Track and Field drills for kids

164 track and field 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.

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Sprint Speed drills

Arm Action in a Mirror

Ages 7 and up · 6 min · Technical · field

Learn the fast, relaxed arm swing that drives good sprint running.

Stand tall in front of a mirror with elbows bent about 90 degrees.
Swing your arms from hip pocket to chin height.
Keep your shoulders low and hands loose.
Do 4 sets of 20 seconds, then 3 sets seated on the floor.

Coach's cue: Hip to chin, loose hands.

Bring: mirror or window

Safety: Keep your shoulders relaxed and stop if your shoulder hurts.

Tall and Quick Runs

Ages 7 and up · 10 min · Physical · court

Short, relaxed sprint runs that teach you to run tall with quick feet.

Mark a 20-yard lane with two cones.
Run it at about three-quarter speed, standing tall.
Walk back slowly to rest.
Do 6 runs and feel each one get smoother.

Coach's cue: Tall hips, quick feet.

Bring: cones

Safety: Warm up fully first. Run on flat, dry ground and stop if a muscle feels tight.

Red Light, Green Light Runs

Ages 7 and up · 8 min · Tactical · field

A stop-and-go game that teaches you to burst into a sprint and stop under control.

An adult stands at the far cone and calls "Green" or "Red".
On green, run fast and tall; on red, stop in two steps.
Walk back to the start after each round.
Play 6 rounds and try to stop smoother each time.

Coach's cue: Quick go, soft stop.

Bring: cones, adult or friends

Safety: Warm up fully first. Run on flat, dry ground and stop if a muscle feels tight.

Follow the Shadow

Ages 7 and up · 8 min · Physical · field

Copy a partner's runs, turns and stops a step behind them, then swap.

Your partner jogs, then speeds up for 10 yards, then turns.
Stay a step behind like their shadow.
Swap leaders every 30 seconds.
Play for 6 minutes with breaks.

Coach's cue: Eyes up, quick feet.

Bring: open grass, partner

Safety: Warm up fully first. Run on flat, dry ground and stop if a muscle feels tight.

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.

Seated Arm Drive

Ages 7 and up · 8 min · Technical · indoors

Sit tall and drive your arms cheek to hip as fast as you can for 10 seconds. Fast arms make fast legs.

Sit tall on the floor with your legs straight.
Bend your elbows to about 90 degrees.
Drive your arms cheek to hip, fast, for 10 seconds.
Rest 30 seconds; do 6 rounds.

Coach's cue: Cheek to hip, relaxed hands.

Bring: none

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

A-Skip into a Run

Ages 11 and up · 10 min · Technical · field

Use a skipping drill to build the knee lift and foot strike of a good sprint.

Skip 10 yards bringing one knee up to hip height each skip.
Land on the ball of your foot under your hips.
Flow straight into a 15-yard relaxed sprint.
Do 6 reps with a walk back.

Coach's cue: Knee up, foot down under you.

Bring: cones

Safety: Warm up fully first. Run on flat, dry ground and stop if a muscle feels tight.

Flying 20s

Ages 11 and up · 15 min · Physical · field

Build up speed over a run-in, then hold top speed through a short zone.

Set cones at 0, 20 and 40 yards.
Build up gently over the first 20 yards.
Hold your fastest relaxed speed from 20 to 40.
Do 4 reps with a full 3-minute walk between and log your best zone time.

Coach's cue: Build, float, fly.

Bring: cones, stopwatch

Safety: Warm up fully first. Run on flat, dry ground and stop if a muscle feels tight.

Wall Drive Drill

Ages 11 and up · 10 min · Technical · field

Lean on a wall and practice the knee drive of fast acceleration.

Lean on a wall with straight arms, body in a line from head to heel.
Drive one knee up to hip height, toe pulled up.
Switch legs on a clap, 1 switch at a time, then 3 in a row.
Do 5 sets of 6.

Coach's cue: Straight line, punch the knee.

Bring: wall

Safety: Warm up fully first. Run on flat, dry ground and stop if a muscle feels tight.

Gear Change Runs

Ages 11 and up · 12 min · Tactical · court

Change from cruising to fast on a call, then relax back, without tightening up.

Cruise at half speed down a 60-yard lane.
A partner calls "Gear up" and you go faster for 15 yards.
Relax back to cruising on "Gear down".
Do 5 runs with a walk back.

Coach's cue: Faster, but still loose.

Bring: cones, partner

Safety: Warm up fully first. Run on flat, dry ground and stop if a muscle feels tight.

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.

Wicket Rhythm Runs

Ages 14 and up · 15 min · Technical · field

Run over low markers spaced evenly to lock in an upright, fast stride rhythm.

Lay 8 low markers in a line about 5 to 6 feet apart.
Run in for 10 yards, then step over each marker without reaching.
Stay tall and let your feet land under you.
Do 5 runs, adjusting spacing with your coach.

Coach's cue: Step over, not out.

Bring: 8 mini hurdles or flat sticks, tape measure

Safety: Warm up fully first. Run on flat, dry ground and stop if a muscle feels tight.

Planning Your 100

Ages 14 and up · 15 min · Tactical · field

Split a short race into drive, build and hold phases so you do not tighten at the end.

With your coach, mark where your drive phase ends and where top speed starts.
Run 3 relaxed reps at 80 percent, hitting each phase.
Write one thing that felt smooth and one to fix.
Rest fully between runs.

Coach's cue: Drive, rise, stay relaxed.

Bring: track or 100-yard space, notebook

Safety: Warm up fully first. Run on flat, dry ground and stop if a muscle feels tight.

Short Hill Sprints

Ages 14 and up · 15 min · Physical · field

Short runs up a gentle slope build drive and push without heavy loads.

Mark 15 yards up a gentle grassy slope.
Run up fast, driving your arms and knees.
Walk back down slowly for full rest.
Do 6 runs; stop when your form slips.

Coach's cue: Push the hill away.

Bring: gentle grassy hill

Safety: Warm up fully, use a smooth gentle slope, walk down, and stop if a muscle feels tight.

Sprint Video Self-Check

Ages 14 and up · 12 min · Technical · field

A parent films your runs from the side so you can pick one thing to work on.

A parent films a 30-yard run from the side on their own phone.
Check: tall hips, arms hip to chin, feet landing under you.
Pick one fix and run 3 more times thinking only of it.
They film the last run so you can compare it with your first.

Coach's cue: One fix at a time.

Bring: phone video, cones, partner

Safety: Warm up fully first. Run on flat, dry ground and stop if a muscle feels tight. Film only on a parent's or coach's device, with a parent's OK, and never post it online.

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.

Starts & Relays drills

Falling Starts

Ages 7 and up · 8 min · Technical · field

Learn to push out low and fast by leaning until you have to step.

Stand tall with feet together behind a line.
Lean forward like a plank tipping over.
When you have to step, drive out for 10 yards.
Do 8 reps and walk back.

Coach's cue: Lean, catch, drive.

Bring: cones

Safety: Warm up fully first. Run on flat, dry ground and stop if a muscle feels tight.

Walking Baton Passes

Ages 7 and up · 8 min · Technical · field

Learn a clean upsweep hand-off at walking pace with a partner.

Walk one behind the other, a step apart.
The front runner holds a hand back, palm open, on the call "Stick".
Place the baton firmly into the open hand.
Swap roles and do 20 passes each.

Coach's cue: Call it, reach, place it.

Bring: baton or rolled paper, partner

Drop the Ball Starts

Ages 7 and up · 8 min · Tactical · field

A reaction game: run and catch a ball your partner drops before it bounces twice.

Stand 3 yards from your partner, who holds a ball out at shoulder height.
When they let go, start fast and catch it.
Move back half a yard after each catch.
Do 10 tries, then swap.

Coach's cue: Eyes on the ball, first step fast.

Bring: small soft ball, partner

Safety: Warm up fully first. Run on flat, dry ground and stop if a muscle feels tight.

Clap Start Game

Ages 7 and up · 8 min · Tactical · field

Learn to start on the signal only, not on other noises.

Get set behind a line.
An adult makes tricky noises, then claps.
Go only on the clap and run 10 yards.
Do 8 starts and count how many you waited for.

Coach's cue: Wait for it, then go.

Bring: cones, adult

Safety: Warm up fully first. Run on flat, dry ground and stop if a muscle feels tight.

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.

Standing Baton Hand-Off

Ages 7 and up · 8 min · Technical · indoors

Practise the hand-off standing still, one behind the other: the call, the target hand and the push into it.

Stand one behind the other, the receiver in front.
The giver calls "hand!" and the receiver holds a still target hand back.
The giver pushes the baton up into the hand.
Do 20 hand-offs, then swap.

Coach's cue: Call, still hand, push it in.

Bring: rolled paper or baton, family member

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

Three-Point Starts

Ages 11 and up · 10 min · Technical · field

Use a hand-down start to push hard out of a low position.

Put your strong foot forward and one hand down on the line.
Hold still on "Set".
Push off both feet and punch your back arm forward.
Run 15 yards, 8 reps.

Coach's cue: Push the ground away.

Bring: cones

Safety: Warm up fully first. Run on flat, dry ground and stop if a muscle feels tight.

Exchange Zone Timing

Ages 11 and up · 12 min · Tactical · court

Learn when to leave so the incoming runner catches you inside the zone.

Mark a 20-yard zone and a go-mark a few steps before it.
The incoming runner jogs in; leave when they hit the go-mark.
Pass the baton inside the zone on the call.
Move the go-mark until the pass happens in the middle of the zone.

Coach's cue: Go on the mark, do not look back.

Bring: baton, partner, cones

Safety: Run in your own lane and look ahead, not back, once you have the baton.

Push-Up Position Starts

Ages 11 and up · 10 min · Physical · field

Start from a push-up position to learn a low, strong first push.

Lie in a push-up position, head toward the run.
On "Go", bring one foot under you and drive out low.
Run 15 yards and walk back.
Do 8 starts.

Coach's cue: Stay low, push long.

Bring: cones

Safety: Warm up fully first. Run on flat, dry ground and stop if a muscle feels tight.

Downsweep Baton Pass

Ages 11 and up · 10 min · Technical · court

Learn a second way to pass the baton, pressing it down into an open palm.

Jog one behind the other.
On "Stick", the front runner reaches back, palm up and thumb in.
Push the baton down into the palm.
Do 20 passes each, then try at a faster jog.

Coach's cue: Palm up, press it down.

Bring: baton, partner

Safety: Run in your own lane and look ahead, not back, once you have the baton.

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.

Block Starts with a Coach

Ages 14 and up · 15 min · Technical · field

Set up and drive out of starting blocks with a coach checking your angles.

Your coach helps you set front and back pedals.
Settle on "Set" with hips a little above shoulders.
Drive out with low, powerful steps for 20 yards.
Do 6 starts with a full walk back.

Coach's cue: Long push, low heel recovery.

Bring: starting blocks, track

Safety: Warm up fully first. Run on flat, dry ground and stop if a muscle feels tight.

Full-Speed Relay Handoffs

Ages 14 and up · 15 min · Tactical · field

Practice the whole relay exchange at race speed with your team.

Each runner sets their own go-mark in their zone.
Run 4 full-speed exchanges per pair.
After each one, say whether the pass was early, late or on time.
Move go-marks together and try again.

Coach's cue: Trust your mark.

Bring: baton, track, 3 teammates

Safety: Run in your own lane and look ahead, not back, once you have the baton.

Curve Start Setup

Ages 14 and up · 15 min · Technical · field

Start on a bend by lining up toward the inside line so you run straight at first.

Your coach shows you how to angle your start toward the inside of your lane.
Run the first 20 yards straight, then follow the curve.
Stay inside your lane.
Do 6 starts.

Coach's cue: Aim straight, then lean in.

Bring: track bend, starting blocks or line

Safety: Warm up fully first. Run on flat, dry ground and stop if a muscle feels tight.

Relay Leg Planning

Ages 14 and up · 12 min · Tactical · field

Work out with your team who runs each leg and which hand each runner carries in.

List each runner's strengths: starts, bends, straights.
With your coach, place runners on the leg that suits them.
Agree the carry hand and the call word for each pass.
Walk through all three passes together.

Coach's cue: Right runner, right leg.

Bring: notebook, teammates, coach

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.

Hurdles drills

Lead-Leg Walkovers

Ages 7 and up · 8 min · Technical · field

Walk beside low hurdles and learn to lift your lead leg straight over.

Set 3 very low hurdles a few walking steps apart.
Walk beside them and lift your lead knee up and over each one.
Keep your toe pointed up.
Do 10 passes each side.

Coach's cue: Knee up, then reach.

Bring: 3 low foam hurdles or sticks on cones

Safety: Use soft foam or fold-down hurdles set low for your age. Stop if your hips or hamstrings feel tight. If you fall and hit your head, stop and see a doctor.

Trail-Leg Walkovers

Ages 7 and up · 8 min · Technical · field

Learn to bring your back leg over flat like a gate swinging round.

Walk past the side of each hurdle.
Lift your trail knee out to the side and over the bar.
Pull it through to the front.
Do 10 passes each side.

Coach's cue: Knee high, swing it through.

Bring: 3 low foam hurdles or sticks on cones

Safety: Use soft foam or fold-down hurdles set low for your age. Stop if your hips or hamstrings feel tight. If you fall and hit your head, stop and see a doctor.

Stepping Stones Rhythm

Ages 7 and up · 8 min · Technical · court

Run through evenly spaced circles to feel a steady rhythm before using hurdles.

Lay 6 hoops or chalk circles in a line, evenly spaced.
Run through, one foot in each.
Say "one, two, three" between them if they are spaced wider.
Do 8 runs.

Coach's cue: Same beat every time.

Bring: hoops or chalk circles

Safety: Warm up fully first. Run on flat, dry ground and stop if a muscle feels tight.

Noodle Hurdle Course

Ages 7 and up · 10 min · Physical · field

A family-built course of foam noodles a few inches off the ground to run over.

Rest foam noodles on cones or shoes, ankle height.
Run over them with your lead knee up.
If you touch one, it simply falls.
Do 8 runs, then add one more noodle.

Coach's cue: Knee up, keep running.

Bring: foam noodles, cones or shoes

Safety: Use soft foam or fold-down hurdles set low for your age. Stop if your hips or hamstrings feel tight. If you fall and hit your head, 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.

Low Hurdle Rhythm

Ages 11 and up · 12 min · Technical · field

Run over low hurdles with the same number of steps between each one.

Set 5 low hurdles at a short spacing your coach picks.
Run in and take the same steps between each hurdle.
Attack each one with your lead knee.
Do 6 runs and adjust spacing if you have to reach.

Coach's cue: Same steps, same rhythm.

Bring: 5 low foam hurdles, tape measure

Safety: Use soft foam or fold-down hurdles set low for your age. Stop if your hips or hamstrings feel tight. If you fall and hit your head, stop and see a doctor.

Hurdle Hip Mobility Circuit

Ages 11 and up · 10 min · Physical · field

Open your hips with slow over-and-under moves so hurdling feels easy.

Step over a low hurdle, then duck under the next one.
Move slowly and stay tall when stepping over.
Go forward, then sideways.
Do 5 rounds.

Coach's cue: Slow and tall.

Bring: 4 hurdles or chairs

Safety: Use soft foam or fold-down hurdles set low for your age. Stop if your hips or hamstrings feel tight. If you fall and hit your head, stop and see a doctor.

Wall Lead-Leg Drill

Ages 11 and up · 10 min · Technical · field

Practice a fast, bent lead knee with a wall to stop you overreaching.

Stand a long step from a wall.
Drive your lead knee up and flick the foot toward the wall.
Keep your opposite arm reaching forward.
Do 3 sets of 8 each side.

Coach's cue: Knee first, foot second.

Bring: wall

Safety: Use soft foam or fold-down hurdles set low for your age. Stop if your hips or hamstrings feel tight. If you fall and hit your head, stop and see a doctor.

One-Step Hurdle Rhythm

Ages 11 and up · 12 min · Physical · field

Hurdles set close so you take only one step between, building a quick trail leg.

Set 5 low hurdles about 2 to 3 yards apart.
Run over each with one step in between.
Pull your trail leg through fast.
Do 6 runs, alternating your lead leg if you can.

Coach's cue: Snap down, step, go.

Bring: 5 low foam hurdles

Safety: Use soft foam or fold-down hurdles set low for your age. Stop if your hips or hamstrings feel tight. If you fall and hit your head, stop and see a doctor.

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.

Age-Height Hurdle Runs

Ages 14 and up · 15 min · Technical · field

Run over hurdles set to your age-group height and spacing with a coach.

Your coach sets hurdles to your age-group height.
Run 3 to 5 hurdles from a start, staying in rhythm.
Snap your lead leg down fast after each one.
Do 5 runs with full rest.

Coach's cue: Run through, not over.

Bring: hurdles at your age height, track

Safety: Use soft foam or fold-down hurdles set low for your age. Stop if your hips or hamstrings feel tight. If you fall and hit your head, stop and see a doctor. For ages 11 and up, where your association requires it; younger athletes play hurdle and hop games instead.

Hurdle Race Rhythm Plan

Ages 14 and up · 15 min · Tactical · field

Plan your steps to the first hurdle and how to keep rhythm when tired.

Count your steps to the first hurdle with your coach.
Run to hurdle 1 and 2 three times to make it the same each time.
Decide how you will hold rhythm late in the race.
Write your plan down.

Coach's cue: Same steps to the first.

Bring: hurdles, track, notebook

Both-Leg Hurdle Runs

Ages 14 and up · 15 min · Technical · field

Learn to lead with either leg so you can adjust when your steps change.

Run 3 hurdles leading with your weaker leg.
Run 3 more with your stronger leg.
Then try an odd step pattern so you switch legs each hurdle.
Do 5 runs with your coach watching.

Coach's cue: Either leg, same attack.

Bring: low to age-height hurdles, coach

Hurdler Floor Mobility

Ages 14 and up · 10 min · Physical · indoors

Floor moves that open your hips for a smoother trail leg.

Sit with both knees bent to one side in a 90-90 shape.
Rotate slowly to switch both knees to the other side.
Keep your back tall; use your hands if you need them.
Do 3 sets of 10 slow switches.

Coach's cue: Slow and tall.

Bring: mat

Safety: Move slowly and stop if your hips or knees pinch.

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.

Jumps drills

Two-Foot Hop Patterns

Ages 7 and up · 8 min · Physical · indoors

Build springy ankles with small, quiet hops on both feet.

Draw a square on the ground.
Hop forward, sideways and back around it on two feet.
Land quietly on the balls of your feet.
Do 4 rounds each way.

Coach's cue: Quiet feet, quick off the ground.

Bring: chalk or tape

Safety: Warm up first. Land softly on a non-slip surface or soft sand and stop if your knees or ankles hurt.

Standing Long Jump Landings

Ages 7 and up · 8 min · Technical · field

Learn to swing your arms, jump forward and land balanced.

Stand behind a line, feet hip-width.
Swing your arms back, then forward as you jump.
Land on two feet and freeze with knees bent.
Do 10 jumps; mark your best.

Coach's cue: Swing, jump, stick it.

Bring: tape measure, sand or soft grass

Safety: Warm up first. Land softly on a non-slip surface or soft sand and stop if your knees or ankles hurt.

Hopscotch Patterns

Ages 7 and up · 10 min · Physical · field

Draw a hopscotch course and hop on one foot and two feet for springy legs.

Draw a hopscotch grid with chalk.
Hop on one foot in single boxes and land on two in double boxes.
Turn at the end and hop back.
Do 6 rounds; switch your hopping foot.

Coach's cue: Light and bouncy.

Bring: chalk

Safety: Warm up first. Land softly on a non-slip surface or soft sand and stop if your knees or ankles hurt.

Jump the River

Ages 7 and up · 8 min · Technical · field

A play jump: hop over a pretend river that gets a little wider each round.

Lay two lines a small step apart as the river.
Run in 3 steps and jump across off one foot.
Land on two feet and freeze.
Widen the river a little each time you land safely; do 10 jumps.

Coach's cue: One foot off, two feet down.

Bring: two ropes or chalk lines

Safety: Warm up first. Land softly on a non-slip surface or soft sand and stop if your knees or ankles hurt.

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.

Short Approach Long Jump

Ages 11 and up · 12 min · Technical · field

Take off from a zone after a short run and land in the sand feet first.

Run in 6 to 8 steps.
Take off from a wide chalk zone, not a board.
Drive your knee up and land with feet out in front.
Do 8 jumps.

Coach's cue: Run, plant, knee up.

Bring: sand pit, tape measure

Safety: Only with a coach, on a full-size landing mat or a raked sand pit. Land on your feet or seat, never your head. If you fall and hit your head, stop and see a doctor.

Scissors High Jump

Ages 11 and up · 12 min · Technical · field

Learn a curved run and a scissors kick over a low elastic bar.

Your coach sets a low elastic bar over a full mat.
Run in on a curve and jump off your outside foot.
Kick one leg then the other over the bar.
Land on your feet on the mat; do 8 jumps.

Coach's cue: Curve in, drive the knee.

Bring: high jump mat, elastic bar

Safety: Only with a coach, on a full-size landing mat or a raked sand pit. Land on your feet or seat, never your head. If you fall and hit your head, stop and see a doctor.

Pop-Up Jumps

Ages 11 and up · 12 min · Technical · field

Short-run take-offs where you hold the knee-up flight shape before landing.

Run in 4 to 6 steps.
Take off and hold your free knee high, opposite arm up.
Land on two feet in the sand.
Do 10 jumps.

Coach's cue: Pop and hold.

Bring: sand pit or soft grass

Safety: Only with a coach, on a full-size landing mat or a raked sand pit. Land on your feet or seat, never your head. If you fall and hit your head, stop and see a doctor.

Bounding Strides

Ages 11 and up · 12 min · Physical · field

Long, springy running strides that build take-off power.

Mark 20 yards on grass.
Run with long, high strides, pushing off each foot.
Swing your opposite arm with each bound.
Do 5 runs and count your strides.

Coach's cue: Push, float, land.

Bring: grass, cones

Safety: Warm up first. Land softly on a non-slip surface or soft sand and stop if your knees or ankles hurt.

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.

Approach Check Marks

Ages 14 and up · 15 min · Tactical · field

Make your full jump approach the same every time so you hit your take-off.

Run your full approach on the track without jumping.
A partner marks where your take-off foot lands.
Adjust your start mark until it lands in the same place 3 times.
Write your step count and distance.

Coach's cue: Same start, same steps.

Bring: track runway, tape measure, partner

Safety: Warm up fully first. Run on flat, dry ground and stop if a muscle feels tight.

Hop-Step-Jump Rhythm

Ages 14 and up · 15 min · Technical · field

Learn the hop, step and jump rhythm from a short run with a coach.

Start with a walk-in hop, step and jump on grass.
Say "same, other, both" for each landing.
Move to a short run into the pit with your coach.
Do 6 short-run jumps.

Coach's cue: Flat and even, then up.

Bring: sand pit, grass runway

Safety: Only with a coach, on a full-size landing mat or a raked sand pit. Land on your feet or seat, never your head. If you fall and hit your head, stop and see a doctor. For ages 11 and up, where your association requires it; younger athletes play hurdle and hop games instead.

Single-Leg Take-Off Drill

Ages 14 and up · 15 min · Technical · field

Practice a flat, fast take-off foot placement from a mid-length run.

Run 8 to 10 steps with your coach watching your last two.
Plant the take-off foot flat and fast under you.
Drive up with the free knee and both arms.
Do 8 jumps.

Coach's cue: Flat foot, tall hips.

Bring: runway, sand pit, coach

Safety: Only with a coach, on a full-size landing mat or a raked sand pit. Land on your feet or seat, never your head. If you fall and hit your head, stop and see a doctor.

Three-Attempt Jump Plan

Ages 14 and up · 12 min · Tactical · field

Plan a safe first attempt and how to adjust your mark for the next two.

Take your first practice jump at 90 percent to get a mark on the board.
Check where your take-off foot landed.
Move your start mark if needed and go again.
Write what you changed and why.

Coach's cue: Safe first, then go for it.

Bring: runway, sand pit, notebook

Safety: Only with a coach, on a full-size landing mat or a raked sand pit. Land on your feet or seat, never your head. If you fall and hit your head, stop and see a doctor.

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.

Throws drills

Overhand Target Throw

Ages 7 and up · 8 min · Technical · court

Learn to step and throw over the top with a soft ball.

Stand side-on with your throwing hand back.
Step toward the target with the opposite foot.
Throw over your shoulder at a hoop 10 yards away.
Throw 20 and count hits.

Coach's cue: Step, turn, throw high.

Bring: soft ball or beanbag, hoop or target

Safety: Use a foam or soft implement, throw toward an empty open space, and wait until everyone is behind you.

Foam Javelin Intro

Ages 7 and up · 10 min · Technical · field

Learn the javelin carry and a straight-line throw with a foam javelin.

Hold the foam javelin above your shoulder, point forward.
Take 3 walking steps and throw it straight.
Wait for the coach before fetching, then carry it back point down.
Do 12 throws.

Coach's cue: Point leads, elbow high.

Bring: foam javelin, open field, coach

Safety: Use a foam or soft implement, throw toward an empty open space, and wait until everyone is behind you.

Beanbag Bucket Toss

Ages 7 and up · 8 min · Technical · court

A family target game to learn aiming with an underhand and overhand toss.

Put a bucket 3 yards away.
Toss 10 beanbags underhand and count the makes.
Step back and throw 10 overhand.
Try to beat your own score next time.

Coach's cue: Look, step, toss.

Bring: beanbags, bucket or laundry basket

Safety: Use a foam or soft implement, throw toward an empty open space, and wait until everyone is behind you.

Two-Hand Overhead Soft Throw

Ages 7 and up · 8 min · Physical · field

Throw a soft ball from behind your head with two hands to learn the whole-body throw.

Hold the ball with both hands behind your head.
Step forward and throw it as far as you can.
Walk to get it once the space is clear.
Do 12 throws.

Coach's cue: Step and stretch.

Bring: soft ball, open space

Safety: Use a foam or soft implement, throw toward an empty open space, and wait until everyone is behind you.

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.

Standing Shot Push

Ages 11 and up · 12 min · Technical · field

Push a light shot from your neck using your legs and hips, not just your arm.

Tuck the shot against your neck, elbow high.
Turn your hips and chest to the front.
Push the shot up and out at a high angle.
Do 12 pushes with an implement your coach picks.

Coach's cue: Neck, hips, push.

Bring: youth shot or soft medicine ball, cleared sector

Safety: Only in a cleared throwing sector with a coach watching. Nobody stands in front, and you walk out to fetch only when the coach says so. Never throw a real implement at home.

Standing Discus Sling

Ages 11 and up · 12 min · Technical · court

Learn to swing a light discus long and low and let it go off your index finger.

Hold the discus with fingertips on the rim.
Swing it back long and low with a straight arm.
Turn your hips first, then sling it out.
Do 12 throws only when the sector is clear.

Coach's cue: Long arm, hips first.

Bring: youth discus or rubber ring, cleared sector

Safety: Only in a cleared throwing sector with a coach watching. Nobody stands in front, and you walk out to fetch only when the coach says so. Never throw a real implement at home.

Foam Javelin Three-Step

Ages 11 and up · 12 min · Technical · field

Add a short three-step rhythm to the javelin throw with a long, high pull.

Hold the foam javelin back, arm long, palm up.
Take three rhythm steps: right, left, right (left-handers the opposite).
Pull through high over your shoulder and let go.
Do 12 throws; fetch only on the coach's call.

Coach's cue: Long arm, pull high.

Bring: foam javelin, open field, coach

Safety: Only in a cleared throwing sector with a coach watching. Nobody stands in front, and you walk out to fetch only when the coach says so. Never throw a real implement at home.

Side Medicine Ball Toss

Ages 11 and up · 10 min · Physical · field

Turning tosses into a wall to build the hip drive used in shot and discus.

Stand side-on to a solid wall.
Turn your hips away, then swing back and toss the ball into the wall.
Catch it on the bounce.
Do 3 sets of 8 each side.

Coach's cue: Hips lead the ball.

Bring: light medicine ball (2 to 4 lb), solid wall

Safety: Use a light ball and a solid wall, keep others clear, and stop if your back hurts.

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.

Medicine Ball Power Throws

Ages 14 and up · 12 min · Physical · field

Build throwing power with chest passes and scoop throws using a light ball.

Do 10 chest passes against a wall.
Do 8 underhand scoop throws forward into open space.
Bend your knees and drive up through your legs.
Rest a full minute between sets; do 3 sets.

Coach's cue: Legs first, arms last.

Bring: light medicine ball (2 to 4 lb), wall

Safety: Use a light ball, throw into open space or a solid wall, and stop if your back hurts.

Throwing Session Plan

Ages 14 and up · 15 min · Tactical · field

Plan a short session the way a meet works: warm-up throws, then best efforts.

With your coach, choose 3 warm-up throws and 3 best-effort throws.
Take each throw only on the coach's call.
Note which cue helped your best throw.
Finish with one technical throw at easy effort.

Coach's cue: Quality over quantity.

Bring: youth implements, cleared sector, notebook

Safety: Only in a cleared throwing sector with a coach watching. Nobody stands in front, and you walk out to fetch only when the coach says so. Never throw a real implement at home.

Shot Glide Intro with a Coach

Ages 14 and up · 15 min · Technical · field

Learn the glide across the circle into a power position, with a coach.

Practice the glide without a shot first.
Hold the shot at your neck and glide into the power position.
Turn your hips and push up and out.
Do 10 throws only when the sector is clear.

Coach's cue: Low glide, tall finish.

Bring: youth shot, throwing circle, cleared sector, coach

Safety: Only in a cleared throwing sector with a coach watching. Nobody stands in front, and you walk out to fetch only when the coach says so. Never throw a real implement at home.

Throw Video Review

Ages 14 and up · 12 min · Tactical · field

Watch your throws with your coach and choose one cue for the next session.

A parent or coach films 3 throws from the side, only from behind the throwing line.
Watch them with your coach.
Pick one cue, like "hips first".
Write it down for your next throwing day.

Coach's cue: One cue, next time.

Bring: phone video, notebook, coach

Safety: Only in a cleared throwing sector with a coach watching. Nobody stands in front, and you walk out to fetch only when the coach says so. Never throw a real implement at home. Film only on a parent's or coach's device, with a parent's OK, and never post it online.

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.

Endurance drills

Run-Walk Intervals

Ages 7 and up · 12 min · Physical · field

Build your engine with easy running mixed with walking breaks.

Run easy for 1 minute.
Walk for 1 minute.
Repeat 5 times.
You should be able to talk the whole time.

Coach's cue: Easy enough to chat.

Bring: watch

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

Relaxed Lap Form

Ages 7 and up · 10 min · Technical · field

Learn to run a lap with relaxed shoulders and an even stride.

Jog one lap thinking only about loose shoulders.
Walk half a lap.
Jog another lap thinking about quiet feet.
Do 3 laps in total.

Coach's cue: Loose up top, light below.

Bring: track or loop

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

Animal Run Game

Ages 7 and up · 10 min · Physical · field

Keep moving for 10 minutes by trotting, galloping and skipping like animals.

Trot like a pony for 1 minute.
Gallop sideways like a horse for 30 seconds.
Skip like a kangaroo for 30 seconds, then walk.
Repeat for 10 minutes.

Coach's cue: Keep moving, keep having fun.

Bring: open grass

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

Family Walk-Jog Loop

Ages 7 and up · 15 min · Physical · field

Walk and jog a loop with your family, choosing when to jog together.

Walk a safe loop around your block or park.
Each family member picks a landmark to jog to.
Walk again until everyone is ready.
Keep going for 15 minutes.

Coach's cue: Together, at talking pace.

Bring: safe loop, family

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

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 Step-Ups

Ages 7 and up · 10 min · Physical · indoors

Steady step-ups and marching at a pace where you can still talk, to build your engine indoors.

Step up and down on the bottom stair for 2 minutes, steady.
March in place for 1 minute.
Repeat 3 times.
You should be able to talk the whole time.

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.

Even-Pace Laps

Ages 11 and up · 15 min · Tactical · field

Learn to run laps at the same speed instead of going out too fast.

Pick a comfortable pace with your coach.
Run 4 single laps with a 2-minute walk between.
Try to keep each lap within 5 seconds of the first.
Write down your lap times.

Coach's cue: Same lap, same feel.

Bring: track, stopwatch

Safety: Drink water before and after, run in the cool part of the day, and stop if you feel dizzy. Thunder or lightning: go inside now and wait 30 minutes after the last one. After a hard day comes an easy day or a rest day, with 1 to 2 rest days a week. Eat a meal or snack before and after training.

Fartlek Play Run

Ages 11 and up · 15 min · Physical · field

Mix easy running with short, faster bursts to landmarks you pick.

Jog easy for 5 minutes.
Pick a tree or post and run a little faster to it.
Jog easy until you feel ready, then pick another.
Finish with 3 minutes of easy jogging.

Coach's cue: Play with speed, stay relaxed.

Bring: safe park loop, adult

Pace Card Laps

Ages 11 and up · 15 min · Tactical · field

Draw a card with a lap time on it and try to run exactly that time.

Your coach writes 4 easy-to-steady lap times on cards.
Pick a card and run one lap at that time.
Check how close you got.
Walk 2 minutes, then pick another.

Coach's cue: Run the card, not the crowd.

Bring: track, cards, stopwatch

Grass Circuit Run

Ages 11 and up · 15 min · Physical · field

Run an easy circuit of cones on grass with short skipping breaks.

Set 4 cones in a big square on grass.
Jog a lap of the square, then skip one side.
Repeat for 12 minutes at an easy-steady effort.
Walk 3 minutes at the end.

Coach's cue: Steady and relaxed.

Bring: grass field, cones

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 Tempo Blocks

Ages 14 and up · 20 min · Physical · field

Run steady blocks at a comfortably hard pace to raise how long you can hold speed.

Warm up with 5 minutes of easy jogging.
Run 3 blocks of 3 minutes at a pace where you can say a few words.
Jog 2 minutes between blocks.
Cool down with 5 minutes easy.

Coach's cue: Comfortably hard, not racing.

Bring: track or loop, watch

Mile Race Positioning

Ages 14 and up · 15 min · Tactical · field

Practice settling into a spot early and moving up smoothly with teammates.

Run 2 easy laps together in a group.
On the call, move out to the outside shoulder and pass smoothly.
Settle back in and relax.
Take turns leading; do 4 moves each.

Coach's cue: Settle, then move with purpose.

Bring: track, training partners

Two-Minute Rhythm Repeats

Ages 14 and up · 20 min · Physical · field

Repeat runs at a strong rhythm with full jog recovery, to hold speed longer.

Warm up 5 minutes easy.
Run 2 minutes at a strong, controlled rhythm.
Jog 2 minutes easy.
Do 4 repeats, then cool down 5 minutes.

Coach's cue: Strong, not straining.

Bring: track or loop, watch

When to Kick on the Track

Ages 14 and up · 15 min · Tactical · field

Practice starting your final push from different points on the last lap.

Run a steady lap and a half.
Kick from a cone your coach set: 300, 200 or 150 yards out.
Note which point let you finish strong.
Do 3 reps with full rest.

Coach's cue: Kick from where you can hold it.

Bring: track, cones

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.

Ready when you are

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