1 — Light Jog 5 min
Get the blood moving. Keep it easy — athletes should be able to talk the whole time.
- Gather as a group and do a slow jog around the perimeter of the practice area (roughly 400m / 1 lap)
- Coach leads, athletes follow — use this time to do quick introductions while moving
- Cue: “Shake out your arms, relax your shoulders, easy breathing.”
2 — Dynamic Warm-Up 10 min
This is the same warm-up sequence we will use every practice. Teach it today so athletes can run it independently going forward.
- High Knees — 2× 20m. Drive knees to hip height, stay on the balls of your feet, quick turnover. Cue: “Pump your arms like pistons.”
- Butt Kicks — 2× 20m. Heels snap up toward the glutes, lean slightly forward. Cue: “Don’t kick back — kick up.”
- A-Skip — 2× 20m. Skip with an exaggerated high-knee drive on each step. Arm swing matches the opposite leg. Cue: “Up, up, up — rhythm, not speed.”
- Leg Swings (forward/back) — 10 reps each leg. Hold a fence or wall for balance. Swing freely from the hip, not the knee. Cue: “Let the leg swing like a pendulum.”
- Leg Swings (side to side) — 10 reps each leg. Same wall balance. Open the hip out and across the body. Cue: “Open the door, close the door.”
- Hip Circles — 5 forward, 5 backward each leg. Hands on hips, draw big circles with the knee. Loosens the hip joint before sprinting.
- Ankle Circles & Toe Raises — 10 reps each. Roll the ankle out, then rise up on toes 10 times. Preps the lower leg for impact.
3 — Speed Work 10 min
Introduce athletes to controlled acceleration. No all-out effort yet — focus on smooth build-up and good posture.
- Strides — 4× 60m. Start at a jog, gradually build to about 80% effort over the first 40m, then relax through the last 20m. Walk back between each. Cue: “Smooth, not fast. Think of it as a controlled build.”
- Watch for athletes who tense up at speed — tight shoulders, clenched fists. Remind them: “Loose hands, like you’re holding a potato chip without breaking it.”
- This is also a good first look at natural running mechanics. Note athletes who may need form work in future practices.
4 — Sprints & Baseline 15 min
First baseline measurement of the season. Record every athlete’s time. Remind athletes this is a starting point — not a judgment. We’ll compare these times at the end of the season to show how far they’ve come.
- 40m Sprint — 2 attempts, record best time
- Standing start (no blocks)
- Full effort — this is the one max-effort run of the day
- Rest 2–3 minutes between attempts
- Have a parent or assistant time with a stopwatch or phone
- What to look for: Do athletes accelerate through the line or slow up before it? Do they look down? These are things we’ll address in future practices.
Coach reference: use a sheet or notes app to record times during practice.
| Athlete | Attempt 1 | Attempt 2 | Best |
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5 — Power 5 min
A quick intro to explosive movement and a second baseline measurement.
- Standing Long Jump — 2 attempts, record best
- Feet shoulder-width, toes behind a line
- Bend knees, swing arms back, then explode forward — land on two feet
- Measure from the takeoff line to the back of the nearest heel at landing
- Cue: “Load your hips like a spring, then let it go.”
- This is a great indicator of lower-body power. We’ll revisit this at the end of the season.
6 — Targeted Learning 5 min
Today’s lesson: the three things we focus on in every practice.
- Community first. We compete with each other, not against each other in practice. Cheer for your teammates. Celebrate every PR, no matter how small.
- Form before speed. Speed built on bad mechanics has a ceiling. Form built right will keep improving for years. Trust the process — we’re building a toolkit.
- Safety is non-negotiable. If something hurts (not “burns” — hurts), we stop and address it. Pushing through pain causes injuries. Pushing through discomfort makes you stronger. Learn the difference.
- Ask athletes: “What event are you most interested in? What do you want to get better at this season?” Use their answers to guide future practices.
7 — Cool Down 5 min
Same cool-down sequence every practice. Teach it today.
- Easy walk — 1 lap around the practice area, shaking out the legs
- Quad stretch — 30 sec each leg. Standing, pull heel to glute. Cue: “Stand tall, don’t lean forward.”
- Hamstring stretch — 30 sec each leg. Step one foot forward, hinge at hips, keep back flat. Cue: “Hinge, don’t round.”
- Hip flexor stretch (lunge) — 30 sec each side. Low lunge, back knee down, drive hips forward. Cue: “Feel the stretch in the front of your back hip, not your knee.”
- Calf stretch — 30 sec each leg. Hands on wall, back leg straight, heel flat on the ground.
- Team huddle — Bring it in. Recap what went well. Preview Practice 2. End with a team chant or cheer.
📢 Notes for Parents
- What happened today: Athletes met the team, learned the warm-up and cool-down routines, and completed baseline measurements (40m sprint and standing long jump). These numbers are a starting point — we’ll track improvement all season.
- What to expect next practice: We’ll start diving into running form — posture, arm swing, and foot strike. Athletes should wear layers again as temps will still be cold.
- Soreness: Some muscle soreness over the next 1–2 days is normal, especially in the legs. Encourage light movement, hydration, and good sleep.
- Questions? Talk to the coach after practice or reach out via the team contact.