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  2. Cross Country
  3. Ages 4 to 6

A week of cross country at home: ages 4 to 6

3 sessions of 15 minutes. Do them on different days this week and rest in between. A parent can be the partner in a pair drill. Stop if anything hurts.

By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026

  1. 1Session
  2. Rest
  3. 2Session
  4. Rest
  5. 3Session
Open this week in SSTracker

Session 1

Follow the Leader Trail + Animal Parade

15min

  1. Warm-up: 🐻 Warm-up games: follow the leader, animal walks, freeze3 min
  2. 👣 Follow the Leader Trail3 min
  3. 🐻 Animal Parade3 min
  4. 🤲 Big Ball Catch3 min
  5. Cool-down: 🐱 Calm-down stretches like a sleepy cat, then a high five3 min

Make it fun

Play “Follow the Leader Trail” as a “my turn, your turn” game with a grown-up. Everyone takes a turn and every try gets a cheer.

DrillsCross Country Warm-Up Games, Ages 4 to 6Follow the Leader TrailAnimal ParadeBig Ball CatchCross Country Calm-Down Stretches, Ages 4 to 6

Session 2

Rocket Run + Follow the Leader Trail

15min

  1. Warm-up: 🐻 Warm-up games: follow the leader, animal walks, freeze3 min
  2. 🚀 Rocket Run3 min
  3. 👣 Follow the Leader Trail3 min
  4. ⛰️ Up the Little Hill3 min
  5. Cool-down: 🐱 Calm-down stretches like a sleepy cat, then a high five3 min

Make it fun

Add a helper: a favorite toy joins in “Rocket Run” and cheers for every try. Everyone gets a turn.

DrillsCross Country Warm-Up Games, Ages 4 to 6Rocket RunFollow the Leader TrailUp the Little HillCross Country Calm-Down Stretches, Ages 4 to 6

Session 3

Big Ball Catch + Rocket Run

15min

  1. Warm-up: 🐻 Warm-up games: follow the leader, animal walks, freeze3 min
  2. 🤲 Big Ball Catch3 min
  3. 🚀 Rocket Run3 min
  4. 🐸 Frog Jump the River3 min
  5. Cool-down: 🐱 Calm-down stretches like a sleepy cat, then a high five3 min

Make it fun

Play “Big Ball Catch” to a song. When the music plays you play, and when it stops you freeze like a statue, then start again.

DrillsCross Country Warm-Up Games, Ages 4 to 6Big Ball CatchRocket RunFrog Jump the RiverCross Country Calm-Down Stretches, Ages 4 to 6

Build on it

Make this week yours

  1. 1Open it in SSTracker: the three sessions open in the training planner.
  2. 2Set your child's age: the week keeps to the limits for that age, the same as any planner week.
  3. 3Save it to keep it, then change it or build the next week from there.

Other sports, ages 4 to 6: Baseball · Basketball · Bowling · Cheer · Diving · Field Hockey · Flag Football · Football · Golf · Gymnastics · Hockey · Lacrosse · Rugby · Soccer · Softball · Swimming · Tennis · Track and Field · Volleyball · Water Polo · Wrestling

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