14U track and field practice plans (ages 13 and 14)

Track and Field Warm-Up, Ages 11 to 13 5 min

1. Jog easy for 1 minute, then skip, side shuffle and backpedal for 1 minute.
2. Moving warm-up over 10 to 15 yards and back: high knees, heel flicks, carioca each way, then open-the-gate and close-the-gate walks (lift the knee and turn it out, then in).
3. Leg swings, 10 forward and back and 10 side to side each leg; then walking lunges with a twist toward the front knee, 6 each leg.
4. Plank on your forearms for 20 seconds, then a side plank for 15 seconds each side, body straight like a board.
5. Balance on one leg for 20 seconds each side, reaching the free foot slowly forward, to the side and behind.
6. Jumps: 5 squat jumps with soft landings, then 5 side hops landing on one foot and holding still for 2 seconds, each leg.
7. Build-up runs: three runs of about 15 yards at half speed, three-quarter speed and nearly full speed; walk back each time.
8. Sport moves: quick feet in place for 10 seconds, A-skips over 15 yards, then two relaxed strides at a smooth, easy speed.

Coaching point: Knees over toes on every landing, and hold the landing still.

Safety: A flat, clear space with room to run. Stop if anything hurts: a warm-up should leave you ready, not tired. Growth spurts: many girls have theirs between about 10 and 14 and boys about two years later. While you grow fast, muscles can feel tight and landings clumsy for a while; that is normal and it passes. Keep the work light (your own body weight), stretch gently and never push into pain. Sore just below the kneecap or at the back of the heel after sport? Tell a parent or coach and rest it. If the pain keeps coming back, makes you limp, or is there even when resting, see a doctor.

A-Skip into a Run 10 min

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

Coaching point: Knee up, foot down under you.

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

Downsweep Baton Pass 10 min

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

Coaching point: Palm up, press it down.

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

Hurdle Hip Mobility Circuit 10 min

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.

Coaching point: Slow and tall.

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 6 min

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.

Coaching point: Push, float, land.

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

Broad Jump and Hold 15 min

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

Coaching point: Swing, jump, stick.

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.

Track and Field Cool-Down Stretches, Ages 11 to 13 4 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 15 to 20 seconds, 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 15 to 20 seconds, each side.
4. Calf: hands on a wall, one foot back with the heel down and the back knee straight; then bend the back knee a little to move the stretch toward the heel. Hold 15 to 20 seconds, each side.
5. Front of the hip: kneel on one knee, tuck your hips under and shift forward gently until the front of the hip feels a stretch. Hold 15 to 20 seconds, each side.
6. Seat: lie on your back, cross one ankle over the other knee and pull the bottom leg gently toward you. Hold 15 to 20 seconds, each side.
7. Side lunge: feet wide, bend one knee and sit toward it, the other leg straight and toes pointing forward. Hold 15 to 20 seconds, each side.
8. Lying twist: on your back with knees bent, let both knees fall slowly to one side while your shoulders stay flat. Hold 15 to 20 seconds, each side.
9. Lie on your back with one hand on your belly: 5 slow breaths, breathing out longer than in.

Coaching point: A gentle pull, never pain, and no bouncing.

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. Growth spurts: many girls have theirs between about 10 and 14 and boys about two years later. While you grow fast, muscles can feel tight and landings clumsy for a while; that is normal and it passes. Keep the work light (your own body weight), stretch gently and never push into pain. Sore just below the kneecap or at the back of the heel after sport? Tell a parent or coach and rest it. If the pain keeps coming back, makes you limp, or is there even when resting, see a doctor.

Track and Field Warm-Up, Ages 11 to 13 7 min

1. Jog easy for 1 minute, then skip, side shuffle and backpedal for 1 minute.
2. Moving warm-up over 10 to 15 yards and back: high knees, heel flicks, carioca each way, then open-the-gate and close-the-gate walks (lift the knee and turn it out, then in).
3. Leg swings, 10 forward and back and 10 side to side each leg; then walking lunges with a twist toward the front knee, 6 each leg.
4. Plank on your forearms for 20 seconds, then a side plank for 15 seconds each side, body straight like a board.
5. Balance on one leg for 20 seconds each side, reaching the free foot slowly forward, to the side and behind.
6. Jumps: 5 squat jumps with soft landings, then 5 side hops landing on one foot and holding still for 2 seconds, each leg.
7. Build-up runs: three runs of about 15 yards at half speed, three-quarter speed and nearly full speed; walk back each time.
8. Sport moves: quick feet in place for 10 seconds, A-skips over 15 yards, then two relaxed strides at a smooth, easy speed.

Coaching point: Knees over toes on every landing, and hold the landing still.

Safety: A flat, clear space with room to run. Stop if anything hurts: a warm-up should leave you ready, not tired. Growth spurts: many girls have theirs between about 10 and 14 and boys about two years later. While you grow fast, muscles can feel tight and landings clumsy for a while; that is normal and it passes. Keep the work light (your own body weight), stretch gently and never push into pain. Sore just below the kneecap or at the back of the heel after sport? Tell a parent or coach and rest it. If the pain keeps coming back, makes you limp, or is there even when resting, see a doctor.

Standing Discus Sling 16 min

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

Coaching point: Long arm, hips first.

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.

Even-Pace Laps 16 min

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

Coaching point: Same lap, same feel.

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.

Flying 20s 16 min

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

Coaching point: Build, float, fly.

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

Track and Field Cool-Down Stretches, Ages 11 to 13 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 15 to 20 seconds, 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 15 to 20 seconds, each side.
4. Calf: hands on a wall, one foot back with the heel down and the back knee straight; then bend the back knee a little to move the stretch toward the heel. Hold 15 to 20 seconds, each side.
5. Front of the hip: kneel on one knee, tuck your hips under and shift forward gently until the front of the hip feels a stretch. Hold 15 to 20 seconds, each side.
6. Seat: lie on your back, cross one ankle over the other knee and pull the bottom leg gently toward you. Hold 15 to 20 seconds, each side.
7. Side lunge: feet wide, bend one knee and sit toward it, the other leg straight and toes pointing forward. Hold 15 to 20 seconds, each side.
8. Lying twist: on your back with knees bent, let both knees fall slowly to one side while your shoulders stay flat. Hold 15 to 20 seconds, each side.
9. Lie on your back with one hand on your belly: 5 slow breaths, breathing out longer than in.

Coaching point: A gentle pull, never pain, and no bouncing.

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. Growth spurts: many girls have theirs between about 10 and 14 and boys about two years later. While you grow fast, muscles can feel tight and landings clumsy for a while; that is normal and it passes. Keep the work light (your own body weight), stretch gently and never push into pain. Sore just below the kneecap or at the back of the heel after sport? Tell a parent or coach and rest it. If the pain keeps coming back, makes you limp, or is there even when resting, see a doctor.