Track and field drills at home for 9 year olds

A 9 year old can practice endurance, hurdles and jumps at home with 25 track and field drills picked for the age. Keep a session to about 30 minutes, up to 4 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 a 9 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

Start your free trial Or build a free week first, no account

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

At a glance

At 9: 25 track and field drills the app opens for a 9 year old work at home, across 6 skills.
How long: One home session of about 30 minutes; SSTracker never plans more than 45 minutes for a 9 year old.
How often: At most 4 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 9 hours for a 9 year old, with two rest days a week.
What you need: Most used: cones (4 of the 25 drills), low foam hurdles or sticks on cones (2), open grass (2), baton or rolled paper (1), beanbags (1), bottom stair or low step (1), bucket or laundry basket (1), chalk (1). 1 drill needs nothing but space. 7 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.

25 at-home drills

Track and field drills for 9 year olds to do at home

Every drill below is one the app opens for a 9 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.

endurance

Endurance

hurdles

Hurdles

jumps

Jumps

sprint speed

Sprint Speed

starts & relays

Starts & Relays

A 29-minute session

A home track and field session for a 9 year old

A warm-up, 2 drills and a cool-down, 29 minutes in all. Do it up to 4 days a week, with rest days between.

1Track and Field Warm-Up, Ages 7 to 10An 8-minute moving warm-up for track and field players aged 7 to 10: easy running, moving stretches, balance and soft landings, then track and field moves. Before practice, never still stretches first.8 min
2Two-Foot Hop PatternsQuiet feet, quick off the ground.8 min
3Standing Long Jump LandingsSwing, jump, stick it.8 min
4Track and Field Cool-Down Stretches, Ages 7 to 10A 5-minute cool-down for track and field players aged 7 to 10 after training: an easy walk, then gentle stretches for the legs, hips and inner thighs, each held for a slow count of 10.5 min

At 9

What changes in track and field training at 9

From 9, a home session can run to 45 minutes and the plan can have 4 training days a week, up from 30 minutes and 3 days at 8.

The app opens the same 25 at-home drills at 9 as at 8; 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 9 hours for a 9 year old, with two rest days a week.

The week

Fitting track and field into a week at 9

At 9 the limit is 9 hours of organized sport a week. If you count home sessions against it to be safe, 4 sessions of 30 minutes is 2 hours, which leaves 7 for team practice and games. Even 4 days at the app's longest, 45 minutes, is 3 hours.

The research behind it

Ages 6 to 12 are the "sampling years": high play, low deliberate practice.
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 track and field drills can a 9 year old do at home?

25 drills the app opens at 9 work at home. A few to start with: Animal Run Game, Family Walk-Jog Loop and Run-Walk Intervals. 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 a 9 year old practice track and field at home?

One home session of about 30 minutes; SSTracker never plans more than 45 minutes for a 9 year old. At most 4 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 9 hours for a 9 year old, with two rest days a week.

What do you need to practice track and field at home at 9?

Most used: cones (4 of the 25 drills), low foam hurdles or sticks on cones (2), open grass (2), baton or rolled paper (1), beanbags (1), bottom stair or low step (1), bucket or laundry basket (1), chalk (1). 1 drill needs nothing but space. 7 are for two, and a parent can be the partner.

What changes in track and field training at 9?

From 9, a home session can run to 45 minutes and the plan can have 4 training days a week, up from 30 minutes and 3 days at 8. The app opens the same 25 at-home drills at 9 as at 8; the ones below are a different selection from that list.