Track & Field Practice Plans for Ages 13–14
Age-appropriate track & field practices for 13–14 year olds (U14) — built to keep every kid active and having fun. Run, jump, and throw — with real technique and play.
By thirteen and fourteen, kids can train much like older athletes — structured warmups, focused skill work, tactical drills, and competitive game situations. They can handle repetition and correction, and many are genuinely committed. Push the intensity and the details, but keep the environment positive: this age quits fastest when practice becomes a joyless grind.
What a great 13–14 practice looks like
What to work on in track & field
Sprint form, arm action, and acceleration taught through drills and short races.
Simple long-jump and hop-and-bound work built as playful challenges.
Age-appropriate throwing technique with safe, light implements.
Relays and games that build fitness without turning practice into a grind.
Gear: Cones, a stopwatch, batons for relays, and light throwing/jumping equipment.
A sample 13–14 track & field practice plan
Here's a real 75-minute plan Coach Coach generated for a 13–14 track & field team. Yours is customized to your kids and ready in under 30 seconds.
🏆 Track & Field Practice — Ages 13-14 — 75 min
⏱️ Warmup (10 min)
- Dynamic Relay Warmup — Split kids into small groups (3-4 per group). Set up a short distance (20-30 meters) for a dynamic relay. Each kid runs to a cone and back doing different movements: high knees, butt kicks, skipping, and karaoke. Keep it light and fun to get everyone moving.
🎯 Skill Work (40 min)
- Sprint Drills (20 min) — Set up cones for a 50m sprint area. Focus on starts and acceleration. Kids work in pairs: one runs, one observes. Key coaching cue: "Drive your knees, pump your arms." Success is smooth, powerful starts. Rotate roles after each rep.
- Jumping Technique (20 min) — Use a sandpit or safe area for long jump basics. Teach approach run and takeoff. Kids take turns running and jumping, focusing on form. Key coaching cue: "Swing your arms, launch forward." Success is improved distance and controlled landings.
🏃 Game Time (20 min)
- Track & Field Mini-Olympics — Create 3 stations: short sprints, mini-hurdles (use cones if no hurdles), and shot put (use light balls or bean bags). Kids rotate every 5 minutes. Encourage friendly competition and personal bests.
🧊 Wrap Up (5 min)
- Cool Down Circle — Gather in a circle for a few static stretches. Ask, "What's one thing you learned today?" Finish with high-fives and a team cheer.
🎒 What to Bring
- 8 cones · 4 light balls/bean bags · Stopwatch · Access to a sandpit (if available)
- Set up cones for sprint area and mini-hurdle course ahead of time.
📋 Coach's Cheat Sheet
- "Drive your knees, pump your arms."
- "Swing your arms, launch forward."
- Common Mistake: Overstriding in sprints. Gently remind them to keep their strides quick and controlled.
- Common Mistake: Not using arms in jumps. Encourage strong arm swings to boost their jump.
- Praise loudly when you see effort and improvement, especially in form or personal bests.
✅ Coach Coach Check
- Every kid gets touches in every drill
- No standing in long lines
- At least one small-sided game
- Age-appropriate intensity
Coach your best practice tonight
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Build your track & field planTrack & Field practice questions
What should a track & field practice for 13–14 year olds look like?
By thirteen and fourteen, kids can train much like older athletes — structured warmups, focused skill work, tactical drills, and competitive game situations. They can handle repetition and correction, and many are genuinely committed. Push the intensity and the details, but keep the environment positive: this age quits fastest when practice becomes a joyless grind.
How do I make youth track practice fun?
Use relays, tag-style games, and short competitions. Rotate through running, jumping, and throwing stations so kids stay engaged and try every event.
Should young athletes specialize in one event?
No. At young ages, expose kids to sprints, jumps, and throws. Broad athletic development matters far more than early specialization.
How long should a youth track practice last?
45–75 minutes depending on age, with a strong warmup, a technique or event focus, and a fun conditioning finisher.