Youth Training
Age-appropriate training resources, curricula, and games — built to develop athletes who stay in the sport, not just athletes who win this season.
— YOUTH RESOURCES —
What works for a high schooler doesn’t work for a nine-year-old. Training that matches an athlete’s stage of development builds skill, confidence, and a body that holds up — and keeps kids coming back season after season.
— DEVELOPMENT STAGES —
Training By Age
A general framework for what to emphasize at each stage. Ages are guidelines, not hard cutoffs — athletes develop at different rates.
Train for Fun
Focus on getting kids active through play and movement. The goal is to build a love for physical activity and develop basic motor skills.
Train for Fundamentals
Continue emphasizing fun while introducing fundamental movement skills through games, drills, and activities.
Learn to Train
Begin teaching the basics of structured training. Introduce simple workouts, proper technique, and consistency in a fun, supportive environment.
Train to Train
Training structure and intensity start to slowly increase. Focus on developing speed, strength, endurance, and mobility while reinforcing proper technique and recovery habits.
Train to Win
Strength and conditioning, event-specific preparation, competition strategy, recovery, and long-term athletic development.
Strength & Conditioning Information for Parents
The full framework behind these stages, written for parents. National Strength and Conditioning Association.
— SAFE TRAINING LOADS —
Avoiding Overuse
Early sport specialization and year-round training raise injury risk and burnout in young athletes. These three limits come directly from the National Athletic Trainers’ Association.
Less than eight months per year
Adolescent and young athletes should not play a single sport more than eight months per year.
No more hours per week than age in years
A 12-year-old athlete should not participate in more than 12 hours per week of organized sport and activity.
Two days of rest per week
A minimum of two days off per week from organized training and competition — and no other organized team sports or training on those days.
— READY TO RUN —
Programs & Curriculum
Structured, multi-week programs you can run with a group — session plans, progressions, and everything mapped out.
Ready Set Run!
A 12-week curriculum that builds kids up to a 5K, meeting twice a week across 24 sessions. National Alliance for Youth Sports.
Kids of STEEL Curriculum
Full youth training guide covering running, movement, and healthy habits. P3R.
6-Week Kids Running Program
A shorter six-week progression, good for a season intro or a summer block. Move Your Feet Foundation.
6-Week Kids Running Program
A shorter six-week progression, good for a season intro or a summer block. Move Your Feet Foundation.
— KEEP IT FUN —
Games & Movement
Drills disguised as games, warm-up ideas, and movement work — the stuff that keeps young athletes engaged at practice.
Running Games for Kids
A collection of games that build running skills without feeling like a workout. Marathon Kids.
Running Game Cards
Printable game cards you can bring straight to practice. Sport Aberdeen.
Stretching Cards & Posters
Printable visuals for warm-ups and cool-downs — useful for younger groups who follow pictures better than instructions.
Free Kids Workout Videos
Follow-along workout videos for indoor days or at-home sessions. Group HIIT.
— GO DEEPER —
Coaching Guides
Longer-form manuals and skill breakdowns for coaches building a season plan.
Teaching Athletics
Track and field skills broken down event by event, with games, videos, and age recommendations. World Athletics.
Middle School Cross Country Training
A 16-page guide to building a middle school XC season, plus a companion article on coaching athletes at this age. Coach Jay Johnson.
Training Manual for Youth and High School Athletes
A full training framework with workout ideas across the youth-to-high-school range.
— TAKE ACTION —
APPLY FOR THE YOUTH CLUB GRANT
Ready to take your club to the next level? Apply for a USATF Foundation Youth Club Grant today.