1. Conditioning for kids
  2. Track and field, 11 to 13 year olds

Track and field conditioning for 11 to 13 year olds

Track and field conditioning for 11 to 13 year olds at home means endurance, hurdles and jumps through 43 drills picked for the age. At 11 to 13, conditioning can build: a session may run to 45 minutes at 11 and 60 at 12 and 13, on up to 5 days, 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).

For parents and coaches: the physical drills that work at home for 11 to 13 year olds, one session to follow and the load rules the app applies to the age group.

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

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At a glance

The drills
43 physical-focus track and field drills work at home for 11 to 13 year olds, 17 of them track and field's own. 10 of them are jump, bound or sprint drills, which a plan limits.
How it is built
At 11 to 13, conditioning can build: a session may run to 45 minutes at 11 and 60 at 12 and 13, on up to 5 days, with rest days between.
Load rules
Still at most one jump, bound or sprint drill in a plan, so the legs have a day to recover. Box jumps and depth jumps wait until 14, and loaded lifting is not in an at-home plan.
What you need
Most used: cones (13 of the 43 drills), soft ground (3), open grass (2), solid wall (2), wall (2), agility ladder or chalk ladder (1), bench, step or sturdy table (1), bottom stair or low step (1). 3 drills need nothing but space. 4 are for two, and a parent can be the partner.

track and field's own

Track and field conditioning drills for 11 to 13 year olds

These drills build the body for track and field itself: endurance, hurdles and jumps. Every one is open to 11 to 13 year olds by the app's age gates and works at home with one parent.

endurance

Endurance

hurdles

Hurdles

jumps

Jumps

sprint speed

Sprint Speed

Every sport

Athletic drills track and field players share

Speed, balance and control carry across sports. These athletic drills are the same for every sport, picked from the ones open to 11 to 13 year olds.

hurdles

Hurdles

jumps

Jumps

sprint speed

Sprint Speed

starts & relays

Starts & Relays

A 26-minute session

A conditioning session for 11 to 13 year olds

A warm-up, 1 drill and a cool-down: 26 minutes. Still at most one jump, bound or sprint drill in a plan, so the legs have a day to recover.

  1. 1Track and Field Warm-Up, Ages 11 to 13A 10-minute moving warm-up for track and field players aged 11 to 13: running, moving stretches, plank, balance, landings and build-up runs, then track and field moves, with a note on growth spurts.10 min
  2. 2Tall and Quick RunsTall hips, quick feet.10 min
  3. 3Track and Field Cool-Down Stretches, Ages 11 to 13A 6-minute cool-down for track and field players aged 11 to 13 after training: stretches for the legs, hips, inner thighs and lower back, each held 15 to 20 seconds, never to pain, with growth-spurt notes.6 min

Healthy load

How much track and field conditioning is healthy for 11 to 13 year olds

At 11 to 13, conditioning can build: a session may run to 45 minutes at 11 and 60 at 12 and 13, on up to 5 days, with rest days between.

Still at most one jump, bound or sprint drill in a plan, so the legs have a day to recover.

Box jumps and depth jumps wait until 14, and loaded lifting is not in an at-home plan.

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).

The research behind it

Questions and answers

What is track and field conditioning for 11 to 13 year olds?

At 11 to 13, conditioning can build: a session may run to 45 minutes at 11 and 60 at 12 and 13, on up to 5 days, with rest days between. The 43 drills below are physical-focus track and field drills that work at home.

What track and field conditioning drills can 11 to 13 year olds do at home?

A few to start with: Talk-Pace Step-Ups, Fartlek Play Run and Animal Run Game. Most used: cones (13 of the 43 drills), soft ground (3), open grass (2), solid wall (2), wall (2), agility ladder or chalk ladder (1), bench, step or sturdy table (1), bottom stair or low step (1). 3 drills need nothing but space. 4 are for two, and a parent can be the partner.