K-2 Track & Field Program
Ages 5-8 — Fun-First Movement Development
A 60-minute session designed to build fundamental movement skills through play-based activities. Focus areas: running form, jumping, throwing, agility, and teamwork.
Session Flow
1-hour structured plan
0:00 — 0:10
Warm-Up & Movement Prep
Animal walks, dynamic stretches, fun jog
0:10 — 0:22
Running & Speed Games
Sprint relays, traffic light game, shuttle runs
0:22 — 0:34
Jumping Station
Broad jumps, hoop hopscotch, high-five jumps
0:34 — 0:46
Throwing & Agility
Bean bag toss, foam javelin, cone weaving
0:46 — 0:55
Team Relay / Fun Race
Obstacle relay, partner carry, team challenge
0:55 — 1:00
Cool-Down & Stretch
Slow walk, yoga poses, team cheer
Key Principles
K-2 coaching philosophy
- Fun over competition — every kid should feel like a winner
- Short bursts — change activities every 5-8 minutes
- Use imagination — "run like a cheetah" beats "sprint faster"
- Positive reinforcement — high-fives, stickers, praise
- Safety first — soft surfaces, no hard objects, hydration breaks
- Inclusion — modify activities so every child can participate
Warm-Up Routine
10 minutes — Get bodies moving & minds focused
1
Fun Jog — "Follow the Leader"
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How to Run It
- Coach leads a slow jog around the field/track
- Kids form a single-file line and follow
- Change directions, zig-zag, make big circles
- Call out: "Freeze!" — kids must stop instantly
- Call out: "Go!" — resume jogging
Why This Works
Gets heart rates up gradually while building listening skills and spatial awareness.
2
Animal Walks
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How to Run It
- Bear Crawl — hands & feet, hips high, walk forward 15 yards
- Frog Jumps — deep squat, jump forward with hands touching ground
- Crab Walk — belly up, hands & feet, walk backwards
- Inchworm — bend down, walk hands out to plank, walk feet to hands
- Kangaroo Hops — two-foot jumps forward, arms tucked
Setup
Set two cones 15 yards apart. Kids go one direction as one animal, come back as another.
Why This Works
Activates major muscle groups (shoulders, core, legs), builds coordination, and kids love pretending to be animals.
3
Dynamic Stretch Circle
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How to Run It
- Arm Circles — 10 forward, 10 backward (small to big)
- Leg Swings — hold partner's shoulder, swing leg front to back × 10
- Toy Soldiers — straight-leg kicks while walking, touch opposite hand to toe
- Butterfly Wings — seated, soles together, flap knees up and down
- Windmills — feet wide, reach down and touch opposite toe, alternate
Coach Tip
Form a big circle. Coach demonstrates in the center. Use fun names: "Flap like a butterfly!" "March like a soldier!"
4
Sprint ABCs (Running Form Drills)
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How to Run It
- High Knees — "Drive your knees up to your belly button!" — 15 yards
- Butt Kicks — "Kick your own butt!" — 15 yards
- Skipping — big, exaggerated skips with arm pumps — 15 yards
- Side Shuffles — athletic position, shuffle laterally — 15 yards each side
Why This Works
Teaches proper running mechanics in a fun way. These drills develop hip flexion, knee drive, and arm coordination — the building blocks of sprinting.
Main Activities
45 minutes — Core training through play
Block 1: Running & Speed Games
12 minutes (0:10 — 0:22)
1
Traffic Light Sprints
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How to Play
- Kids line up at one end of a 30-yard stretch
- Green Light = Sprint as fast as you can!
- Yellow Light = Jog slowly
- Red Light = FREEZE! (anyone who moves goes back 5 steps)
- First to reach the coach wins. Reset and play again.
Equipment
3 cones (green, yellow, red) that coach holds up — or just use voice commands
Skills Developed
Acceleration, deceleration, reaction time, body control
2
Superhero Shuttle Relay
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How to Play
- Split into teams of 3-4 kids
- Set cones 20 yards apart
- Each runner picks a superhero name and runs "in character"
- Sprint to the far cone, touch it, sprint back
- Tag next teammate's hand — they go!
- First team to finish all runners wins
Equipment
4-6 cones to mark lanes
Skills Developed
Sprint speed, turning technique, teamwork, sportsmanship
3
Cheetah vs. Turtle Race
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How to Play
- Pair kids up — one is the Cheetah, one is the Turtle
- Turtle gets a 10-yard head start
- On "GO!" — Turtle jogs, Cheetah sprints to catch them
- If Cheetah tags Turtle before the finish line (30 yards) — Cheetah wins!
- Switch roles and play again
Skills Developed
Speed, pacing, acceleration, chase instinct (kids love chasing!)
Block 2: Jumping Station
12 minutes (0:22 — 0:34)
4
Hula Hoop Hopscotch
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How to Play
- Lay 8-10 hula hoops in a hopscotch pattern on the ground
- Single hoop = one-foot landing (left or right)
- Side-by-side hoops = two-foot landing (one foot in each)
- Kids hop through the pattern, land cleanly in each hoop
- Variation: call out "FAST!" or "SLOW!" mid-sequence
Equipment
8-10 hula hoops (or chalk circles)
Skills Developed
Single-leg balance, two-foot takeoff/landing, rhythm, coordination
5
Broad Jump Challenge
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How to Play
- Mark a starting line with a cone
- Teach the technique: "Bend knees, swing arms back, EXPLODE forward!"
- Each kid gets 3 attempts — mark their best with a bean bag
- "Can you jump past your OWN mark?" (self-competition, not versus others)
- Celebrate personal bests loudly!
Equipment
Cones for starting line, bean bags as markers, tape measure (optional)
Skills Developed
Explosive power, arm coordination, two-foot takeoff, landing mechanics
6
Jump the River
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How to Play
- Lay two jump ropes parallel on the ground — this is "the river"
- Start with the ropes close together (easy jump)
- After each successful round, widen the river by 6 inches
- If you land IN the river, you're "wet" — do 3 jumping jacks to dry off, then try again
- Keep widening until it's a real challenge!
Equipment
2 jump ropes (or long ropes/tape to mark the "river")
Skills Developed
Progressive overload concept, confidence building, broad jump technique
Block 3: Throwing & Agility
12 minutes (0:34 — 0:46)
7
Bean Bag Target Toss
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How to Play
- Place hula hoops at 5, 10, and 15 feet as target zones
- Teach: "Step with opposite foot, arm back, throw OVER your shoulder!"
- Each kid gets 3 bean bags per round
- Closest hoop = 1 point, middle = 2 points, far = 3 points
- Kids keep their own score — celebrate every landing!
Equipment
Bean bags (3 per child), 3 hula hoops as targets
Skills Developed
Overhand throw mechanics, opposite-foot stepping, aim, shoulder rotation
8
Pool Noodle Javelin
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How to Play
- Each kid gets a pool noodle (or foam rocket)
- Teach the javelin stance: side-on, arm back, step and throw
- Mark a throwing line — no crossing!
- 3 throws each — mark the best with a cone
- "Can you throw it past the blue cone? Past the red cone?"
Equipment
Pool noodles or foam rockets (1 per child), cones for distance markers
Safety
ALL kids throw in the same direction. Nobody retrieves until coach says "GO GET THEM!" Foam only — never real javelins for this age.
Skills Developed
Throwing power, overhand mechanics, body rotation, release angle
9
Cone Weave Agility Run
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How to Play
- Set up 6-8 cones in a zig-zag pattern, 3 feet apart
- Kids weave in and out as fast as they can
- Round 1: Walk through to learn the pattern
- Round 2: Jog through
- Round 3: FULL SPEED! Time each kid (or just cheer them on)
- Variation: weave forward, then do it backwards!
Equipment
6-8 cones
Skills Developed
Lateral agility, change of direction, body control, deceleration
Block 4: Team Relay / Big Finish
9 minutes (0:46 — 0:55)
10
Obstacle Course Relay
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Course Layout
- Station 1: Sprint 15 yards to first cone
- Station 2: Weave through 4 cones
- Station 3: Jump over 3 pool noodles laid on ground
- Station 4: Hop through 4 hula hoops
- Station 5: Toss a bean bag into a bucket (must land it!)
- Station 6: Sprint back to tag next teammate
How to Run It
- Split into 2-3 teams (even numbers)
- Walk the course together first so everyone knows the route
- Race 1: Normal relay
- Race 2: Switch up teams for fairness
- Race 3: "Everyone vs. the Clock" — whole group does it together, beat the time!
Equipment
8 cones, 3 pool noodles, 4 hula hoops, bean bags, 1 bucket
Why This Is the Big Finish
Combines every skill from the session (sprinting, agility, jumping, throwing) into one exciting relay. Kids end on a high note!
Cool-Down Routine
5 minutes — Bring heart rate down & stretch
1
Victory Lap Walk
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How to Run It
- Slow walk around the field as a group
- Deep breaths: "Breathe in through your nose... out through your mouth"
- Ask kids: "What was your favorite activity today?"
- Encourage water break during the walk
2
Yoga Animal Poses
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Poses (hold each 15-20 seconds)
- Downward Dog — hands & feet, hips high, stretch calves & hamstrings
- Cobra — lay on belly, push chest up, stretch abs
- Flamingo — stand on one leg, hold other foot behind (quad stretch)
- Turtle — sit with legs wide, reach forward slowly
- Star — stand tall, spread arms & legs wide, take 3 deep breaths
3
Team Cheer & Dismiss
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How to Run It
- Everyone puts hands in the middle
- Coach: "What are we?" Kids: "TRACK STARS!"
- 1... 2... 3... TRACK STARS! (hands go up)
- Give high-fives or fist bumps as kids leave
- Quick shoutout to standout effort (not just the fastest kid!)
Equipment Checklist
What you need for a K-2 session
Required Equipment
Cones
15-20 assorted colors
Required
Bean Bags
3 per child minimum
Required
Hula Hoops
10-12 hoops
Required
Jump Ropes
2-3 long ropes
Required
Whistle
For start/stop signals
Required
Recommended Equipment
Pool Noodles
Foam javelins + hurdles
Recommended
Bucket / Bin
For target toss games
Recommended
Stopwatch
Phone timer works too
Recommended
Bluetooth Speaker
Upbeat music = energy!
Recommended
Water Cooler
Hydration station
Recommended
Stickers / Rewards
Motivation boosters
Recommended
Budget Tip
You can run 80% of this program with just cones and bean bags (under $25 total). Pool noodles are $1 each at dollar stores. Chalk can replace hula hoops on pavement. Don't let equipment be a barrier!
Session Phases
Timer will highlight the current phase
Warm-Up
0:00 — 10:00
Running & Speed Games
10:00 — 22:00
Jumping Station
22:00 — 34:00
Throwing & Agility
34:00 — 46:00
Team Relay / Big Finish
46:00 — 55:00
Cool-Down & Stretch
55:00 — 60:00
Coach Tips for K-2
How to keep little athletes engaged
Use Imagination, Not Instructions
Instead of "run faster," say "run like a cheetah!" Instead of "jump higher," say "jump over the lava!" Kids at this age respond to stories and characters, not coaching cues.
Keep Activities Under 5 Minutes
K-2 attention spans are 5-8 minutes max. Better to run 10 short activities than 4 long ones. If energy dips, switch immediately — don't force it.
Celebrate Effort, Not Results
"I saw you trying SO hard on that jump!" matters more than "you jumped the farthest." Every child should feel successful. Avoid ranking, timing, or comparing kids to each other.
Manage the Group
Use a "freeze" signal (whistle, clap pattern, or call-and-response). Practice it at the start: "When I say TRACK, you say STARS!" Pair shy kids with outgoing ones. Keep lines short — more lanes = less waiting.
Safety & Hydration
Water break every 15 minutes (or more in heat). Check the field for holes, glass, or debris before practice. Have kids wear sneakers — no sandals or bare feet. Know where the first aid kit is.
Have a Plan B
Rain? Do an indoor session with bodyweight exercises and stretching. Not enough kids? Adjust relay teams or switch to individual challenges. Activity flopping? Skip it — move to the next one immediately.
Parent Communication
Send a weekly text/email: what we worked on, what to practice at home (e.g., "practice skipping in the backyard!"), and what to bring next week. Parents who feel informed stay engaged.
Music = Instant Energy
A bluetooth speaker with upbeat, kid-friendly music transforms practice energy. Use it during warm-ups and relays. Turn it off for instruction time so kids can focus.