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A week of track and field at home: ages 14 and up

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

Throws at home

20min

  1. Warm-up: Track and Field Warm-Up, Ages 14 and Up4 min
  2. Medicine Ball Power Throws4 min
  3. Side Medicine Ball Toss5 min
  4. Overhand Target Throw4 min
  5. Cool-down: Track and Field Cool-Down Stretches, Ages 14 and Up3 min

Make it fun

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

My best · Medicine Ball Power Throws: your own number

LastToday

DrillsTrack and Field Warm-Up, Ages 14 and UpMedicine Ball Power ThrowsSide Medicine Ball TossOverhand Target ThrowTrack and Field Cool-Down Stretches, Ages 14 and Up

Session 2

Endurance at home

20min

  1. Warm-up: Track and Field Warm-Up, Ages 14 and Up4 min
  2. Steady Tempo Blocks4 min
  3. Grass Circuit Run5 min
  4. Two-Minute Rhythm Repeats4 min
  5. Cool-down: Track and Field Cool-Down Stretches, Ages 14 and Up3 min

Make it fun

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

My best · Steady Tempo Blocks: your own number

LastToday

DrillsTrack and Field Warm-Up, Ages 14 and UpSteady Tempo BlocksGrass Circuit RunTwo-Minute Rhythm RepeatsTrack and Field Cool-Down Stretches, Ages 14 and Up

Session 3

Endurance: Two-Minute Rhythm Repeats

15min

  1. Warm-up: Track and Field Warm-Up, Ages 14 and Up4 min
  2. Two-Minute Rhythm Repeats4 min
  3. Curve Start Setup4 min
  4. Cool-down: Track and Field Cool-Down Stretches, Ages 14 and Up3 min

Make it fun

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

My best · Two-Minute Rhythm Repeats: your own number

LastToday

DrillsTrack and Field Warm-Up, Ages 14 and UpTwo-Minute Rhythm RepeatsCurve Start SetupTrack and Field Cool-Down Stretches, Ages 14 and Up

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 14 and up: 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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