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Gradual Build-Up Runs

Build smoothly from a jog to fast running over 40 yards, staying relaxed. Teaches speed without straining.

By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026

Set up

Mark 40 yards.

Core: Three. Aim for relaxed shoulders.

Ages
10 to 14
Time
10 min
Players
Just you
Space
Yard or field
Bring
Cones
Level · skill
Developing · Approach

The steps

How it works

  1. Mark 40 yards.
  2. Jog the first 10, run steady the next 10, run fast the last 20.
  3. Keep your face, hands and shoulders loose.
  4. Walk back; do 4 to 6 runs.

Coaching point

Fast and loose, not tight and hard.

Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.

Make it fun

Play it, don't drill it

Game version

Gear shifts: a partner calls first, second or third gear and you change speed smoothly. Swap the caller.

Challenge

Choose your gears: Less (two), Core (three), More (a smooth fourth). Aim for relaxed shoulders.

Story

You are a train building steam as it leaves the station.

My best

Beat your own count

Aim for relaxed shoulders. Only your own number counts: today against last time.

Practice makes progress

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