Free drill library · Track and Field

At-home track and field drills for 14 year olds and older

This is a free sample week of at-home track and field training for 14 year olds and older: 3 of the 7 plans SSTracker has for this group, each 13 to 15 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 14 year olds and older

Session 1

Throws at home 13 minutes

  1. Medicine Ball Power Throws · 4 min
    Legs first, arms last.
  2. Side Medicine Ball Toss · 5 min
    Hips lead the ball.
  3. Overhand Target Throw · 4 min
    Step, turn, throw high.

Session 2

Endurance at home 13 minutes

  1. Steady Tempo Blocks · 4 min
    Comfortably hard, not racing.
  2. Mile Race Positioning · 5 min
    Settle, then move with purpose.
  3. Two-Minute Rhythm Repeats · 4 min
    Strong, not straining.

Session 3

Hurdles: Age-Height Hurdle Runs 15 minutes

  1. Warm-up: easy jog, skips and arm circles · 3 min
    Start slow and build up. Loosen up; nothing should hurt.
  2. Age-Height Hurdle Runs · 5 min
    Run through, not over. 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.
  3. Tempo Run Blocks · 5 min
    Comfortably hard, not all out. Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.
  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

Medicine Ball Power Throws

Ages 14 and up · 12 min

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

  1. Do 10 chest passes against a wall.
  2. Do 8 underhand scoop throws forward into open space.
  3. Bend your knees and drive up through your legs.
  4. 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.

Side Medicine Ball Toss

Ages 11 and up · 10 min

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

  1. Stand side-on to a solid wall.
  2. Turn your hips away, then swing back and toss the ball into the wall.
  3. Catch it on the bounce.
  4. 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.

Overhand Target Throw

Ages 7 and up · 8 min

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

  1. Stand side-on with your throwing hand back.
  2. Step toward the target with the opposite foot.
  3. Throw over your shoulder at a hoop 10 yards away.
  4. 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.

Steady Tempo Blocks

Ages 14 and up · 20 min

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

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

Coach's cue: Comfortably hard, not racing.

Bring: track or loop, 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. 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.

Mile Race Positioning

Ages 14 and up · 15 min

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

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

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

Bring: track, training partners

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.

Two-Minute Rhythm Repeats

Ages 14 and up · 20 min

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

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

Coach's cue: Strong, not straining.

Bring: track or loop, 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. 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.

Age-Height Hurdle Runs

Ages 14 and up · 15 min

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

  1. Your coach sets hurdles to your age-group height.
  2. Run 3 to 5 hurdles from a start, staying in rhythm.
  3. Snap your lead leg down fast after each one.
  4. 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.

Tempo Run Blocks

Ages 13 and up · 25 min

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.

  1. Jog 5 minutes to warm up.
  2. Run 4 minutes at a pace you can hold but cannot chat at.
  3. Jog 2 minutes easy.
  4. 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.

Safety for ages 14 and up

  • Plans for this age group use beginner, developing and advanced 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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