8U track and field practice plans (ages 7 and 8)

Track and Field Warm-Up, Ages 7 to 10 10 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: quick feet in place for 10 seconds, A-skips over 15 yards, then two relaxed strides at a smooth, easy speed.

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.

Arm Action in a Mirror 12 min

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

Coaching point: Hip to chin, loose hands.

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

Standing Baton Hand-Off 14 min

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

Coaching point: Call, still hand, push it in.

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

Chair Sit-and-Stand 16 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.

Track and Field Cool-Down Stretches, Ages 7 to 10 8 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. Side lunge: feet wide, bend one knee and sit toward it, the other leg straight and toes pointing forward. 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.

Track and Field Warm-Up, Ages 7 to 10 10 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: quick feet in place for 10 seconds, A-skips over 15 yards, then two relaxed strides at a smooth, easy speed.

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.

Lead-Leg Walkovers 16 min

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

Coaching point: Knee up, then reach.

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.

Hopscotch Patterns 10 min

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

Coaching point: Light and bouncy.

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

Flamingo Stand Count 16 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.

Track and Field Cool-Down Stretches, Ages 7 to 10 8 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. Side lunge: feet wide, bend one knee and sit toward it, the other leg straight and toes pointing forward. 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.