Cross Country drills for kids

165 cross country drills written for young players, grouped by skill, each with the steps, a coach's cue, the space it needs and what to bring. Use them at home or at practice. In SSTracker a coach sends them as homework, players earn XP when they log them, and parents see the work.

Assign these with SSTracker, free

Aerobic Base drills

Talk Test Jog

Ages 7 and up · 10 min · Physical · field

Learn what easy running feels like by jogging slow enough to chat.

Jog with an adult or partner at a pace where you can talk in full sentences.
If you cannot talk, slow down or walk.
Keep going for 10 minutes, walking breaks allowed.
Tell your partner one thing you saw on the run.

Coach's cue: If you can chat, it is right.

Bring: watch, adult or partner

Safety: Drink water and eat a meal or snack before and after, run in the cool part of the day, and stop and tell an adult if you feel dizzy or sick. Thunder or lightning: go inside now and wait 30 minutes after the last one.

Run-Walk Builder

Ages 7 and up · 12 min · Physical · field

Build your running time a little at a time with short walks in between.

Run easy for 2 minutes.
Walk for 1 minute.
Repeat 4 times.
Next week, add 30 seconds to each run only if this felt easy.

Coach's cue: Small steps, every week.

Bring: watch

Nature Scavenger Jog

Ages 7 and up · 12 min · Physical · field

Jog around a park with an adult, spotting things on a list as you go.

Make a list: a red leaf, a bench, a bird, a big rock.
Jog easy and walk whenever you spot one.
Tick each one off.
Keep going until the list is done or 12 minutes pass.

Coach's cue: Easy jog, sharp eyes.

Bring: park, adult, list of things to spot

Safety: Run trails and parks with an adult, stay on marked paths, and watch for roots and rocks. If you fall and hit your head, stop and see a doctor before you run again.

Jog to the Tree

Ages 7 and up · 10 min · Physical · field

Pick a landmark, jog to it, walk to the next, and keep the chain going.

Pick a tree or post and jog easy to it.
Walk to the next landmark you pick.
Jog to the one after that.
Keep going for 10 minutes.

Coach's cue: Jog, walk, jog again.

Bring: park or field

Follow the Leader Jog

Ages 7 and up · 10 min · Physical · field

Take turns leading a jog around the yard or park with skips, side steps and silly walks mixed in.

Pick a leader; everyone follows in a line.
The leader changes the movement every 30 seconds.
Swap leaders every 2 minutes.
Keep going for 8 to 10 minutes with walking breaks.

Coach's cue: Keep moving, have fun.

Bring: open space or park

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Backyard Treasure Hunt Run

Ages 7 and up · 12 min · Physical · field

A grown-up hides small treasures around the yard; run to find them and bring them back one at a time.

Hide 10 to 15 small objects in safe spots.
Run out, find one treasure and bring it back to base.
Keep going until all are found.
Then hide them for someone else.

Coach's cue: One at a time, keep moving.

Bring: small objects to hide

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Rope Skipping Rhymes

Ages 7 and up · 8 min · Physical · field

Skip rope to a rhyme or song with breaks. Builds stamina, rhythm and springy feet.

Skip to a rhyme or song for 30 seconds.
Rest for 30 seconds.
Try a new rhyme or a new step each round.
Do 8 rounds.

Coach's cue: Small jumps, steady beat.

Bring: skipping rope

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Rescue Tag

Ages 7 and up · 10 min · Physical · field

A tag game where frozen players are freed by a teammate. Everyone keeps moving and helping.

One or two people are chasers.
When tagged, freeze with arms out.
Anyone free can rescue a frozen player by a high five.
Swap chasers every 2 minutes.

Coach's cue: Help a friend, keep moving.

Bring: open space, 3 or more players

Safety: Play on soft, clear ground away from roads and hard edges. Tag gently with a hand on the arm or back.

Talk-Pace Indoor Circuit

Ages 7 and up · 10 min · Physical · indoors

Ten minutes of steady marching, step-ups and jogging in place at a pace where you can still talk.

March in place for 2 minutes.
Step-ups on the bottom stair for 2 minutes.
Jog in place for 1 minute.
Repeat once, then walk and breathe.

Coach's cue: Steady enough to chat.

Bring: bottom stair or low step

Safety: Use a low, steady step and hold a rail if there is one.

Easy Park Loop

Ages 11 and up · 18 min · Physical · field

Run an easy steady loop on grass or soft trail to grow your aerobic engine.

Pick a loop you know with an adult.
Run 15 to 18 minutes at talking pace.
Walk any steep bits.
Finish with 2 minutes of walking.

Coach's cue: Easy is the point.

Bring: safe park loop, adult, water

Safety: Run trails and parks with an adult, stay on marked paths, and watch for roots and rocks. If you fall and hit your head, stop and see a doctor before you run again.

Easy Day Check-In

Ages 11 and up · 10 min · Tactical · field

Plan your week so hard days are followed by easy days or rest.

Write down this week's runs with your coach or parent.
Mark each as easy, hard or rest.
Make sure no two hard days sit side by side.
Run today's easy run for 10 minutes and check you could talk.

Coach's cue: Hard, easy, rest.

Bring: notebook

Safety: Keep it easy: after a hard day comes an easy day or a rest day, with at least one full rest day a week (two for younger runners). Other sports are welcome too.

Cross-Training Day

Ages 11 and up · 20 min · Physical · field

Build your engine with a different activity so your running legs get a break.

Pick a ride, a hike or an active game with your family.
Keep it easy enough to talk for 20 minutes.
Wear a helmet on anything with wheels.
Write down what you did in your log.

Coach's cue: Different move, same engine.

Bring: bike, scooter or hiking path, adult

Safety: Wear a helmet on wheels, stay with an adult, and drink water.

Time on Feet Builder

Ages 11 and up · 20 min · Physical · field

Add a couple of minutes to your easy run only when the last one felt easy.

Look at your last easy run time.
If it felt easy, add 2 minutes; if not, keep it the same.
Run at talking pace the whole way.
Note how it felt.

Coach's cue: Grow slowly.

Bring: loop, watch

Safety: Keep it easy: after a hard day comes an easy day or a rest day, with at least one full rest day a week (two for younger runners). Other sports are welcome too.

Talk-Test Steady Run

Ages 11 and up · 20 min · Physical · field

Run steadily at a pace where you can still talk in sentences. This is how an aerobic base is built.

Warm up by walking for 3 minutes.
Run at a pace where you can say a full sentence.
If you cannot talk, slow down or walk.
Keep going for 12 to 15 minutes, then walk 2 minutes.

Coach's cue: If you can talk, the pace is right.

Bring: safe route or field

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Cone Circuit Intervals

Ages 11 and up · 15 min · Physical · field

Run around a cone circuit for 30 seconds, then walk for 30. Builds fitness in short, manageable bursts.

Set a loop of cones about 40 yards around.
Run the loop at a strong, steady pace for 30 seconds.
Walk for 30 seconds.
Do 2 blocks of 6 rounds with 2 minutes rest between.

Coach's cue: Steady effort, easy walk.

Bring: cones

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Pick-a-Landmark Speed Play

Ages 11 and up · 15 min · Physical · field

Mix easy jogging with short faster bits whenever you choose, like to the next tree. Fitness through play.

Jog easily for 3 minutes.
Pick a landmark and run a bit faster to it.
Jog easily until you feel ready again.
Repeat for 12 to 15 minutes.

Coach's cue: Pick a tree, go, then recover.

Bring: park or field

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Cross-Training Ride or Swim

Ages 11 and up · 30 min · Physical · pool

Build stamina with a different activity: a steady bike ride or swim. Gives the legs a break from pounding.

Choose a ride on a safe path with a helmet, or a supervised swim.
Go at a steady, chatty pace.
Keep going for 20 to 30 minutes with breaks as needed.
Note how you felt for next time.

Coach's cue: Steady and enjoyable.

Bring: bike and helmet, or pool with a lifeguard

Safety: Wear a helmet on a bike. Swim only where a lifeguard or adult is watching. Stop if you feel unwell.

Steady Long Run

Ages 14 and up · 25 min · Physical · field

Your longest easy run of the week, at a pace you could keep chatting at.

Agree the time with your coach; do not go longer than planned.
Run at easy talking pace the whole way.
Take water if it is warm.
Walk 3 minutes at the end and note how you felt.

Coach's cue: Long and easy, not long and fast.

Bring: trail or park loop, adult, water

Safety: Run trails and parks with an adult, stay on marked paths, and watch for roots and rocks. If you fall and hit your head, stop and see a doctor before you run again.

Gentle Progression Run

Ages 14 and up · 20 min · Physical · field

Start very easy and finish at a steady, comfortable-hard effort.

Run the first 8 minutes very easy.
Run the next 8 minutes a little quicker.
Run the last 4 minutes steady, still in control.
Cool down with 3 minutes of walking.

Coach's cue: Start slow, finish strong.

Bring: loop, watch

True Recovery Run

Ages 14 and up · 20 min · Physical · field

The day after a hard session, run really easy so your body can rebuild.

Run on grass or soft trail if you can.
Go slower than you think you need to.
Breathe through your nose for a minute to check it is easy.
Stop at 20 minutes even if you feel good.

Coach's cue: Easier than easy.

Bring: soft loop, watch

Safety: Keep it easy: after a hard day comes an easy day or a rest day, with at least one full rest day a week (two for younger runners). Other sports are welcome too.

Steady State Loop

Ages 14 and up · 25 min · Physical · field

A steady run, a little quicker than easy, held without strain.

Jog 5 minutes easy.
Run 15 minutes at a steady pace where you can speak short sentences.
Jog 5 minutes easy.
Rate how hard it felt from 1 to 10 in your log.

Coach's cue: Steady, not straining.

Bring: loop, watch, water

Tempo Run Blocks

Ages 14 and up · 25 min · Physical · field

Run at a comfortably hard pace for 3 to 5 minutes at a time with easy jogs between. Raises how long you can work hard.

Jog 5 minutes to warm up.
Run 4 minutes at a pace you can hold but cannot chat at.
Jog 2 minutes easy.
Do 3 blocks, then jog and walk 5 minutes.

Coach's cue: Comfortably hard, not all out.

Bring: field or track

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Repeat Run Intervals

Ages 14 and up · 20 min · Physical · field

Short, strong runs with equal rest, like the stop-start effort of most games.

Warm up for 5 minutes.
Run hard but controlled for 60 seconds.
Walk or jog slowly for 60 seconds.
Do 6 to 8 reps; stop early if your pace falls apart.

Coach's cue: Same pace every rep.

Bring: field or track, stopwatch

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Six-Station Circuit

Ages 14 and up · 20 min · Physical · field

Move through six body-weight stations for 40 seconds each: squats, step-ups, push-ups, shuffles, plank, skips.

Set six stations in a loop.
Work 40 seconds at each with 20 seconds to move to the next.
Rest 2 minutes after the full loop.
Do 2 or 3 loops.

Coach's cue: Good form while tired.

Bring: cones, mat

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Long Easy Day

Ages 14 and up · 30 min · Physical · field

A longer, gentle run, hike or ride once a week. Easy days build stamina and help recovery.

Choose a run, hike or ride you enjoy.
Keep the effort easy: you can talk the whole time.
Go for 25 to 30 minutes.
Finish with a walk and a drink.

Coach's cue: Easy means easy.

Bring: safe route

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Pacing drills

Guess the Time

Ages 7 and up · 8 min · Tactical · field

Learn to feel your speed by guessing how long a short loop took.

Mark a 100-yard loop.
Jog it easy without looking at a watch.
Guess your time, then check with your partner.
Do 5 loops and see if your guesses get closer.

Coach's cue: Feel it, then check it.

Bring: cones, stopwatch, partner

Same-Speed Loops

Ages 7 and up · 10 min · Physical · field

Run short loops at the same easy speed each time.

Mark a short loop on grass.
Jog it at a comfortable pace.
Rest 1 minute, then match your time.
Do 5 loops; aim for each within a few seconds.

Coach's cue: Same feel every loop.

Bring: cones, stopwatch

Safety: Warm up first. Stop if a muscle feels tight or something hurts. Pain in one spot that gets worse each run, or a limp: stop and see a doctor.

Traffic Light Pace

Ages 7 and up · 10 min · Tactical · field

An adult calls colours: green for jog, yellow for quicker, red for walk.

Start jogging on "green".
On "yellow", run a little quicker.
On "red", walk.
Play for 10 minutes and notice how each pace feels.

Coach's cue: Know your colours.

Bring: adult, open grass

Safety: Warm up first. Stop if a muscle feels tight or something hurts. Pain in one spot that gets worse each run, or a limp: stop and see a doctor.

Pace Partner Pairs

Ages 7 and up · 10 min · Tactical · field

Run side by side and try to match your partner's speed exactly.

Run beside a partner at easy pace.
They speed up or slow down a little.
Stay level with their shoulder.
Swap leaders every 2 minutes.

Coach's cue: Shoulder to shoulder.

Bring: partner, open grass

Safety: Warm up first. Stop if a muscle feels tight or something hurts. Pain in one spot that gets worse each run, or a limp: stop and see a doctor.

Metronome Steps

Ages 7 and up · 8 min · Technical · indoors

Step in place to a steady beat for 2 minutes, then keep the same rhythm with the beat turned off. Even pacing starts here.

Set a steady beat that feels easy.
Step in place on the beat for 2 minutes.
Turn the beat off and keep the rhythm for 1 minute.
Turn it back on: were you still on the beat? Do 3 rounds.

Coach's cue: Same rhythm, start to finish.

Bring: metronome or music with a steady beat

Safety: Clear a small space with nothing to trip on or knock over. Stop if anything hurts.

Even Split Checks

Ages 11 and up · 15 min · Tactical · field

Run two halves of a short run in about the same time.

Run 4 laps easy-steady, timing each lap.
Try to keep the second two laps the same as the first two.
Walk 3 minutes and look at your splits.
Write which lap drifted and why.

Coach's cue: Patient early, even all through.

Bring: track or measured loop, watch

Effort Ladder

Ages 11 and up · 14 min · Physical · field

Learn three effort levels: easy, steady and quick.

Run 2 minutes easy, 2 minutes steady, 1 minute quick.
Walk 2 minutes.
Repeat once more.
Say the effort out loud as you change.

Coach's cue: Know your gears.

Bring: watch

Safety: Warm up first. Stop if a muscle feels tight or something hurts. Pain in one spot that gets worse each run, or a limp: stop and see a doctor.

Cone Clock Pace

Ages 11 and up · 15 min · Tactical · field

A partner calls times as you pass cones so you learn to hit a steady rhythm.

Set cones every 50 yards around a loop.
Your partner calls the target time at each cone.
Speed up or ease off to match it.
Run 3 loops with a walk between.

Coach's cue: Small fixes, early.

Bring: cones every 50 yards, stopwatch, partner

Breathing Rhythm Pace

Ages 11 and up · 12 min · Technical · field

Use your breathing rhythm to tell easy, steady and hard paces apart.

Run easy and count steps per breath in and out.
Run steady for 2 minutes and count again.
Notice the count drop as you go faster.
Finish with 3 minutes easy.

Coach's cue: Listen to your breath.

Bring: loop

Safety: Warm up first. Stop if a muscle feels tight or something hurts. Pain in one spot that gets worse each run, or a limp: stop and see a doctor.

Goal Pace Repeats

Ages 14 and up · 20 min · Physical · field

Practice the pace you hope to race at in short pieces with full recovery.

Pick a goal pace with your coach.
Run 4 to 5 repeats of 2 minutes at that pace.
Jog 2 minutes easy between.
Note how close each one was.

Coach's cue: Lock in, stay smooth.

Bring: track or measured loop, watch

Negative Split Run

Ages 14 and up · 20 min · Tactical · field

Run the second half a little faster than the first by holding back early.

Run out for 9 minutes at steady pace.
Turn around and come back the same way.
Try to get home a little quicker than you went out.
Cool down by walking 3 minutes.

Coach's cue: Hold back, then bring it home.

Bring: loop, watch

Race Pace Rehearsal

Ages 14 and up · 20 min · Tactical · field

Run the first part of a race at goal pace, then stop while still in control.

Warm up 10 minutes easy.
Run the first third of your race distance at goal pace.
Stop and note if it felt too fast, right or too slow.
Cool down 5 minutes.

Coach's cue: Rehearse, do not race.

Bring: measured loop, watch, coach

Watch-Free Pace Run

Ages 14 and up · 18 min · Tactical · field

Run by feel while a partner keeps the watch, then compare your splits.

Pick a steady pace with your coach.
Run 4 laps without looking at any watch.
Your partner times each lap.
Compare and see how even you were.

Coach's cue: Trust your feel.

Bring: measured loop, partner with watch

Hills & Terrain drills

Hill Walk and Jog

Ages 7 and up · 10 min · Technical · field

Learn short steps and pumping arms on a gentle hill.

Walk up a gentle hill with short steps and strong arms.
Walk back down.
Jog up once you feel ready.
Do 6 trips.

Coach's cue: Short steps, arms drive.

Bring: gentle grassy hill, adult

Safety: Pick a grassy or smooth hill with an adult nearby. Walk down the steep parts and stop if your knees hurt. If you fall and hit your head, stop and see a doctor before you run again.

Grass and Trail Feet

Ages 7 and up · 8 min · Technical · field

Practice light, quick feet on uneven ground.

Jog slowly across a grass field and around small bumps.
Look a few steps ahead, not at your feet.
Keep your steps short and light.
Do 8 minutes with walk breaks.

Coach's cue: Eyes ahead, light feet.

Bring: grass field, adult

Safety: Run trails and parks with an adult, stay on marked paths, and watch for roots and rocks. If you fall and hit your head, stop and see a doctor before you run again.

Uphill Animal Walks

Ages 7 and up · 8 min · Physical · field

Climb a gentle hill like a bear, a crab and a stomping giant.

Bear-walk on hands and feet up a short gentle slope.
Walk down normally.
Next time, march up with big giant knees.
Do 6 trips, taking turns choosing the animal.

Coach's cue: Strong arms, strong legs.

Bring: gentle grassy hill, adult

Safety: Pick a grassy or smooth hill with an adult nearby. Walk down the steep parts and stop if your knees hurt. If you fall and hit your head, stop and see a doctor before you run again.

Up and Over Mounds

Ages 7 and up · 10 min · Technical · field

Jog over small grassy bumps with short steps up and quick steps down.

Find small grassy mounds or a gentle bank.
Take short steps up and lean a little forward.
Take quick light steps down.
Do 10 trips.

Coach's cue: Short up, quick down.

Bring: field with small mounds, adult

Safety: Pick a grassy or smooth hill with an adult nearby. Walk down the steep parts and stop if your knees hurt. If you fall and hit your head, stop and see a doctor before you run again.

Mirror Me Partners

Ages 7 and up · 6 min · Physical · field

Face a partner and copy every move they make: side steps, hops, crouches. Teaches watching and reacting.

Stand facing a partner about two big steps apart.
The leader moves side to side, forward and back, crouches or claps.
The mirror copies as fast as they can.
Swap every 30 seconds.

Coach's cue: Eyes on the belly button, quick feet.

Bring: partner

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Color Call Cones

Ages 7 and up · 8 min · Physical · field

A grown-up calls a color and you run to touch that cone and back to the middle. Fun reaction and turning practice.

Set four colored cones about 4 big steps from a middle spot.
Stand in the middle in a ready stance.
When a color is called, run to touch it and come back.
Do 10 calls, rest, then 10 more.

Coach's cue: Ready feet, go on the call.

Bring: four cones of different colors

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Zigzag Path Run

Ages 7 and up · 8 min · Physical · field

Weave in and out of markers set in a zigzag, getting low to turn around each one.

Set 6 markers in a zigzag line, about 3 steps apart.
Run to each marker and turn around it toward the next.
Bend your knees and take small steps as you turn.
Walk back; do 6 runs.

Coach's cue: Get low to turn.

Bring: 6 cones or shoes

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Stop and Freeze Game

Ages 7 and up · 8 min · Physical · field

Move around the yard in different ways and freeze on a signal in a strong, balanced stop.

Jog, skip or gallop around the space.
When the music stops or someone claps, stop in two or three steps.
Freeze with knees bent, feet apart, chest up.
Play 10 rounds, changing how you move each time.

Coach's cue: Brakes on, knees bent.

Bring: open space, music (optional)

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Puddle Jumping

Ages 7 and up · 8 min · Physical · field

Pretend lines or towels are puddles and jump over them with two feet, landing quietly like a cat.

Lay out 5 or 6 "puddles" of different sizes.
Jump over each one with two feet.
Land quietly with bent knees.
Go through the course 4 times, making the puddles wider if it feels easy.

Coach's cue: Swing the arms, land like a cat.

Bring: chalk, rope or towels

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Hopscotch Course

Ages 7 and up · 10 min · Physical · field

Classic hopscotch builds springy hops on one and two feet, plus balance and rhythm.

Draw a hopscotch grid.
Toss a marker into a square.
Hop and jump through the grid, skipping the square with the marker.
Play 10 turns, taking turns with a family member.

Coach's cue: Light and bouncy.

Bring: chalk or tape

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Freeze-Landing Jumps

Ages 7 and up · 6 min · Physical · field

Jump forward and freeze on landing like a statue. The first step of every jumping skill is a safe landing.

Stand with feet hip-width apart.
Swing your arms and jump forward a small distance.
Land on both feet, knees bent and over your toes, and freeze for 3 seconds.
Do 10 jumps.

Coach's cue: Quiet feet, frozen statue.

Bring: soft ground

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Soft Ball Push Toss

Ages 7 and up · 8 min · Physical · field

Push a big soft ball from your chest to a partner or wall as hard as you can. Teaches using legs and arms together.

Hold the ball at your chest with both hands.
Bend your knees a little, then push up and out.
Push the ball to a partner or a wall.
Do 15 pushes.

Coach's cue: Legs, then arms, push!

Bring: large soft ball or beach ball, partner or wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Bear Crawl Trail

Ages 7 and up · 6 min · Physical · field

Crawl like a bear on hands and feet along a trail. Builds arm, shoulder and tummy strength through play.

Set a start and finish 10 steps apart.
Get on hands and feet, knees just off the ground.
Crawl forward with a flat back, then backward.
Do 4 trips.

Coach's cue: Flat back like a table.

Bring: open space

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Crab Walk Path

Ages 7 and up · 6 min · Physical · field

Walk like a crab, tummy up, on hands and feet. Builds strong shoulders and hips.

Sit, place hands behind you and feet in front.
Lift your hips off the ground.
Walk forward, backward and sideways along a path.
Do 4 trips of 10 steps.

Coach's cue: Hips high like a crab.

Bring: open space

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Wall Push-Up Countdown

Ages 7 and up · 5 min · Physical · indoors

Push-ups against a wall teach the right shape before ever going to the floor.

Stand an arm's length from a wall with hands at shoulder height.
Bend your elbows to bring your chest toward the wall, body straight.
Push back while counting down from 10.
Do 2 or 3 rounds of 10.

Coach's cue: Straight like a board.

Bring: wall

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Chair Sit-and-Stand

Ages 7 and up · 5 min · Physical · indoors

Sit down to a chair slowly and stand up without using your hands. The first step of a good squat.

Stand in front of a sturdy chair, feet hip-width apart.
Reach arms forward and sit back slowly to touch the chair.
Stand up tall without using your hands.
Do 2 rounds of 10.

Coach's cue: Slow down, fast up.

Bring: sturdy chair or bench

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Short Hill Repeats

Ages 11 and up · 15 min · Physical · field

Run strong up a short hill and jog down slowly to build leg strength.

Warm up with 5 minutes easy.
Run up a 30 to 45 second hill at a strong effort.
Walk or jog slowly down.
Do 5 to 6 repeats.

Coach's cue: Lean from the ankles, quick arms.

Bring: moderate hill, adult

Safety: Pick a grassy or smooth hill with an adult nearby. Walk down the steep parts and stop if your knees hurt. If you fall and hit your head, stop and see a doctor before you run again.

Downhill Control

Ages 11 and up · 12 min · Technical · field

Learn to run downhill relaxed with quick, short steps.

Pick a gentle grassy slope.
Jog down with short quick steps and arms out a little for balance.
Keep your body tall, not leaning back.
Do 6 trips, walking up.

Coach's cue: Quick feet, soft knees.

Bring: gentle grassy slope, adult

Safety: Pick a grassy or smooth hill with an adult nearby. Walk down the steep parts and stop if your knees hurt. If you fall and hit your head, stop and see a doctor before you run again.

Hill Bounding Steps

Ages 11 and up · 12 min · Physical · field

Springy, long steps up a gentle hill to build push for climbing.

Mark 15 yards up a gentle grassy slope.
Bound up with long, springy steps and strong arms.
Walk down slowly.
Do 6 trips.

Coach's cue: Push off, drive the knee.

Bring: gentle grassy hill, adult

Safety: Warm up first, use a smooth gentle hill, walk down, and stop if your knees or ankles hurt.

Stair Walk-Ups

Ages 11 and up · 10 min · Physical · field

Walk up stairs strongly to build climbing legs; walk down holding the rail.

Walk up one flight with a strong push from each leg.
Walk down slowly, holding the rail.
Rest 30 seconds.
Do 6 trips.

Coach's cue: Strong push, tall body.

Bring: stairs with a handrail, adult

Safety: Walk, never run, on stairs, and hold the rail going down.

Brake and Stick

Ages 11 and up · 10 min · Physical · field

Learn to slow down safely: jog or run to a line and stop within three steps in a low, balanced position.

Mark a start cone and a stop line 10 yards away.
Run to the line and stop in three steps.
Finish with hips back, knees over toes, chest up; hold for 2 seconds.
Do 8 reps, building speed only when the stop stays controlled.

Coach's cue: Hips back, knees over toes.

Bring: cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Shuffle to Crossover Run

Ages 11 and up · 10 min · Physical · field

Side-shuffle a few steps, then turn the hips and cross over into a forward run. Practices smooth changes of movement.

Start side-on at a cone in a ready stance.
Shuffle 3 steps without crossing your feet.
On a clap, turn your hips and run forward 5 yards.
Do 5 each way.

Coach's cue: Hips turn first, feet follow.

Bring: cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Four-Corner Box Drill

Ages 11 and up · 10 min · Physical · field

Move around a small square using a different movement on each side: run forward, shuffle, backpedal, shuffle.

Set a square of cones 5 yards apart.
Run forward up the first side, shuffle across the top.
Backpedal down the far side, shuffle back to the start.
Do 3 each direction with rest between.

Coach's cue: Plant outside foot, stay low.

Bring: 4 cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Point-and-Go Reaction

Ages 11 and up · 10 min · Physical · field

A partner points left, right, forward or back and you move that way 3 yards and back. Trains reacting to what you see.

Stand in a ready stance facing your partner.
Your partner points in a direction with no warning.
Move 3 yards that way and return to the middle.
Do sets of 6 points; swap roles.

Coach's cue: See it, then go.

Bring: partner, cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Snap-Down to Stick

Ages 11 and up · 8 min · Physical · field

Rise onto your toes with arms up, then snap down into a quick athletic landing. The safest way to learn to absorb force.

Stand tall and rise onto your toes with arms high.
Quickly drop your arms and hips into a quarter squat on flat feet.
Hold the landing: knees over toes, chest up, for 2 seconds.
Do 3 sets of 5.

Coach's cue: Snap and stick, quiet feet.

Bring: soft ground

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Broad Jump and Hold

Ages 11 and up · 10 min · Physical · field

Jump forward as far as you can with control and hold the landing. Distance only counts if you stick it.

Stand with toes at a line.
Swing your arms back, then forward as you jump out.
Land on both feet and hold for 2 seconds without stepping.
Do 3 sets of 3 with full rest; note your best stuck jump.

Coach's cue: Swing, jump, stick.

Bring: soft ground, tape measure (optional)

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Springy Ankle Pogo Series

Ages 11 and up · 6 min · Physical · field

Small, quick, springy hops using stiff ankles. Builds the bounce in running and jumping.

Stand tall with soft knees and arms relaxed.
Hop on the balls of your feet with quick, small bounces.
Keep the knees almost still; the ankles do the work.
Do 3 sets of 10 hops with rest.

Coach's cue: Hot ground, quick bounce.

Bring: soft ground or mat

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Light Ball Chest Throws

Ages 11 and up · 10 min · Physical · field

Throw a light weighted ball from your chest into a wall with a step. Builds whole-body power safely.

Stand 2 to 3 yards from a solid wall.
Hold the ball at your chest, step forward and push it hard into the wall.
Catch it on the rebound or let it drop.
Do 3 sets of 6.

Coach's cue: Step and push through the wall.

Bring: light ball of 1 to 2 kg (2 to 4 lb), solid wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Bodyweight Squat Pattern

Ages 11 and up · 8 min · Physical · indoors

Learn the body-weight squat with heels down, knees over toes and chest up. The base of lower-body strength.

Feet shoulder-width, toes slightly out.
Push hips back and bend the knees, keeping heels flat.
Go as low as you can with a flat back, then stand up.
Do 3 sets of 8 to 10, slowly.

Coach's cue: Knees follow the toes.

Bring: none

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Stick Hip Hinge

Ages 11 and up · 8 min · Physical · indoors

Hold a stick along your back and learn to bend from the hips with a flat back. This is the shape of every safe lift from the floor.

Hold a stick along your spine touching head, upper back and tailbone.
Soften the knees and push your hips back.
Keep all three touch points on the stick as you lean forward.
Stand up by squeezing your hips forward; do 3 sets of 8.

Coach's cue: Hips back, stick stays on.

Bring: broomstick or dowel

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Split Squat Basics

Ages 11 and up · 8 min · Physical · indoors

With one foot forward and one back, lower straight down and up. Builds single-leg strength and knee control.

Step one foot forward into a long stance.
Lower your back knee toward the ground, trunk tall.
Keep the front knee over the middle of the foot.
Push back up; do 2 sets of 8 each leg.

Coach's cue: Straight down, straight up.

Bring: none

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Incline Push-Up Progression

Ages 11 and up · 8 min · Physical · indoors

Push-ups with hands on a bench, moving lower as you get stronger, until floor push-ups are clean.

Place hands on a bench, body straight from head to heel.
Lower your chest to the bench with elbows at about 45 degrees.
Push back up without the hips sagging.
Do 3 sets of 8; move to a lower surface when all are clean.

Coach's cue: Body like a plank, elbows in.

Bring: bench, step or sturdy table

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Over the Top

Ages 14 and up · 18 min · Tactical · field

Keep running hard past the top of a hill instead of easing off.

Run steady up a hill.
At the top, keep your effort for 10 more steps.
Settle back to steady on the flat.
Do 5 reps with an easy jog back.

Coach's cue: The top is not the end.

Bring: hill with a flat top, adult

Safety: Pick a grassy or smooth hill with an adult nearby. Walk down the steep parts and stop if your knees hurt. If you fall and hit your head, stop and see a doctor before you run again.

Mixed Terrain Loop

Ages 14 and up · 22 min · Physical · field

Run a loop with grass, dirt and hills while keeping your effort even.

Run with an adult on a marked trail.
Keep the same effort up, down and on the flat.
Shorten your steps on climbs and rough bits.
Finish with 3 minutes of walking.

Coach's cue: Same effort, any ground.

Bring: trail loop with hills, adult, water

Safety: Run trails and parks with an adult, stay on marked paths, and watch for roots and rocks. If you fall and hit your head, stop and see a doctor before you run again.

Long Hill Repeats

Ages 14 and up · 22 min · Physical · field

Run longer climbs at a strong but steady effort, jogging down to recover.

Warm up 10 minutes easy.
Run up a gradual hill for 90 seconds at a strong effort.
Jog down slowly.
Do 4 repeats.

Coach's cue: Same effort to the top.

Bring: long gradual hill, adult, water

Safety: Pick a grassy or smooth hill with an adult nearby. Walk down the steep parts and stop if your knees hurt. If you fall and hit your head, stop and see a doctor before you run again.

Trail Footing Drill

Ages 14 and up · 15 min · Technical · field

Practice quick, careful foot placement on a rough trail at easy pace.

Run with an adult on a rough section of marked trail.
Look 3 to 4 steps ahead and pick your landing spots.
Shorten your stride on rough bits.
Walk anything that feels unsafe.

Coach's cue: Eyes ahead, light feet.

Bring: trail with roots and rocks, adult

Safety: Run trails and parks with an adult, stay on marked paths, and watch for roots and rocks. If you fall and hit your head, stop and see a doctor before you run again.

Five-Ten-Five Technique Rehearsal

Ages 14 and up · 12 min · Physical · field

Practice the 5-10-5 pattern with clean, low turns before ever timing it. Then time a few and beat only your own best.

Set three cones in a line, 5 yards apart; start at the middle one.
Run 5 yards right, touch the line with your outside hand, turn low.
Run 10 yards to the far cone, touch, turn, run 5 back through the middle.
Do 3 walk-throughs, 3 at three-quarter speed, then 2 timed with full rest.

Coach's cue: Low turn, push off the outside foot.

Bring: 3 cones, stopwatch

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Reactive Gate Chase

Ages 14 and up · 12 min · Physical · field

Your partner moves toward one of several gates and you shadow them to arrive at the same gate. A partner game, not a contest.

Set 4 gates (two cones each) across a 10-yard line.
Your partner jogs and fakes, then runs through one gate.
You mirror from 3 yards away and try to arrive together.
Do 6 reps each, swapping roles.

Coach's cue: Watch the hips, not the head.

Bring: 8 cones, partner

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Angled Cuts at 45 and 90 Degrees

Ages 14 and up · 12 min · Physical · field

Practice sharp cuts at two angles with the knee in line over the foot. This is the movement most knee-injury programs teach.

Set a cone 8 yards ahead; run to it at controlled speed.
Plant the outside foot, knee over toes, and cut 45 degrees for 5 yards.
Repeat with a 90-degree cut.
Do 4 each way at each angle; speed rises only if the knee stays in line.

Coach's cue: Knee over toes, never caving in.

Bring: cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

T-Pattern Footwork

Ages 14 and up · 12 min · Physical · field

Run, shuffle and backpedal around a T of cones. Builds clean movement in every direction.

Set a cone at the base, one 10 yards ahead and one 5 yards each side of it.
Run forward, shuffle left, shuffle right across, shuffle back to the middle.
Backpedal to the start.
Do 4 to 6 reps with full rest; time a few against your own best.

Coach's cue: Stay square, quick feet.

Bring: 4 cones, stopwatch (optional)

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Low Box Jump-Ups

Ages 14 and up · 12 min · Physical · field

Jump onto a low, solid box and land softly, then step down. Trains power with low landing force.

Stand an arm's length from the box.
Swing the arms and jump onto the box, landing softly in a quarter squat.
Stand tall, then step down one foot at a time.
Do 3 sets of 4 with full rest.

Coach's cue: Land quiet, step down.

Bring: low, stable box or step (30 cm or lower)

Safety: Only with a coach watching. Use a low, steady box that will not slide; step down, never jump down. Stop if anything hurts.

Side-to-Side Bound and Freeze

Ages 14 and up · 10 min · Physical · field

Push off one leg sideways and land on the other, holding the landing. Builds side-to-side power and knee control.

Stand on your right leg.
Push sideways and land on your left leg.
Hold for 2 seconds: knee over toes, hips level.
Bound back; do 3 sets of 4 each way.

Coach's cue: Push wide, land still.

Bring: soft ground

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Rotational Wall Throws

Ages 14 and up · 10 min · Physical · field

Turn and throw a light ball sideways into a wall. Trains power that starts in the legs and passes through the trunk.

Stand side-on to a wall, 2 yards away.
Hold the ball at your hip away from the wall.
Turn your hips and throw the ball into the wall.
Do 3 sets of 5 each side.

Coach's cue: Hips turn, arms follow.

Bring: light ball of 1 to 3 kg (2 to 6 lb), solid wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Mini Hurdle Rebound Hops

Ages 14 and up · 12 min · Physical · field

Hop over a line of low hurdles with quick, springy contacts. Only once landings are solid.

Set low hurdles about a stride apart.
Hop over each one on two feet with quick, short contacts.
Keep arms driving and the trunk tall.
Do 4 runs through the line, with full rest. Keep total hops under 60 for the day.

Coach's cue: Off the ground fast.

Bring: 4 to 6 low mini hurdles or rolled towels (15 cm)

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Goblet Squat with Light Load

Ages 14 and up · 12 min · Physical · field

Hold a light weight at your chest and squat with perfect form. Load is added only when every rep looks the same.

Hold a light weight against your chest.
Squat down between your knees, heels flat, chest up.
Pause at the bottom for 1 second, then stand.
Do 3 sets of 8; add weight only with your coach, never to failure.

Coach's cue: Chest proud, knees out.

Bring: light dumbbell or kettlebell

Safety: Only with a coach or trained adult watching. Light load only, never a maximal lift. Stop the set when form slips.

Single-Leg Hinge Reach

Ages 14 and up · 10 min · Physical · indoors

Hinge forward on one leg while the other reaches back. Builds hamstring and hip strength plus balance.

Stand on one leg with a soft knee.
Hinge forward as the other leg reaches straight back, hips level.
Reach down toward the shin, then return to standing.
Do 3 sets of 6 each leg; hold a light weight only once the shape is solid.

Coach's cue: Hips square, long line.

Bring: light dumbbell (optional)

Safety: Only with a coach or trained adult watching. Light load only, never a maximal lift. Stop the set when form slips.

Rear-Foot Elevated Split Squat

Ages 14 and up · 12 min · Physical · field

A split squat with the back foot on a bench. Strong single-leg work that needs little load.

Rest the top of your back foot on a knee-high bench.
Lower straight down until the front thigh is about level.
Keep the front knee tracking over the foot.
Push up; do 3 sets of 6 each leg.

Coach's cue: Front heel heavy.

Bring: bench or step, light dumbbells (optional)

Safety: Only with a coach or trained adult watching. Light load only, never a maximal lift. Stop the set when form slips.

Push-Up and Band Row Pairs

Ages 14 and up · 12 min · Physical · indoors

Pair a push with a pull: floor push-ups then band rows, so the front and back of the shoulders grow together.

Do 8 to 10 clean floor push-ups.
Anchor a band at chest height and step back.
Row the band to your ribs, squeezing your shoulder blades.
Do 3 rounds of both, resting 60 seconds.

Coach's cue: Push tall, pull shoulders back.

Bring: resistance band, sturdy anchor

Safety: Check the band for nicks first, anchor it firmly and keep it away from your face. Only with an adult nearby.

Assisted Hamstring Lowers

Ages 14 and up · 8 min · Physical · field

Kneel with a partner holding your ankles and lower forward slowly. One of the best moves to protect the backs of the legs.

Kneel on a mat; a partner holds your ankles firmly.
Keep a straight line from knees to head.
Lower forward as slowly as you can, catching yourself with your hands.
Push back up with your hands; do 2 sets of 4.

Coach's cue: Slow and straight.

Bring: partner, mat

Safety: Only with a coach or trained adult watching. Light load only, never a maximal lift. Stop the set when form slips.

Race Tactics drills

Follow the Leader

Ages 7 and up · 10 min · Tactical · field

Learn to run calmly behind someone and take turns leading.

Jog in a line behind a partner at easy pace.
Every minute, the back runner moves up to lead.
Stay one step behind, not on their heels.
Do 10 minutes.

Coach's cue: Close, calm and patient.

Bring: partner or group, cones

Safety: Warm up first. Stop if a muscle feels tight or something hurts. Pain in one spot that gets worse each run, or a limp: stop and see a doctor.

Start Line Plan

Ages 7 and up · 8 min · Tactical · field

Practice a calm start so you do not go out too fast.

Line up with a partner behind a cone line.
On "Go", run 30 yards at a controlled speed.
Settle into easy pace and jog 1 minute.
Do 4 starts.

Coach's cue: Controlled start, then settle.

Bring: cones, partner

Safety: Warm up first. Stop if a muscle feels tight or something hurts. Pain in one spot that gets worse each run, or a limp: stop and see a doctor.

Cone Corner Turns

Ages 7 and up · 8 min · Technical · field

Learn to run tight, smooth turns around course flags.

Set a zigzag of 5 cones on grass.
Jog the course, turning close to each cone.
Take short steps into each turn.
Do 6 runs.

Coach's cue: Short steps, close turn.

Bring: cones

Safety: Warm up first. Stop if a muscle feels tight or something hurts. Pain in one spot that gets worse each run, or a limp: stop and see a doctor.

Group Start Spacing

Ages 7 and up · 8 min · Tactical · field

Practice starting in a group with space around you and no pushing.

Line up side by side with an arm's length between you.
On "Go", jog forward keeping your space.
If it gets crowded, ease off and find room.
Do 5 starts.

Coach's cue: Space around you.

Bring: cones, friends or family

Safety: Warm up first. Stop if a muscle feels tight or something hurts. Pain in one spot that gets worse each run, or a limp: stop and see a doctor.

Race Plan Map

Ages 7 and up · 8 min · Tactical · indoors

Draw your next race route and mark where you settle in, where you move up and where you go for home.

Draw the race route from memory or the map.
Mark where you will settle into your pace.
Mark one place to move up and the point where you finish hard.
Talk it through with your coach or a grown-up.

Coach's cue: Settle, move, finish.

Bring: paper, pen

Smooth Passing Practice

Ages 11 and up · 12 min · Tactical · field

Learn to pass on the outside with a short, decisive change of pace.

Jog in a small group.
On the call, move wide and pass with a quick 10-second push.
Settle back to steady in front.
Take turns; do 6 passes each.

Coach's cue: Go wide, go decisively.

Bring: partners, loop

Safety: Warm up first. Stop if a muscle feels tight or something hurts. Pain in one spot that gets worse each run, or a limp: stop and see a doctor.

Course Walk Plan

Ages 11 and up · 15 min · Tactical · field

Walk or jog the course before a race and plan where to save and where to push.

Walk the course with a coach or parent.
Mark the turns, hills and narrow paths.
Decide where you will stay calm and where you will push.
Write your plan in three short lines.

Coach's cue: Know the course, own your plan.

Bring: race course or park map, adult

Safety: Run trails and parks with an adult, stay on marked paths, and watch for roots and rocks. If you fall and hit your head, stop and see a doctor before you run again.

Shortest Line Running

Ages 11 and up · 12 min · Tactical · field

Learn to run the shortest line from flag to flag on a winding course.

Set a curvy course of cones.
Walk it first and spot the straightest path between them.
Jog it on that line.
Do 5 loops.

Coach's cue: Straight between the bends.

Bring: cones, open field

Safety: Warm up first. Stop if a muscle feels tight or something hurts. Pain in one spot that gets worse each run, or a limp: stop and see a doctor.

Move Before the Narrow Path

Ages 11 and up · 12 min · Tactical · field

Practice moving into a good spot before the course narrows.

Set two cones close together 100 yards from the start as a narrow gate.
Jog in a group; move up smoothly before the gate.
Go through single file without pushing.
Do 5 reps, taking turns at the front.

Coach's cue: Plan ahead, pass early and wide.

Bring: cones, teammates

Safety: Warm up first. Stop if a muscle feels tight or something hurts. Pain in one spot that gets worse each run, or a limp: stop and see a doctor.

Pack Running

Ages 14 and up · 20 min · Tactical · field

Run together as a group, sharing the lead so everyone stays strong.

Run as a group of 3 to 5 at steady pace.
Change leader every 2 minutes.
Call out turns and footing.
Keep the group together until the last 3 minutes.

Coach's cue: Together is faster.

Bring: teammates, loop, watch

Surge and Settle

Ages 14 and up · 18 min · Tactical · field

Practice short pace changes and getting back to rhythm quickly.

Run steady for 3 minutes.
Surge for 20 seconds as if moving up in a race.
Settle back to steady straight away.
Do 5 surges.

Coach's cue: Surge, breathe, settle.

Bring: loop, watch

Mid-Race Reset

Ages 14 and up · 18 min · Tactical · field

Practice getting back on plan after a tough patch.

Run steady for 4 minutes.
Surge 30 seconds to feel tired.
Use three reset steps: breathe out long, relax shoulders, pick a runner or post ahead.
Settle back to steady; do 3 rounds.

Coach's cue: Breathe, relax, refocus.

Bring: loop, watch

Weather and Mud Plan

Ages 14 and up · 12 min · Tactical · field

Plan how to adjust your race for heat, rain or mud.

List what changes in heat: slower start, more water.
List what changes in mud: shorter steps, wider lines on turns.
Agree the plan with your coach.
Try the mud steps on wet grass at easy pace.

Coach's cue: Adjust the plan, not the effort.

Bring: notebook, coach

Running Form drills

Tall Running Posture

Ages 7 and up · 8 min · Technical · field

Learn to run tall with relaxed shoulders and a slight lean from your ankles.

Stand tall like a string pulls your head up.
Lean forward from your ankles until you start to jog.
Keep your shoulders low and hands loose.
Do 8 short jogs of 30 yards.

Coach's cue: Tall, loose, lean.

Bring: flat grass

Safety: Warm up first. Stop if a muscle feels tight or something hurts. Pain in one spot that gets worse each run, or a limp: stop and see a doctor.

Quiet Feet

Ages 7 and up · 8 min · Technical · field

Learn a light landing with your foot under your body, not out in front.

Jog 40 yards trying to make no noise.
Feel your feet land under your hips.
Walk back.
Do 6 reps.

Coach's cue: Light and quiet.

Bring: flat grass or track

Safety: Warm up first. Stop if a muscle feels tight or something hurts. Pain in one spot that gets worse each run, or a limp: stop and see a doctor.

Hot Ground Feet

Ages 7 and up · 6 min · Technical · field

Pretend the ground is hot so your feet stay light and quick.

Jog 20 yards with tiny quick steps, as if the ground is hot.
Jog 20 yards normally.
Notice how light your feet feel.
Do 6 reps.

Coach's cue: Light and quick.

Bring: grass

Safety: Warm up first. Stop if a muscle feels tight or something hurts. Pain in one spot that gets worse each run, or a limp: stop and see a doctor.

Swinging Arms Game

Ages 7 and up · 6 min · Technical · field

Learn a forward-and-back arm swing that does not cross your body.

Stand and swing your arms like you are running, elbows bent.
Your partner checks your hands do not cross your middle.
Jog 30 yards keeping the same swing.
Do 6 reps.

Coach's cue: Forward and back, not across.

Bring: partner or mirror

Safety: Warm up first. Stop if a muscle feels tight or something hurts. Pain in one spot that gets worse each run, or a limp: stop and see a doctor.

Flamingo Stand Count

Ages 7 and up · 5 min · Physical · indoors

Stand on one leg like a flamingo and count how long you can stay steady. Try the other leg too.

Stand on one foot, the other foot lifted near your knee.
Hold your arms out to help.
Count how long you can stay without touching down.
Do 3 tries each leg; try to beat your own count.

Coach's cue: Eyes on one spot.

Bring: none

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Tightrope Line Walk

Ages 7 and up · 6 min · Physical · field

Walk along a line on the ground like a tightrope walker: forward, backward and on tiptoes.

Lay a rope or draw a line about 4 yards long.
Walk heel to toe along it.
Then walk backward, then on tiptoes.
Do 3 trips each way.

Coach's cue: Arms out, slow steps.

Bring: rope, tape or chalk line

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Statue Freeze Dance

Ages 7 and up · 8 min · Physical · indoors

Dance to music and freeze in a balance pose when it stops, sometimes on one foot.

Play music and dance around.
When it stops, freeze in a pose.
The caller may say "one foot" or "tiptoes" for the next freeze.
Play 10 rounds.

Coach's cue: Freeze like stone.

Bring: music

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Pillow Path Balance

Ages 7 and up · 8 min · Physical · field

Step across a path of cushions on the floor without stepping off. Wobbly ground trains the ankles.

Lay cushions in a path on a soft floor or grass.
Step from cushion to cushion.
Try it slowly, then on one foot per cushion.
Do 5 trips.

Coach's cue: Soft knees, steady steps.

Bring: cushions or pillows

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Toss and Catch Ladder

Ages 7 and up · 8 min · Physical · field

Climb a ladder of catching challenges: toss to yourself, clap then catch, spin then catch.

Toss a soft ball up and catch it with two hands 5 times.
Then clap once before you catch.
Then clap twice, then touch your knees.
Count your catches out of 10 at each step.

Coach's cue: Watch it into your hands.

Bring: soft ball or beanbag

Skipping Path

Ages 7 and up · 6 min · Physical · field

Learn to skip and gallop, two of the basic movement skills, with fun patterns along a path.

Gallop along a path leading with one foot, then the other.
Skip with a step-hop on each foot.
Add big arm swings.
Do 4 trips each.

Coach's cue: Step-hop, step-hop.

Bring: open space

Target Kick Practice

Ages 7 and up · 8 min · Physical · field

Kick a ball at targets from a short distance, using both feet. Builds eye-foot coordination.

Set 3 targets about 5 steps away.
Step beside the ball and kick toward a target.
Try with your other foot too.
Count hits out of 10 with each foot.

Coach's cue: Plant foot next to the ball.

Bring: ball, boxes or cones as targets

Balloon Keep-Up

Ages 7 and up · 6 min · Physical · indoors

Keep a balloon off the floor using hands, knees, head or feet. Great indoors on a rainy day.

Tap the balloon up with your hand.
Keep it in the air using different body parts.
Count how many taps before it lands.
Play together and count as a team.

Coach's cue: Light taps, watch it.

Bring: balloon

Safety: Clear the space of furniture with sharp corners.

Overarm Target Throw

Ages 7 and up · 8 min · Physical · field

Throw overarm at a target, stepping with the opposite foot. A basic movement skill every child should learn.

Stand side-on to a target 4 to 6 steps away.
Point your free hand at the target.
Step with the opposite foot and throw overarm.
Count hits out of 10, then try the other hand.

Coach's cue: Point, step, throw.

Bring: soft balls or beanbags, bucket or target

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Ready-Body Warm-Up Game

Ages 7 and up · 10 min · Physical · field

A warm-up for young children that builds landing, balance and body control through a follow-the-coach game. Do it before every practice.

Jog, skip and gallop between cones for 2 minutes.
One-leg balance and "statue" freezes: 2 minutes.
Soft two-foot jumps with frozen landings: 2 minutes.
Bear crawls and spider walks, then easy runs with stops: 4 minutes.

Coach's cue: Soft landings, strong stops.

Bring: cones

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Form Drills Circuit

Ages 11 and up · 12 min · Technical · field

Use marching, skipping and high-knee drills to build an efficient stride.

March with tall posture for 20 yards.
Skip with knee lift for 20 yards.
Do quick ankle steps for 20 yards.
Repeat the circuit 3 times.

Coach's cue: Tall hips, quick contacts.

Bring: cones

Safety: Warm up first. Stop if a muscle feels tight or something hurts. Pain in one spot that gets worse each run, or a limp: stop and see a doctor.

Runner Core Circuit

Ages 11 and up · 10 min · Physical · field

Strengthen your middle so your form holds up late in a race.

Hold a forearm plank for 20 seconds.
Do 10 glute bridges.
Hold a side plank for 15 seconds each side.
Repeat 3 times.

Coach's cue: Steady middle, strong stride.

Bring: mat

Safety: Keep your body straight in the plank and stop if your back hurts.

Cadence Count

Ages 11 and up · 12 min · Technical · field

Count your steps for 30 seconds and practice slightly quicker, lighter steps.

Jog easy and count every time your right foot lands for 30 seconds.
Walk 1 minute.
Jog again aiming for 2 or 3 more steps with the same effort.
Do 4 rounds.

Coach's cue: Quicker, not longer.

Bring: watch

Safety: Warm up first. Stop if a muscle feels tight or something hurts. Pain in one spot that gets worse each run, or a limp: stop and see a doctor.

Single-Leg Balance Builders

Ages 11 and up · 10 min · Physical · indoors

Balance and reach on one leg to build steady ankles and hips for rough ground.

Stand on one leg for 30 seconds.
Reach your other foot forward, sideways and back while balancing.
Switch legs.
Do 3 rounds each side.

Coach's cue: Steady hips.

Bring: flat floor

Safety: Stand near a wall or chair to hold if you wobble.

Star Reach Balance

Ages 11 and up · 8 min · Physical · indoors

Stand on one leg and reach the other foot out to the front, side and back, like the points of a star.

Stand on one leg in the middle of three taped lines.
Reach the other foot along each line as far as you can and tap lightly.
Return to the middle without touching down between reaches.
Do 3 rounds on each leg.

Coach's cue: Hips level, knee over toes.

Bring: tape or chalk

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Hop and Hold

Ages 11 and up · 8 min · Physical · field

Hop forward on one leg and hold the landing for 3 seconds. Trains the knee control that protects ligaments.

Stand on one leg.
Hop a short distance forward.
Land softly and hold for 3 seconds, knee over toes.
Do 2 sets of 5 each leg.

Coach's cue: Stick it like glue.

Bring: soft ground

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Eyes-Closed Stand

Ages 11 and up · 5 min · Physical · indoors

Balance on one leg with your eyes closed. Without your eyes your ankles and inner ear do more work.

Stand on one leg near a wall.
Find your balance, then close your eyes.
Hold as long as you can, up to 30 seconds.
Do 3 tries each leg and note your best.

Coach's cue: Small ankle moves, still body.

Bring: wall nearby

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Side Plank Build

Ages 11 and up · 6 min · Physical · indoors

Hold a side plank from the knees, then from the feet. Builds trunk control that keeps you steady.

Lie on your side, elbow under your shoulder.
Lift your hips so the body is in a straight line (start from the knees).
Hold 15 to 20 seconds.
Do 3 each side; move to the feet when it is easy.

Coach's cue: Straight line, breathe.

Bring: mat

Safety: Keep breathing and stop when your hips sag or your back aches.

Ladder Footwork Patterns

Ages 11 and up · 10 min · Physical · field

Quick foot patterns through a ladder on the ground: two in, in-out, side steps.

Lay a ladder or draw one with chalk.
Run through with two feet in each square.
Then try in-in-out-out sideways.
Do 3 trips of each pattern; get it right before getting fast.

Coach's cue: Right first, then fast.

Bring: agility ladder or chalk ladder

Wall Rebound Catch

Ages 11 and up · 8 min · Physical · field

Throw a ball at a wall and catch it on the rebound with one hand, then the other.

Stand 3 yards from a wall.
Throw underarm and catch with two hands 10 times.
Switch to one-hand catches with each hand.
Count clean catches out of 20.

Coach's cue: Soft hands, give with the ball.

Bring: bouncy ball, wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Cross-Crawl Rhythm

Ages 11 and up · 6 min · Physical · indoors

Touch opposite hand to opposite knee and foot in a rhythm. Builds left-right coordination.

March and touch your right hand to your left knee, then left hand to right knee.
Next touch behind you: hand to opposite heel.
Mix front and back in a 4-count rhythm.
Do 4 sets of 20 touches.

Coach's cue: Smooth rhythm, opposite sides.

Bring: none

Rope Footwork Tricks

Ages 11 and up · 10 min · Physical · field

Learn new skipping-rope footwork: side-to-side, boxer step, one foot, high knees.

Warm up with basic two-foot skips for 30 seconds.
Learn one new trick at a time.
Do 20 clean skips of each trick.
Rest between tricks.

Coach's cue: Wrists turn the rope.

Bring: skipping rope

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Knee-Smart Warm-Up

Ages 11 and up · 12 min · Physical · field

An injury-prevention warm-up that trains knee control and landing. Done before every session, programs like this cut injuries.

Jog, shuffle and backpedal between cones for 3 minutes.
Lunge walks and leg swings for 2 minutes.
Squats and a side plank: 1 set each.
Two-foot hops and hop-and-holds with stuck landings, then controlled cuts.

Coach's cue: Knees over toes, every time.

Bring: cones

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Relaxed Strides

Ages 14 and up · 12 min · Technical · field

Short, fast, relaxed runs that teach smooth form at quicker speeds.

After an easy run, mark 80 yards on flat grass.
Build up to about 85 percent speed, staying relaxed.
Ease off and walk back.
Do 6 strides.

Coach's cue: Fast but loose.

Bring: flat grass

Safety: Warm up first. Stop if a muscle feels tight or something hurts. Pain in one spot that gets worse each run, or a limp: stop and see a doctor.

Tired Form Check

Ages 14 and up · 15 min · Tactical · field

Spot how your form changes when you are tired and pick one fix.

Run 3 steady laps of a loop.
Have a partner watch your posture on the last lap, or a parent film it on their phone.
Pick one thing to fix, such as tight shoulders.
Run one more lap thinking only of that fix.

Coach's cue: One cue when tired.

Bring: loop, partner or parent

Runner Strength Circuit

Ages 14 and up · 15 min · Physical · field

Body-weight step-ups, lunges and calf raises to keep your form strong late in a race.

Do 10 step-ups on each leg onto a low, stable step.
Do 8 walking lunges each leg.
Do 15 slow calf raises.
Rest 1 minute and repeat twice more.

Coach's cue: Slow and controlled.

Bring: step or low bench, mat

Safety: Use your body weight only, a stable step, and stop if your knees hurt.

Quick-Step Strides

Ages 14 and up · 12 min · Technical · field

Strides that focus on quick, light steps and relaxed arms.

After an easy run, mark 80 yards on flat grass.
Build to a quick pace with short, fast steps.
Keep shoulders loose and hands soft.
Do 6 strides with a walk back.

Coach's cue: Quick feet, soft hands.

Bring: flat grass

Safety: Warm up first. Stop if a muscle feels tight or something hurts. Pain in one spot that gets worse each run, or a limp: stop and see a doctor.

Single-Leg Catch and Hold

Ages 14 and up · 10 min · Physical · field

Balance on one leg while a partner tosses a ball to different sides. Catch and throw back without touching down.

Stand on one leg facing a partner 3 yards away.
Your partner tosses high, low, left and right.
Catch and return without the other foot touching down.
Do 10 tosses per leg, 2 rounds.

Coach's cue: Stable leg, soft hands.

Bring: ball, partner

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Multi-Direction Hop and Stick

Ages 14 and up · 10 min · Physical · field

Hop on one leg forward, sideways and diagonally across a cross and freeze each landing.

Mark a cross on the ground.
Hop forward over the line and stick for 2 seconds.
Hop sideways, back and diagonally, sticking each one.
Do 2 rounds per leg.

Coach's cue: Land, freeze, then go.

Bring: tape cross on the floor

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Partner Nudge Balance

Ages 14 and up · 8 min · Physical · field

Stand on one leg on a soft pad while a partner gives gentle nudges to the shoulders. Trains quick balance reactions.

Stand on one leg on a folded mat.
Your partner gives small, gentle pushes from different sides.
Stay steady without hopping.
Do 3 rounds of 20 seconds per leg.

Coach's cue: Absorb and recover.

Bring: partner, folded mat or pad

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Plank Shoulder Taps

Ages 14 and up · 6 min · Physical · indoors

In a high plank, tap each shoulder with the opposite hand without letting the hips rock.

Hold a push-up position with feet a little apart.
Lift one hand to tap the opposite shoulder.
Keep the hips still.
Do 3 sets of 10 taps.

Coach's cue: Hips still as a table.

Bring: mat

Safety: Keep breathing and stop when your hips sag or your back aches.

Prep-and-Protect Warm-Up Sequence

Ages 14 and up · 15 min · Physical · field

A full injury-prevention warm-up for teens: jog, mobility, strength, landing and cutting in one 15-minute flow. Do it before every session.

Jog and side-shuffle 2 minutes; leg swings and lunge reaches 2 minutes.
Squats, side planks and hamstring lowers: 1 set each, 3 minutes.
Snap-downs and hops with stuck landings: 3 minutes.
Controlled cuts and build-up runs: 4 minutes.

Coach's cue: Every rep, knees over toes.

Bring: cones, mat

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Reaction Ball Catch

Ages 14 and up · 10 min · Physical · field

Catch a ball that bounces in odd directions. Trains fast hands and eyes.

Drop or throw a reaction ball to bounce off the floor.
React and catch it before the second bounce.
Move on to throwing it off a wall.
Count clean catches out of 20.

Coach's cue: Ready hands, quick feet.

Bring: reaction ball or bumpy ball, wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Two-Ball Wall Toss

Ages 14 and up · 10 min · Physical · field

Throw and catch two balls against a wall in rhythm. Hard on the brain, great for coordination.

Hold one ball in each hand facing a wall.
Throw with the right, then the left, catching each on the rebound.
Find a steady rhythm.
Count clean pairs out of 20.

Coach's cue: Rhythm first.

Bring: two small balls, wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Ladder Plus Catch

Ages 14 and up · 12 min · Physical · field

Run a footwork pattern while a partner tosses you a ball to catch and return. Feet and hands working together.

Run through the ladder with a chosen pattern.
Your partner tosses a ball halfway through.
Catch and return the ball without breaking the pattern.
Do 8 runs; count clean ones.

Coach's cue: Feet keep going.

Bring: agility ladder, ball, partner

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Carioca Rhythm Run

Ages 14 and up · 8 min · Physical · field

Move sideways crossing feet in front and behind with hip turn. Builds rhythm and hip control.

Move sideways, crossing one foot in front then behind.
Let the hips turn while the shoulders stay square.
Go 15 yards each way.
Do 4 trips each way, getting quicker.

Coach's cue: Hips turn, shoulders square.

Bring: cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Finishing Kick drills

Finish Line Run-Ins

Ages 7 and up · 8 min · Technical · field

Learn to run through the finish line, not stop at it.

Mark a finish line with cones.
Jog toward it and pick up speed for the last 30 yards.
Keep running 5 yards past the line.
Do 6 reps.

Coach's cue: Run through the line.

Bring: cones

Safety: Warm up first. Stop if a muscle feels tight or something hurts. Pain in one spot that gets worse each run, or a limp: stop and see a doctor.

Kick Arms

Ages 7 and up · 6 min · Technical · field

Learn that faster arms help your legs speed up at the end.

Jog easy for 20 yards.
Pump your arms faster for 20 yards and let your legs follow.
Ease back to jogging.
Do 6 reps.

Coach's cue: Fast arms, fast feet.

Bring: flat grass

Safety: Warm up first. Stop if a muscle feels tight or something hurts. Pain in one spot that gets worse each run, or a limp: stop and see a doctor.

Run Through the Ribbon

Ages 7 and up · 8 min · Tactical · field

Family members hold a ribbon as a finish line for you to run through.

Two family members hold a ribbon loosely 30 yards away.
Jog, then speed up for the last 10 yards.
Run through the ribbon and keep going 5 steps.
Do 6 runs and take turns holding it.

Coach's cue: Through the line, not to it.

Bring: ribbon or towel, family

Safety: Warm up first. Stop if a muscle feels tight or something hurts. Pain in one spot that gets worse each run, or a limp: stop and see a doctor.

Last Corner Game

Ages 7 and up · 8 min · Tactical · field

Jog a loop and speed up as soon as you round the final cone.

Set a small loop with a marked last corner.
Jog the loop easy.
After the last corner, run fast to the finish.
Do 5 loops.

Coach's cue: Corner, then go.

Bring: cones

Safety: Warm up first. Stop if a muscle feels tight or something hurts. Pain in one spot that gets worse each run, or a limp: stop and see a doctor.

Shadow Step Tag

Ages 7 and up · 8 min · Physical · field

A chasing game for a sunny day: try to step on your partner's shadow while they run and dodge to keep it safe.

Pick a clear, sunny space with soft ground.
One person chases and tries to step on the other's shadow.
Swap roles every time someone is caught or every 30 seconds.
Rest and drink after every three rounds.

Coach's cue: Quick little steps, then go!

Bring: sunny yard or open space

Safety: Play on soft, clear ground away from roads and hard edges. Tag gently with a hand on the arm or back.

Traffic Light Start-and-Stop

Ages 7 and up · 8 min · Physical · field

A grown-up calls green and red: run fast on green and stop under control on red. Builds quick starts and safe stops.

Line up at one end of the yard; the caller stands at the other.
On "green" run fast toward the caller.
On "red" stop and freeze with soft knees.
Reach the caller, then walk back and play again.

Coach's cue: Fast feet, soft stops.

Bring: open space

Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.

Wake-Up Starts

Ages 7 and up · 8 min · Physical · field

Start a short run from lying, sitting or kneeling, the way an animal jumps up when it wakes. Race only your own clock.

Set two markers about 10 big steps apart.
Lie on your tummy, sit or kneel behind the first marker.
On "go" get up as fast as you can and run past the second marker.
Walk back slowly; do 6 to 8 starts, trying a new start position each time.

Coach's cue: Pop up and push the ground away.

Bring: two cones or markers

Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.

Tall Marching and Skipping

Ages 7 and up · 6 min · Physical · field

March and then skip with tall posture and quick arms. These are the building blocks of good running form.

March 10 steps lifting each knee to hip height, arms swinging from the shoulder.
Now skip the same distance, staying tall.
Try a quiet skip and then a high, bouncy skip.
Repeat 4 times each way.

Coach's cue: Stand tall, knee up, toes up.

Bring: open space

Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.

Fast Finish Feet

Ages 7 and up · 8 min · Physical · indoors

Ten seconds of fast arms and fast feet in place, with full rest, for the speed you finish a race with.

Stand tall, arms bent.
Drive your arms and patter your feet as fast as you can for 10 seconds.
Walk in place for 40 seconds.
Do 6 rounds.

Coach's cue: Fast arms, fast feet, tall.

Bring: none

Safety: Land softly with knees over toes on a non-slip floor. Stop if your knees or ankles hurt.

Last 200 Practice

Ages 11 and up · 15 min · Physical · field

Practice changing gears after steady running.

Run 2 minutes steady.
Run the next 200 yards at a strong finishing pace.
Walk 2 minutes.
Do 4 reps.

Coach's cue: Change gears, stay tall.

Bring: track or loop, watch

Kick Cue Words

Ages 11 and up · 10 min · Tactical · field

Pick short words to tell yourself when it is time to kick.

Write two cue words, like "arms" and "tall".
Jog 2 minutes, then say your words and pick up speed for 15 seconds.
Note which word helped.
Do 4 reps.

Coach's cue: Your words, your kick.

Bring: notebook, flat grass

Safety: Warm up first. Stop if a muscle feels tight or something hurts. Pain in one spot that gets worse each run, or a limp: stop and see a doctor.

Kick from the Flag

Ages 11 and up · 15 min · Tactical · field

Pick a landmark before the finish and start your kick exactly there.

Choose a flag about 150 yards from a finish line.
Run steady to the flag.
Kick hard from the flag through the finish.
Do 4 reps with a walk back.

Coach's cue: See it, hit it, go.

Bring: flag or cone, loop

Fast-Finish Easy Run

Ages 11 and up · 15 min · Physical · field

An easy run where only the last minute is quick, to practice finishing strong.

Run 13 minutes at easy talking pace.
Run the last 1 minute quicker, staying tall.
Walk 2 minutes.
Note how your legs felt.

Coach's cue: Easy, then strong.

Bring: loop, watch

Wall Lean Drives

Ages 11 and up · 8 min · Physical · field

Learn the leaning body position of a fast start by driving your knees while leaning into a wall.

Lean into a wall with straight arms, body in a straight line from head to heel.
Lift one knee to hip height with the toes pulled up.
Switch legs on a clap: 1 switch, then 2, then 3 quick switches.
Do 4 sets of 3 switches, resting between sets.

Coach's cue: Straight line, push the ground back.

Bring: wall

Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.

Lean-and-Go Starts

Ages 11 and up · 10 min · Physical · field

Stand tall, lean forward until you must step, and turn that fall into a quick 10-yard acceleration.

Stand tall with feet together at a cone.
Lean forward from the ankles, body straight.
When you start to tip, drive out with short, powerful steps for 10 yards.
Walk back; do 6 to 8 starts with full rest.

Coach's cue: Lean from the ankles, punch the knees.

Bring: cones

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

Knee-Drive Skip Rhythm

Ages 11 and up · 8 min · Physical · field

The A-skip trains the knee drive and foot strike of fast running in a slower, controlled rhythm.

Skip forward, driving one knee up as the other foot strikes under your hip.
Pull the toes up and strike the ground with the ball of the foot.
Keep elbows bent and arms swinging cheek to hip.
Do 4 lengths of 15 yards, walking back.

Coach's cue: Up, down, under the hip.

Bring: cones

Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.

Gradual Build-Up Runs

Ages 11 and up · 10 min · Physical · field

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

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

Coach's cue: Fast and loose, not tight and hard.

Bring: cones

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

Long Kick Ladder

Ages 14 and up · 18 min · Physical · field

Hold a strong finish over longer and longer pieces.

Run 3 minutes steady, then kick for 30 seconds.
Jog 2 minutes.
Repeat with 45 and then 60 seconds of kick.
Cool down 5 minutes easy.

Coach's cue: Hold your form when it burns.

Bring: track or loop, watch

When to Kick

Ages 14 and up · 15 min · Tactical · field

Practice choosing the right moment to start your finishing kick.

Mark three cones at 300, 200 and 100 yards from a finish.
Run steady with a partner toward the finish.
Take turns choosing which cone to kick from.
Talk about which one felt best; do 4 reps.

Coach's cue: Pick your moment, commit.

Bring: loop, partner, cones

Safety: Warm up first. Stop if a muscle feels tight or something hurts. Pain in one spot that gets worse each run, or a limp: stop and see a doctor.

Kick After a Hill

Ages 14 and up · 18 min · Physical · field

Climb a hill, then kick on the flat, the way many courses finish.

Run steady up a short hill.
Over the top, change gears into a 100-yard kick.
Walk back for full rest.
Do 4 reps.

Coach's cue: Crest, then change gears.

Bring: hill near a flat finish, adult

Safety: Pick a grassy or smooth hill with an adult nearby. Walk down the steep parts and stop if your knees hurt. If you fall and hit your head, stop and see a doctor before you run again.

Answer the Surge

Ages 14 and up · 15 min · Tactical · field

A cooperative drill: your partner picks up the pace and you match it, then swap.

Run steady side by side.
Your partner surges for 15 seconds without warning.
Stay on their shoulder, then both settle.
Do 6 surges, 3 each.

Coach's cue: Stay with it, then settle.

Bring: partner, loop

Two-Point Stance Accelerations

Ages 14 and up · 12 min · Physical · field

From a split standing stance, accelerate hard for 10 to 20 yards with full rest. Short, sharp and high quality.

Stand with one foot forward, weight on the front foot, opposite arm forward.
Drive out with low, powerful pushes for 10 to 20 yards.
Rise gradually to upright running by the end.
Rest 60 to 90 seconds; do 5 to 6 reps and time against your own best.

Coach's cue: Push, push, rise.

Bring: cones, stopwatch (optional)

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

Flying Twenty Run

Ages 14 and up · 15 min · Physical · field

Build up over 20 yards, then hold your top speed through a 20-yard timed zone. Measures and trains top-end sprint speed.

Mark a 20-yard build-up zone and a 20-yard timed zone.
Build smoothly; reach top speed as you enter the timed zone.
Hold relaxed top speed to the end, then slow down over 20 yards.
Rest 2 to 3 minutes; do 3 to 4 reps. Compare only with your own times.

Coach's cue: Tall hips, quick feet, relaxed face.

Bring: cones, stopwatch

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

Partner Band Resisted Starts

Ages 14 and up · 12 min · Physical · field

A partner holds a band around your waist with light tension while you accelerate for 10 yards. Teaches a strong forward lean.

Loop the band around your hips; your partner holds the ends behind you.
Your partner gives light tension, enough to lean into, not to stop you.
Drive forward with short, strong steps for 10 yards; your partner walks behind.
Do 5 reps, then 2 free starts without the band.

Coach's cue: Lean in, punch the knees.

Bring: long resistance band or belt, partner

Safety: Check the band for nicks first, anchor it firmly and keep it away from your face. Only with an adult nearby.

Gentle Hill Accelerations

Ages 14 and up · 15 min · Physical · field

Short runs up a gentle grassy slope force a good lean and strong arm action. Walk down slowly to recover.

Find a gentle, even grassy slope.
Run up it for 8 to 10 seconds at strong effort.
Walk all the way back down; that is your rest.
Do 6 reps.

Coach's cue: Drive the arms, eyes up the hill.

Bring: gentle grassy slope

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

Ready when you are

Give your players a reason to train tomorrow

Set up your club in a few minutes. Running it is free; add player training when you want it.

Start your club free Questions? Read the help