just make sure your team members are physically safe and sound before trying this one, as it’s a real burner!
10. Obstacle course overload
If you love an all-out challenge, focus on overloading the track with as many obstacles as possible for the ultimate relay. Spend a bit of time looking back at TV shows like It’s a Knockout that use extravagant obstacles, and bring them into your relay. Depending on your resources and skills, incorporate nets and balance beams to test fitness and coordination.
Variations: Themed props can go down well, like pool noodles or foam swords for extra chaos and fun. To make it even more competitive, apply a time penalty for any team who fails obstacle challenges (which is just mean, isn’t it?). Have fun, and be safe!
11. Hula hoop hustle
Hula hoops are a great, inexpensive addition to make a relay race more fun and competitive. Have your teams spin, roll, and rotate their way to victory with hula challenges. For this relay, you could try having every team member pass a hula hoop down the line, without letting go of each other’s hands. To intensify the relay and to make it hilarious, create stations between team members where they need to gyrate and spin the hula hoop on their hips ten times before moving on. If you’re feeling really daring, you can even try it out blindfolded.
Relay races with a mental twist
The next team-building activities have a spin on classic relays that stimulate each racer’s intellect, as well as their leg muscles! Try these out for relays that need more than physical strength:
12. Puzzle piece relay
Put the problem-solving skills of your teams to the test with a puzzle piece relay. Using a large track with clear, open areas, teams race to collect giant puzzle pieces scattered across the course. They need to bring each piece back to the base to complete the final picture.
Each teammate can only carry one piece at a time. You can be a bit devious and hide pieces to make it harder. The suspense of building the puzzle will have your teams frantically cheering as pieces fall into place. Great for establishing some office bragging rights!
13. Trivia trek
Place a stronger focus on trivia and general knowledge by making your relay a “trivia trek” that gets heads scratching. This is where brains and brute speed collide. Teams race one-by-one to each station, answering trivia questions before they can advance to the next stop.
Keep topics loose and light with general knowledge, or get oddly specific with facts about your company or the teams themselves. Stick time penalties on incorrect answers for added pressure, or even catch racers out with a surprise “truth or dare” station, when they were expecting a standard question!
Relay races for outdoors
Carrying out your relays in the Great Outdoors has to be the best way to do it. Performing field-day games in the summer sun provides some much-needed R and R. Try these out (probably during your summer time!):
14. Wheelbarrow race
A wheelbarrow race is usually strenuous and really needs a soft floor for any potential hiccups. One person becomes the wheelbarrow, walking using only their hands, as their partner hoists their legs in the air. The person carrying can steer the wheelbarrow through any twists and turns.
It’s a real workout for your arms, elbows, and abs, so take this into consideration before you burn your teams out. Wheelbarrow relays are a guaranteed giggle (and sweat) so try this relay out with your teams today!
15. Picnic basket dash
We mentioned the timeless egg-and-spoon relay earlier. Amplify that race by creating picnic basket dashes, wherein each member carefully carries a fully loaded picnic basket without spilling its contents. To prepare for this outdoor group activity, pack a basket with plastic plates, cups, or even a few cheese baguettes hanging over the edge.
The more a racer panics and rushes, the more likely they’ll be to drop an item or two. This is when you drop a time penalty for spilling, meaning your teams will need steady nerves to win. Beware of flying sandwiches!
16. Blindfolded navigation relay
Another relay race suited to the Great Outdoors is a blindfolded navigation relay. Make the most of soft, grassy ground in case of falls. Let trust and communication take center stage as teammates shout out directions to their blindfolded competitor. They’ll need careful listening skills to navigate through your obstacle course.
Be as daring or forgiving with obstacles as you wish. Cones and small steps can be fun challenges, just be considerate of and careful. A blindfolded relay can build bonds as racers scramble to the finish line.
Water-themed relay races
Adding a splash of water to a relay is perfect for hot summer days while you’re outdoors. Obviously, just don’t carry these ones out anywhere near electrical equipment!
17. Bucket brigade
Make a splash with this classic water relay. fully loaded picnic basket through a challenging course without spilling its contents. The goal is to fill a larger container at the finish line as quickly as possible. Expect plenty of spills and soaked teammates along the way. This relay relies on precision, speed, and a whole lot of teamwork (and maybe towels).
Variations: Use sponges instead of buckets for a messier and more challenging twist, or set up hurdles between team members to up the difficulty.
18. Water balloon toss relay
Get ready for a splashy showdown with the water balloon toss relay! Teams race to carry fragile water balloons through a course, passing them hand-to-hand without popping them. The course is full of obstacles, making every step a test of balance and coordination.
At the finish line, you can either choose: a winning team has X amount of balloons. Or, consider setting up a target that a racer needs to aim for when arriving at the finish line. Either way, expect some wetness!
Just for a laugh
Sometimes, there shouldn’t be emphasis on anything other than just having an all-out blast! These relays just keep things silly, so much so that the finish line might just be forgotten about:
19. Bigfoot relay with skis
Creating your own “bigfoot skis” can have hilarious results as groups frantically try to sync up and run together. Each team needs to create a pair of giant skis. Each ski should basically be like a giant plank, one for each member's left foot, and one for their right foot. Tie ropes to help each ski stay stable under the group’s feet. Each team should have 3 or 4 members, so the race doesn’t become impossible. Try this small team-building game out for pure chaotic fun!
20. Sumo relay
Suit up for the silliest showdown yet. In the sumo relay, participants don inflatable sumo wrestler costumes and race to complete a short course. The oversized suits make every step a hilarious challenge, complete with wobbles and tumbles. This relay guarantees side-splitting laughter for participants and spectators alike.
Variations: For some real competition, have teams showdown at the end, one-on-one in a sumo arena! Alternatively, set up some foam “opponents” who need to be steamrolled over in the course.
21. Balloon pop relay
In a balloon pop relay, participants race to sit on and pop a balloon before tagging the next teammate. The squeaky anticipation as balloons refuse to burst is half the fun. Controlled chaos is the name of this team-building game, as you really can’t anticipate how much pressure is needed to burst a balloon until you try. Don’t be surprised if this one turns into an all-out giggle fest!
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