Cross country drills at home for 18 year olds

An 18 year old can practice aerobic base, finishing kick and hills & terrain at home with 57 cross country drills picked for the age. Keep a session to about 50 minutes, up to 5 days a week, with rest days between. Why: Organized sport should total no more hours a week than the child's age in years, with two rest days a week (NATA youth sport specialization recommendations).

A parent's page for an 18 year old: the drills that work at home, one session to follow, what changes this year and how much is healthy. Free, no account.

By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated November 5, 2026

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A parent's page. Free to read; no card to start; running a team is always free.

At a glance

At 18: 57 cross country drills the app opens for an 18 year old work at home, across 6 skills.
How long: One home session of about 50 minutes; SSTracker never plans more than 75 minutes for an 18 year old.
How often: At most 5 training days a week, with rest days between. Organized sport in all: no more hours a week than the child's age (NATA), so at most 18 hours for an 18 year old, with two rest days a week.
What you need: Most used: loop (12 of the 57 drills), watch (12), cones (9), flat grass (5), water (4), gentle grassy hill (3), stopwatch (3), mat (2). 2 drills need nothing but space. 27 are for two, and a parent can be the partner.
Safe at home: One child and one parent in a room, garage or yard. Never tackling, contact, diving or head-first falls, no stunts or loaded lifting, and nothing that needs a coach, rink, pool or court. Stop when anything hurts.

57 at-home drills

Cross country drills for 18 year olds to do at home

Every drill below is one the app opens for an 18 year old and one that works at home: a room, garage or yard, one parent as the partner, no venue. Each drill's page has the steps, a diagram where the setup can be drawn, three ways to make it a game and a log to print.

aerobic base

Aerobic Base

finishing kick

Finishing Kick

hills & terrain

Hills & Terrain

pacing

Pacing

race tactics

Race Tactics

A 50-minute session

A home cross country session for an 18 year old

A warm-up, 2 drills and a cool-down, 50 minutes in all. Do it up to 5 days a week, with rest days between.

1Cross Country Warm-Up, Ages 14 and UpA 12-minute moving warm-up for cross country players 14 and up: moving stretches, strength, single-leg control, cuts and build-up runs, then cross country moves at practice speed.12 min
2Mixed Terrain LoopSame effort, any ground.22 min
3Start Line PlanControlled start, then settle.8 min
4Cross Country Cool-Down Stretches, Ages 14 and UpA 8-minute cool-down for cross country players 14 and up after training: stretches for the legs, hips, lower back and sides, each held 20 to 30 seconds, never to pain.8 min

At 18

What changes in cross country training at 18

The app opens the same 57 at-home drills at 18 as at 17; the ones below are a different selection from that list.

Organized sport in all: no more hours a week than the child's age (NATA), so at most 18 hours for an 18 year old, with two rest days a week.

The week

Fitting cross country into a week at 18

At 18 the limit is 18 hours of organized sport a week. If you count home sessions against it to be safe, 5 sessions of 50 minutes is 4.17 hours, which leaves 13.83 for team practice and games. Even 5 days at the app's longest, 75 minutes, is 6.25 hours.

The research behind it

Ages 13 to 15 are the "specializing years", after the sampling years of 6 to 12.
Côté and Vierimaa 2014
Organized sport should total no more hours a week than the child's age in years, with two rest days a week.
NATA youth sport specialization recommendations

Questions and answers

What cross country drills can an 18 year old do at home?

57 drills the app opens at 18 work at home. A few to start with: Talk Test Jog, Talk-Pace Indoor Circuit and Gentle Progression Run. One child and one parent in a room, garage or yard. Never tackling, contact, diving or head-first falls, no stunts or loaded lifting, and nothing that needs a coach, rink, pool or court. Stop when anything hurts.

How long should an 18 year old practice cross country at home?

One home session of about 50 minutes; SSTracker never plans more than 75 minutes for an 18 year old. At most 5 training days a week, with rest days between. Organized sport in all: no more hours a week than the child's age (NATA), so at most 18 hours for an 18 year old, with two rest days a week.

What do you need to practice cross country at home at 18?

Most used: loop (12 of the 57 drills), watch (12), cones (9), flat grass (5), water (4), gentle grassy hill (3), stopwatch (3), mat (2). 2 drills need nothing but space. 27 are for two, and a parent can be the partner.

What changes in cross country training at 18?

The app opens the same 57 at-home drills at 18 as at 17; the ones below are a different selection from that list.