Track & Field practice plan
60-Minute Youth Track Practice Plan
A middle school track practice that teaches sprint form and starts, then lets kids race.
60 minutesMiddle schoolFocus: Sprint mechanics and startsSkill work with races
Warm-upSkillDrillWater breakCompetitionCool-down
Equipment
Cones · Hurdles or mini hurdles · StopwatchThe plan, block by block
1. Warm-up
Warm-up
10 min0:00 - 10:00
- Jog 400
- Dynamic drills: A-skips, B-skips, high knees
Coaching points
- Tall posture
2. Skill
Sprint form
10 min10:00 - 20:00
- Arm-swing drills
- Wicket runs over mini hurdles
Coaching points
- Cheek to cheek arm swing
- Run tall
3. Drill
Starts
12 min20:00 - 32:00
- Standing starts, 20 meters
- Falling starts
Coaching points
- Drive low for the first steps
4. Water break
Water break
2 min32:00 - 34:00
5. Competition
Relay races
16 min34:00 - 50:00
- 4 x 100 with handoff practice
Coaching points
- Hand back, look forward
6. Cool-down
Cool-down
10 min50:00 - 60:00
- Easy jog and stretch
Coach's notes
Keep sprint reps short with full rest so speed stays high.How to adapt this plan
- Distance kids can run a separate tempo set during starts.
- Time a few sprints each week to track progress.