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A week of track and field at home: ages 7 to 10

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

Sprint Speed at home

20min

  1. Warm-up: Track and Field Warm-Up, Ages 7 to 104 min
  2. Arm Action in a Mirror4 min
  3. Tall and Quick Runs5 min
  4. Red Light, Green Light Runs4 min
  5. Cool-down: Track and Field Cool-Down Stretches, Ages 7 to 103 min

Make it fun

Cone-call game: a partner calls a cone and you move to it with a smooth start. Swap callers and rest fully.

My best · Arm Action in a Mirror: your own number

LastToday

DrillsTrack and Field Warm-Up, Ages 7 to 10Arm Action in a MirrorTall and Quick RunsRed Light, Green Light RunsTrack and Field Cool-Down Stretches, Ages 7 to 10

Session 2

Starts & Relays at home

20min

  1. Warm-up: Track and Field Warm-Up, Ages 7 to 104 min
  2. Falling Starts4 min
  3. Walking Baton Passes5 min
  4. Drop the Ball Starts4 min
  5. Cool-down: Track and Field Cool-Down Stretches, Ages 7 to 103 min

Make it fun

Baton-pass partners: practice smooth baton exchanges at a walk, then a jog. The pair counts clean passes and swaps roles.

My best · Falling Starts: your own number

LastToday

DrillsTrack and Field Warm-Up, Ages 7 to 10Falling StartsWalking Baton PassesDrop the Ball StartsTrack and Field Cool-Down Stretches, Ages 7 to 10

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 7 to 10: 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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