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A week of track and field at home: ages 11 to 13

3 sessions of 15 to 20 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

Hurdles at home

20min

  1. Warm-up: Track and Field Warm-Up, Ages 11 to 134 min
  2. Low Hurdle Rhythm4 min
  3. Hurdle Hip Mobility Circuit5 min
  4. Wall Lead-Leg Drill4 min
  5. Cool-down: Track and Field Cool-Down Stretches, Ages 11 to 133 min

Make it fun

Hurdle rhythm: a partner claps the 1-2-3 rhythm as you step over low hurdles. Swap.

My best · Low Hurdle Rhythm: your own number

LastToday

DrillsTrack and Field Warm-Up, Ages 11 to 13Low Hurdle RhythmHurdle Hip Mobility CircuitWall Lead-Leg DrillTrack and Field Cool-Down Stretches, Ages 11 to 13

Session 2

Jumps at home

20min

  1. Warm-up: Track and Field Warm-Up, Ages 11 to 134 min
  2. Bounding Strides4 min
  3. Two-Foot Hop Patterns5 min
  4. Standing Long Jump Landings4 min
  5. Cool-down: Track and Field Cool-Down Stretches, Ages 11 to 133 min

Make it fun

Track follow-the-leader: one person leads a movement and the group copies. Swap the leader each time.

My best · Bounding Strides: your own number

LastToday

DrillsTrack and Field Warm-Up, Ages 11 to 13Bounding StridesTwo-Foot Hop PatternsStanding Long Jump LandingsTrack and Field Cool-Down Stretches, Ages 11 to 13

Session 3

Endurance: Grass Circuit Run

15min

  1. Warm-up: Track and Field Warm-Up, Ages 11 to 134 min
  2. Grass Circuit Run4 min
  3. Low Hurdle Rhythm4 min
  4. Cool-down: Track and Field Cool-Down Stretches, Ages 11 to 133 min

Make it fun

Track follow-the-leader: one person leads a movement and the group copies. Swap the leader each time.

My best · Grass Circuit Run: your own number

LastToday

DrillsTrack and Field Warm-Up, Ages 11 to 13Grass Circuit RunLow Hurdle RhythmTrack and Field Cool-Down Stretches, Ages 11 to 13

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 11 to 13: Baseball · Basketball · Bowling · Cheer · Cross Country · Diving · Field Hockey · Flag Football · Football · Golf · Gymnastics · Hockey · Lacrosse · Rugby · Soccer · Softball · Swimming · Tennis · Volleyball · Water Polo · Wrestling

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