- Conditioning for kids
- Track and field, 7 to 10 year olds
Track and field conditioning for 7 to 10 year olds
Track and field conditioning for 7 to 10 year olds at home means endurance, jumps and sprint speed through 38 drills picked for the age. At 7 to 10, track and field conditioning is body weight, in short bursts and games: a session stays within 30 minutes at 7 and 8 and within 45 at 9 and 10, on at most 3 to 4 days a week. 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 7 to 10 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
A parent's page. Free to read; no card to start; running a team is always free.
At a glance
- The drills
- 38 physical-focus track and field drills work at home for 7 to 10 year olds, 10 of them track and field's own. 8 of them are jump, bound or sprint drills, which a plan limits.
- How it is built
- At 7 to 10, track and field conditioning is body weight, in short bursts and games: a session stays within 30 minutes at 7 and 8 and within 45 at 9 and 10, on at most 3 to 4 days a week.
- Load rules
- A plan of 7 to 13 year olds holds at most one jump, bound or sprint drill, so legs recover between sessions. No weights, bands or machines: body weight, a ball and open space.
- What you need
- Most used: chalk or tape (2 of the 38 drills), cones (2), cones or shoes (2), music (2), open grass (2), balloon (1), bottom stair or low step (1), bucket or target (1). 7 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 7 to 10 year olds
These drills build the body for track and field itself: endurance, jumps and sprint speed. Every one is open to 7 to 10 year olds by the app's age gates and works at home with one parent.
endurance
Endurance
jumps
Jumps
sprint speed
Sprint Speed
hurdles
Hurdles
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 7 to 10 year olds.
endurance
Endurance
hurdles
Hurdles
jumps
Jumps
sprint speed
Sprint Speed
A 23-minute session
A conditioning session for 7 to 10 year olds
A warm-up, 1 drill and a cool-down: 23 minutes. A plan of 7 to 13 year olds holds at most one jump, bound or sprint drill, so legs recover between sessions.
- 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
- 2Tall and Quick RunsTall hips, quick feet.10 min
- 3Track 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
Healthy load
How much track and field conditioning is healthy for 7 to 10 year olds
At 7 to 10, track and field conditioning is body weight, in short bursts and games: a session stays within 30 minutes at 7 and 8 and within 45 at 9 and 10, on at most 3 to 4 days a week.
A plan of 7 to 13 year olds holds at most one jump, bound or sprint drill, so legs recover between sessions.
No weights, bands or machines: body weight, a ball and open space.
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
Ages 6 to 12 are the "sampling years": high play, low deliberate practice.
Côté and Vierimaa 2014Organized 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 is track and field conditioning for 7 to 10 year olds?
At 7 to 10, track and field conditioning is body weight, in short bursts and games: a session stays within 30 minutes at 7 and 8 and within 45 at 9 and 10, on at most 3 to 4 days a week. The 38 drills below are physical-focus track and field drills that work at home.
What track and field conditioning drills can 7 to 10 year olds do at home?
A few to start with: Animal Run Game, Family Walk-Jog Loop and Run-Walk Intervals. Most used: chalk or tape (2 of the 38 drills), cones (2), cones or shoes (2), music (2), open grass (2), balloon (1), bottom stair or low step (1), bucket or target (1). 7 drills need nothing but space. 4 are for two, and a parent can be the partner.