Free drill library · Track and Field

At-home track and field drills for 11 to 13 year olds

This is a free sample week of at-home track and field training for 11 to 13 year olds: 3 of the 7 plans SSTracker has for this group, each 13 to 14 minutes, with every step and minute. Nothing here is written for this page alone; it is what the app gives a family.

Everything here can be done in a room, garage or yard. Drills that need a team are left out; a parent can be the partner in a pair drill.

A free sample week of track and field for 11 to 13 year olds

Session 1

Hurdles at home 13 minutes

  1. Low Hurdle Rhythm · 4 min
    Same steps, same rhythm.
  2. Hurdle Hip Mobility Circuit · 5 min
    Slow and tall.
  3. Wall Lead-Leg Drill · 4 min
    Knee first, foot second.

Session 2

Jumps at home 13 minutes

  1. Bounding Strides · 4 min
    Push, float, land.
  2. Two-Foot Hop Patterns · 5 min
    Quiet feet, quick off the ground.
  3. Standing Long Jump Landings · 4 min
    Swing, jump, stick it.

Session 3

Throws: Stick Hip Hinge 14 minutes

  1. Warm-up: easy jog, skips and arm circles · 2 min
    Start slow and build up. Loosen up; nothing should hurt.
  2. Stick Hip Hinge · 5 min
    Hips back, stick stays on. Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.
  3. Wall Lean Drives · 5 min
    Straight line, push the ground back. Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.
  4. Cool-down: walk and easy stretches · 2 min
    Breathe slowly and hold each stretch about 20 seconds, never to pain.

Want the rest of the plan?

This sample is 3 of the 7 track and field plans SSTracker has for this group. In SSTracker every step is on the screen, your child logs the work, and you see it. No club needed: the family plan is $7.50 a month per player, or $12 a month for the whole household, and the first 14 days are free.

Get the full plan free for 14 days Coach or club director? Set up your team free Print a free week for another sport or age

The drills in this week

Low Hurdle Rhythm

Ages 11 and up · 12 min

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

  1. Set 5 low hurdles at a short spacing your coach picks.
  2. Run in and take the same steps between each hurdle.
  3. Attack each one with your lead knee.
  4. 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

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

  1. Step over a low hurdle, then duck under the next one.
  2. Move slowly and stay tall when stepping over.
  3. Go forward, then sideways.
  4. 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

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

  1. Stand a long step from a wall.
  2. Drive your lead knee up and flick the foot toward the wall.
  3. Keep your opposite arm reaching forward.
  4. 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.

Bounding Strides

Ages 11 and up · 12 min

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

  1. Mark 20 yards on grass.
  2. Run with long, high strides, pushing off each foot.
  3. Swing your opposite arm with each bound.
  4. 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.

Two-Foot Hop Patterns

Ages 7 and up · 8 min

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

  1. Draw a square on the ground.
  2. Hop forward, sideways and back around it on two feet.
  3. Land quietly on the balls of your feet.
  4. 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

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

  1. Stand behind a line, feet hip-width.
  2. Swing your arms back, then forward as you jump.
  3. Land on two feet and freeze with knees bent.
  4. 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.

Stick Hip Hinge

Ages 9 to 14 · 8 min

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.

  1. Hold a stick along your spine touching head, upper back and tailbone.
  2. Soften the knees and push your hips back.
  3. Keep all three touch points on the stick as you lean forward.
  4. 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.

Wall Lean Drives

Ages 9 to 14 · 8 min

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

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

Safety for ages 11 to 13

  • Plans for this age group use beginner and developing drills only. Advanced drills open from age 13 in the app.
  • Home plans use only drills for a room, garage or yard. Stop if anything hurts.

Before you start: track and field

  • Foam javelins and soft balls for beginners; real implements only with a coach in a cleared throwing sector.
  • Throw only when the sector is clear; nobody stands in front, and fetch only on the coach's call.
  • Jumps: high jump only onto a full landing mat; long jump into a raked sand pit.
  • Thunder or lightning: stop and go inside. Open tracks and throwing fields are exposed to the storm.
  • Young athletes: up to three events per meet at 12 and under, and 1-2 rest days a week.
For every sport and age (7)
  • Head knock or concussion signs (headache, dizziness, confusion, feeling "off"): when in doubt, sit them out. See a doctor, and no return the same day.
  • Back to sport only with a doctor's written OK, after a step-by-step return. Every U.S. state has a youth concussion law.
  • Heat: drink water before, during and after. Take shade breaks, ease into hot weather over about two weeks, and stop if dizzy, sick or headachy.
  • Lightning: if you hear thunder or see lightning, go inside a building or a closed car. Wait 30 minutes after the last thunder (the 30-30 rule).
  • Pain is a stop sign, not something to push through. Stop and tell a grown-up; pain that lasts or comes back each session needs a doctor.
  • Water and rest are part of training: 1-2 rest days a week, plenty of sleep, a meal or snack before and after, and other sports welcome.
  • Know where the nearest AED (heart defibrillator) is, and who calls for help in an emergency.

The research behind these plans

Which drills are shown at which age, and the safety notes, follow the 30 sources below: national governing bodies, medical associations and studies on youth sport (last reviewed October 2026). Where no study gives an exact number, the plans use cautious defaults, and we change them as the research does.

Track and Field: governing bodies, safety and development (10)
Youth athletic development and safety (20)

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