10U cross country practice plans (ages 9 and 10)

Cross Country Warm-Up, Ages 7 to 10 7 min

1. Jog easy for 1 minute, then skip for 30 seconds.
2. Moving warm-up over about 10 yards and back, once each: high knees, heel flicks, side shuffles facing both ways, and grapevine steps.
3. Leg swings holding a fence, wall or partner’s shoulder: 8 forward and back, then 8 side to side, each leg.
4. Walking lunges with a reach to the sky, 5 each leg, then 5 slow squats.
5. Balance on one leg for 15 seconds each side, then again while you circle your arms slowly.
6. Jump and land: 5 two-footed jumps forward, landing softly with knees over toes; freeze each landing for a count of 2.
7. Sport moves: 3 relaxed strides of about 50 yards, building smoothly to a comfortable quick pace; walk back between each.

Coaching point: Start easy and finish at practice speed.

Safety: A flat, clear space with room to run. Stop if anything hurts: a warm-up should leave you ready, not tired.

Jog to the Tree 13 min

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

Coaching point: Jog, walk, jog again.

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

Guess the Time 11 min

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

Coaching point: Feel it, then check it.

Grass and Trail Feet 9 min

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

Coaching point: Eyes ahead, light feet.

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

Chair Sit-and-Stand 15 min

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

Coaching point: Slow down, fast up.

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

Cross Country Cool-Down Stretches, Ages 7 to 10 5 min

1. Walk easy for 1 minute and let your breathing slow down.
2. Front of the thigh: hold a fence, wall or partner and bring one heel toward your bottom, knees side by side. Hold for a slow count of 10, each side.
3. Back of the leg: sit with one leg straight and the other bent, and reach toward the straight leg’s ankle until you feel a gentle pull. Hold for a slow count of 10, each side.
4. Calf: hands on a wall, one foot back with the heel down and the back knee straight. Hold for a slow count of 10, each side.
5. Inner thigh: sit with the soles of your feet together and let your knees drop gently. Hold for a slow count of 10.
6. Lying twist: on your back with knees bent, let both knees fall slowly to one side while your shoulders stay flat. Hold for a slow count of 10, each side.
7. Child’s pose: kneel, sit back toward your heels and reach your arms forward. Three slow breaths.

Coaching point: Stretch to a gentle pull, never pain.

Safety: Stretch only to a gentle pull and stop if anything hurts. An injured muscle or joint is not stretched until a doctor or athletic trainer says it is OK.

Cross Country Warm-Up, Ages 7 to 10 7 min

1. Jog easy for 1 minute, then skip for 30 seconds.
2. Moving warm-up over about 10 yards and back, once each: high knees, heel flicks, side shuffles facing both ways, and grapevine steps.
3. Leg swings holding a fence, wall or partner’s shoulder: 8 forward and back, then 8 side to side, each leg.
4. Walking lunges with a reach to the sky, 5 each leg, then 5 slow squats.
5. Balance on one leg for 15 seconds each side, then again while you circle your arms slowly.
6. Jump and land: 5 two-footed jumps forward, landing softly with knees over toes; freeze each landing for a count of 2.
7. Sport moves: 3 relaxed strides of about 50 yards, building smoothly to a comfortable quick pace; walk back between each.

Coaching point: Start easy and finish at practice speed.

Safety: A flat, clear space with room to run. Stop if anything hurts: a warm-up should leave you ready, not tired.

Cone Corner Turns 11 min

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

Coaching point: Short steps, close turn.

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

Hot Ground Feet 8 min

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

Coaching point: Light and quick.

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

Run Through the Ribbon 15 min

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

Coaching point: Through the line, not to it.

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

Flamingo Stand Count 14 min

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

Coaching point: Eyes on one spot.

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

Cross Country Cool-Down Stretches, Ages 7 to 10 5 min

1. Walk easy for 1 minute and let your breathing slow down.
2. Front of the thigh: hold a fence, wall or partner and bring one heel toward your bottom, knees side by side. Hold for a slow count of 10, each side.
3. Back of the leg: sit with one leg straight and the other bent, and reach toward the straight leg’s ankle until you feel a gentle pull. Hold for a slow count of 10, each side.
4. Calf: hands on a wall, one foot back with the heel down and the back knee straight. Hold for a slow count of 10, each side.
5. Inner thigh: sit with the soles of your feet together and let your knees drop gently. Hold for a slow count of 10.
6. Lying twist: on your back with knees bent, let both knees fall slowly to one side while your shoulders stay flat. Hold for a slow count of 10, each side.
7. Child’s pose: kneel, sit back toward your heels and reach your arms forward. Three slow breaths.

Coaching point: Stretch to a gentle pull, never pain.

Safety: Stretch only to a gentle pull and stop if anything hurts. An injured muscle or joint is not stretched until a doctor or athletic trainer says it is OK.