1. Conditioning for kids
  2. Track and field, 14 year olds and older

Track and field conditioning for 14 year olds and older

Track and field conditioning for 14 year olds and older at home means endurance, hurdles and sprint speed through 69 drills picked for the age. From 14, conditioning can be most of a session: up to 75 minutes from 15, on 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).

For parents and coaches: the physical drills that work at home for 14 year olds and older, 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
69 physical-focus track and field drills work at home for 14 year olds and older, 20 of them track and field's own. 17 of them are jump, bound or sprint drills, which a plan limits.
How it is built
From 14, conditioning can be most of a session: up to 75 minutes from 15, on up to 5 days a week, with rest days between.
Load rules
Box jumps and contact drills open at 14 for practice with a coach; neither is ever in an at-home plan. Loaded lifting is not in an at-home plan: strength work with weights is for a coach or trainer in a gym.
What you need
Most used: cones (22 of the 69 drills), mat (5), stopwatch (5), wall (5), soft ground (4), solid wall (3), ball (2), light medicine ball (2 to 4 lb) (2). 3 drills need nothing but space. 9 are for two, and a parent can be the partner.

track and field's own

Track and field conditioning drills for 14 year olds and older

These drills build the body for track and field itself: endurance, hurdles and sprint speed. Every one is open to 14 year olds and older by the app's age gates and works at home with one parent.

endurance

Endurance

hurdles

Hurdles

sprint speed

Sprint Speed

jumps

Jumps

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 14 year olds and older.

endurance

Endurance

hurdles

Hurdles

jumps

Jumps

sprint speed

Sprint Speed

A 40-minute session

A conditioning session for 14 year olds and older

A warm-up, 2 drills and a cool-down: 40 minutes. Box jumps and contact drills open at 14 for practice with a coach; neither is ever in an at-home plan.

  1. 1Track and Field Warm-Up, Ages 14 and UpA 12-minute moving warm-up for track and field players 14 and up: moving stretches, strength, single-leg control, cuts and build-up runs, then track and field moves at practice speed.12 min
  2. 2Tall and Quick RunsTall hips, quick feet.10 min
  3. 3Hurdle Hip Mobility CircuitSlow and tall.10 min
  4. 4Track and Field Cool-Down Stretches, Ages 14 and UpA 8-minute cool-down for track and field players 14 and up after training: stretches for the legs, hips, inner thighs and lower back, each held 20 to 30 seconds, never to pain.8 min

Healthy load

How much track and field conditioning is healthy for 14 year olds and older

From 14, conditioning can be most of a session: up to 75 minutes from 15, on up to 5 days a week, with rest days between.

Box jumps and contact drills open at 14 for practice with a coach; neither is ever in an at-home plan.

Loaded lifting is not in an at-home plan: strength work with weights is for a coach or trainer in a gym.

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 14 year olds and older?

From 14, conditioning can be most of a session: up to 75 minutes from 15, on up to 5 days a week, with rest days between. The 69 drills below are physical-focus track and field drills that work at home.

What track and field conditioning drills can 14 year olds and older do at home?

A few to start with: Animal Run Game, Family Walk-Jog Loop and Run-Walk Intervals. Most used: cones (22 of the 69 drills), mat (5), stopwatch (5), wall (5), soft ground (4), solid wall (3), ball (2), light medicine ball (2 to 4 lb) (2). 3 drills need nothing but space. 9 are for two, and a parent can be the partner.