Middle School Season Kickoff Practice Plan (90 Minutes)

Track and Field·Middle School·Beginner·90 min·First Practice

By the Practice Plan App Coaching Team · Published June 2026

1.Day-One Goals (What “Good” Looks Like)
2.How This Practice Flows
3.What To Say Today (So Kids Know the Rules)
4.The 90-Minute Practice Plan
5.What You'll Need
6.How To Run The Sprint Mechanics + Acceleration Block
7.Common Breakdowns And Exact Fixes
8.Adjustments For Roster Size, Space, And Equipment
9.What To Do Next Practice
10.Frequently Asked Questions

Practice context: Track and Field · middle school · 90 minutes · Goal: teach day-one expectations and give every kid safe, high-rep introductions to sprint form, starts, relay exchanges, and long jump.

Day-One Goals (What “Good” Looks Like)#

This is a first-week kickoff, so the win is organization + reps. You’re teaching kids how practice runs (where to stand, how to rotate, how to listen fast), while sneaking in the key building blocks: posture, arm action, knee drive, pushing out of a start, and safe takeoff/landing basics for long jump.

Safety first: clear run lanes, no crossing the track, and only one group jumping at a time.
Fast teaching, lots of moving: explain in 20–30 seconds, demo once, then coach while they rep.
Simple standards: “Freeze your finish,” “walk back outside the lane,” “baton stays in the right hand unless I say otherwise.”

How This Practice Flows#

We start with a dynamic warm-up that doubles as your first classroom: spacing, listening, and body control. Then we build sprint mechanics from the ground up (wall drills → A-skips), immediately connect it to acceleration starts, and then split time between relay exchanges and an intro to long jump. The last big block is a rotation so nobody stands around and you can see who needs extra help.

Coach Roles (Even If It’s Just You)#

Coach at the start line: runs the acceleration reps and keeps the lane clear.
Coach at exchanges/jump pit: watches for safety and gives one correction per rep.
If you’re solo: set the rotation so you can stand where the biggest safety risk is (usually long jump board/pit), and make the other station more self-running (relay “walk-in” exchanges with cones).

What To Say Today (So Kids Know the Rules)#

Before you start moving, give them three non-negotiables: (1) when a rep ends, freeze so you can be coached, (2) walk back outside the run lane, and (3) if you don’t know where to go, find a cone line and get behind it. That one minute saves you ten later.

The 90-Minute Practice Plan#

9-period beginner middle school practice · 90 min

Customize This Plan →

0:00–0:06

Team Meet-Up And Safety Rules

▾

Setup: Bring them to a single cone line in the infield or on the track apron—no one on the lanes yet. Point out the run direction, where water is, and the "walk back outside the lane" rule.

60 seconds on expectations, then quick name check and assign groups of 4–6 for later rotations.

Watch for: Kids can repeat back the two safety rules: no crossing lanes during reps, and walk back outside the lane.
Cues: "When I whistle, you freeze." "Run lanes are for running only." "If you're lost, find your cone line."
Common issue: They drift onto the track while you talk. Fix: Physically move the whole group 10 yards farther from the lanes and put a cone 'do not cross' line.
For groups new to structure, keep groups random today—don't overthink event placement. To increase difficulty, have group leaders repeat the rules to their group before you start warm-up.

0:06–0:16

Dynamic Warm-Up And Movement Prep

▾

Setup: 2 lines behind a start cone; 15–20m lane marked with flat discs. Keep spacing at arm's length.

Jog down/back, then high knees, butt kicks, straight-leg march, side shuffles, and a short skip series; finish with 2 x 20m relaxed strides at 70%.

Watch for: Tall posture—head up, hips under, arms moving front-to-back (not across).
Cues: "Tall like a string." "Arms cheek to back pocket." "Land under you."
Common issue: Kids race the warm-up and collide or cut in front. Fix: Stop, reset to two lines, and make them go on your clap with a 2-step gap.
For younger or less coordinated athletes, shorten the lane to 10–15m. To increase difficulty, add a third stride at 80% with a clean, relaxed finish.

0:16–0:30

Sprint Mechanics: Wall Drills To A-Skips

▾

Setup: Use a fence/wall or partner 'hands as wall' if needed; then a 15m A-skip lane with discs. Split into two groups so nobody waits long.

Wall position (hands on wall, body at an angle), then 3 x 5 single-leg drives each side; immediately go to A-march down and back, then A-skip down and back. Trigger the next rep with "Go" every 5–7 seconds.

Watch for: Knee drives up with toe up, and foot strikes under the hips (not reaching).
Cues: "Toe up, knee up." "Punch down under you." "Fast arms, quiet shoulders."
Common issue: They bounce and kick the heel back on A-skips. Fix: Switch them to A-march, have them freeze at the top (knee up/toe up), then return to skipping.
For athletes still struggling, do only A-march and 10m lanes. To increase difficulty, add a 10m 'switch'—A-skip into a smooth 10m run maintaining the same posture.

0:30–0:42

Acceleration Starts: 2-Point And Falling Starts

▾

Setup: Two lanes, start line with cones; finish cone at 10–15m. Everyone walks back outside the lanes.

Teach 2-point stance (front foot under hip, back foot staggered), then 2 reps each. Add falling start (lean until you must step), then 4–6 reps each at 10–15m. Start them in waves so you're not waiting on the walk-back.

Watch for: First two steps push back behind them with a forward lean—no upright sprinting yet.
Cues: "Push, push, then go." "Nose down to the cone." "Big arms, small steps early."
Common issue: They take a huge first step and stumble. Fix: Put a flat disc 1 shoe-length in front of the start and tell them first step lands on/near it.
For younger or less experienced athletes, cut to 8–10m and fewer reps. To increase difficulty, add a clap start with reaction—still only 10–15m.

0:42–0:45

Water Break And Reset

▾

Quick water, then bring them back to the cone line. Use this as a 30-second correction window: pick one sprint cue you want all day (example: "push first, stand up later"). Remind them the next block has moving parts, so they must know their partner and their lane. If someone is missing a partner, you assign one—no wandering.

0:45–0:57

Relay Handoffs: Walk-In To Jog Exchanges

▾

Setup: Mark a 15–20m exchange lane with cones: start cone, go cone, exchange cone. Pair kids up; one baton per pair if possible.

Start with walk-in exchanges: receiver walks, shows target hand; passer walks and places baton. Then progress to jog: receiver starts jogging at the go cone on passer's "Go!" command. Rotate roles every 2 reps.

Watch for: Receiver's eyes stay forward and the hand is still (a clear target), baton goes in firmly without slapping.
Cues: "Eyes forward." "Show me the pocket." "Say 'Go!' then chase."
Common issue: Receiver turns around and slows down. Fix: Make them do one rep with no baton—receiver runs straight through, passer follows and tags their hand; then add the baton back.
For athletes still learning, keep it all walking until targets are consistent. To increase difficulty, add a 10m run-out after the exchange so they learn to keep running.

0:57–1:09

Long Jump Intro: Approach Rhythm And Safe Landing

▾

Setup: Use the pit if available; if not, use grass with a taped takeoff zone. One line only at the runway; everyone else stands to the side behind cones.

Teach a 3-step approach: step-step-step-jump off one foot into the sand (or onto grass), land on two feet, then step forward out of the pit. Give each athlete 4–6 jumps with quick feedback.

Watch for: One-foot takeoff with a tall chest and knees driving forward; landing is controlled (no falling backward).
Cues: "Run-run-JUMP." "One foot off, two feet land." "Knees to the chest on landing."
Common issue: Two-foot takeoff or jumping straight up. Fix: Have them call out their takeoff foot before starting, then do a slow walk-through to the zone and repeat at jog speed.
For athletes who struggle, start from a standing takeoff at the zone. To increase difficulty, move to a 5-step approach only if they are consistently one-foot taking off.

1:09–1:25

Event Rotations: Mini Stations For Reps

▾

Setup: 3 stations if possible: (1) 10m starts, (2) relay exchanges, (3) long jump pop-ups. Groups of 4–6 rotate every ~5 minutes on your whistle; set a clear 'home cone' for each group.

Station rules are simple: 1 coach cue, then go. At starts: 3 reps each. At relay: 4 exchanges each. At long jump: 3 jumps each.

Watch for: Lines stay under 6; if a line grows, split into two mini-lanes immediately.
Cues: "Freeze your finish." "Next up, be ready." "Walk back outside."
Common breakdown: Kids forget where to rotate and drift to friends. Fix: Blow whistle, everyone freezes, and you physically walk each group to the next station once—after that, group leaders move them.
For smaller groups, run only 2 stations (starts + relay) and keep long jump as a coached demo. To increase difficulty, add a station goal (example: 5 perfect exchanges in a row) and restart the count on a miss.

1:25–1:30

Cooldown Walk And Team Recap

▾

Setup: Easy walk in a group for 1 lap (or 2–3 minutes), then circle up at the cone line.

Ask two kids to demonstrate the best A-skip posture and the correct relay target hand. Give them the 'next practice' preview: we'll repeat today's warm-up and starts, and we'll add a little more speed into exchanges.

Watch for: Kids can say the day's top cues back to you (push first, eyes forward on handoff, one-foot takeoff).
Cues: "Tell me the safety rule." "Show me the pocket hand." "Push first—stand up later."
Common issue: They bolt for bags before dismissal. Fix: Nobody leaves the circle until you dismiss; if they step out early, they step back in and you restart the last instruction.
For a quicker wrap-up, do a shorter recap—one question, then dismiss. To increase difficulty, have each group leader name one thing their group did well and one thing to fix next time.

Time	Period	Coaching Notes
0:00–0:06	Team Meet-Up And Safety Rules	Setup: Bring them to a single cone line in the infield or on the track apron—no one on the lanes yet. Point out the run direction, where water is, and the "walk back outside the lane" rule. 60 seconds on expectations, then quick name check and assign groups of 4–6 for later rotations. Watch for: Kids can repeat back the two safety rules: no crossing lanes during reps, and walk back outside the lane. Cues: "When I whistle, you freeze." "Run lanes are for running only." "If you're lost, find your cone line." Common issue: They drift onto the track while you talk. Fix: Physically move the whole group 10 yards farther from the lanes and put a cone 'do not cross' line. For groups new to structure, keep groups random today—don't overthink event placement. To increase difficulty, have group leaders repeat the rules to their group before you start warm-up.
0:06–0:16	Dynamic Warm-Up And Movement Prep	Setup: 2 lines behind a start cone; 15–20m lane marked with flat discs. Keep spacing at arm's length. Jog down/back, then high knees, butt kicks, straight-leg march, side shuffles, and a short skip series; finish with 2 x 20m relaxed strides at 70%. Watch for: Tall posture—head up, hips under, arms moving front-to-back (not across). Cues: "Tall like a string." "Arms cheek to back pocket." "Land under you." Common issue: Kids race the warm-up and collide or cut in front. Fix: Stop, reset to two lines, and make them go on your clap with a 2-step gap. For younger or less coordinated athletes, shorten the lane to 10–15m. To increase difficulty, add a third stride at 80% with a clean, relaxed finish.
0:16–0:30	Sprint Mechanics: Wall Drills To A-Skips	Setup: Use a fence/wall or partner 'hands as wall' if needed; then a 15m A-skip lane with discs. Split into two groups so nobody waits long. Wall position (hands on wall, body at an angle), then 3 x 5 single-leg drives each side; immediately go to A-march down and back, then A-skip down and back. Trigger the next rep with "Go" every 5–7 seconds. Watch for: Knee drives up with toe up, and foot strikes under the hips (not reaching). Cues: "Toe up, knee up." "Punch down under you." "Fast arms, quiet shoulders." Common issue: They bounce and kick the heel back on A-skips. Fix: Switch them to A-march, have them freeze at the top (knee up/toe up), then return to skipping. For athletes still struggling, do only A-march and 10m lanes. To increase difficulty, add a 10m 'switch'—A-skip into a smooth 10m run maintaining the same posture.
0:30–0:42	Acceleration Starts: 2-Point And Falling Starts	Setup: Two lanes, start line with cones; finish cone at 10–15m. Everyone walks back outside the lanes. Teach 2-point stance (front foot under hip, back foot staggered), then 2 reps each. Add falling start (lean until you must step), then 4–6 reps each at 10–15m. Start them in waves so you're not waiting on the walk-back. Watch for: First two steps push back behind them with a forward lean—no upright sprinting yet. Cues: "Push, push, then go." "Nose down to the cone." "Big arms, small steps early." Common issue: They take a huge first step and stumble. Fix: Put a flat disc 1 shoe-length in front of the start and tell them first step lands on/near it. For younger or less experienced athletes, cut to 8–10m and fewer reps. To increase difficulty, add a clap start with reaction—still only 10–15m.
0:42–0:45	Water Break And Reset	Quick water, then bring them back to the cone line. Use this as a 30-second correction window: pick one sprint cue you want all day (example: "push first, stand up later"). Remind them the next block has moving parts, so they must know their partner and their lane. If someone is missing a partner, you assign one—no wandering.
0:45–0:57	Relay Handoffs: Walk-In To Jog Exchanges	Setup: Mark a 15–20m exchange lane with cones: start cone, go cone, exchange cone. Pair kids up; one baton per pair if possible. Start with walk-in exchanges: receiver walks, shows target hand; passer walks and places baton. Then progress to jog: receiver starts jogging at the go cone on passer's "Go!" command. Rotate roles every 2 reps. Watch for: Receiver's eyes stay forward and the hand is still (a clear target), baton goes in firmly without slapping. Cues: "Eyes forward." "Show me the pocket." "Say 'Go!' then chase." Common issue: Receiver turns around and slows down. Fix: Make them do one rep with no baton—receiver runs straight through, passer follows and tags their hand; then add the baton back. For athletes still learning, keep it all walking until targets are consistent. To increase difficulty, add a 10m run-out after the exchange so they learn to keep running.
0:57–1:09	Long Jump Intro: Approach Rhythm And Safe Landing	Setup: Use the pit if available; if not, use grass with a taped takeoff zone. One line only at the runway; everyone else stands to the side behind cones. Teach a 3-step approach: step-step-step-jump off one foot into the sand (or onto grass), land on two feet, then step forward out of the pit. Give each athlete 4–6 jumps with quick feedback. Watch for: One-foot takeoff with a tall chest and knees driving forward; landing is controlled (no falling backward). Cues: "Run-run-JUMP." "One foot off, two feet land." "Knees to the chest on landing." Common issue: Two-foot takeoff or jumping straight up. Fix: Have them call out their takeoff foot before starting, then do a slow walk-through to the zone and repeat at jog speed. For athletes who struggle, start from a standing takeoff at the zone. To increase difficulty, move to a 5-step approach only if they are consistently one-foot taking off.
1:09–1:25	Event Rotations: Mini Stations For Reps	Setup: 3 stations if possible: (1) 10m starts, (2) relay exchanges, (3) long jump pop-ups. Groups of 4–6 rotate every ~5 minutes on your whistle; set a clear 'home cone' for each group. Station rules are simple: 1 coach cue, then go. At starts: 3 reps each. At relay: 4 exchanges each. At long jump: 3 jumps each. Watch for: Lines stay under 6; if a line grows, split into two mini-lanes immediately. Cues: "Freeze your finish." "Next up, be ready." "Walk back outside." Common breakdown: Kids forget where to rotate and drift to friends. Fix: Blow whistle, everyone freezes, and you physically walk each group to the next station once—after that, group leaders move them. For smaller groups, run only 2 stations (starts + relay) and keep long jump as a coached demo. To increase difficulty, add a station goal (example: 5 perfect exchanges in a row) and restart the count on a miss.
1:25–1:30	Cooldown Walk And Team Recap	Setup: Easy walk in a group for 1 lap (or 2–3 minutes), then circle up at the cone line. Ask two kids to demonstrate the best A-skip posture and the correct relay target hand. Give them the 'next practice' preview: we'll repeat today's warm-up and starts, and we'll add a little more speed into exchanges. Watch for: Kids can say the day's top cues back to you (push first, eyes forward on handoff, one-foot takeoff). Cues: "Tell me the safety rule." "Show me the pocket hand." "Push first—stand up later." Common issue: They bolt for bags before dismissal. Fix: Nobody leaves the circle until you dismiss; if they step out early, they step back in and you restart the last instruction. For a quicker wrap-up, do a shorter recap—one question, then dismiss. To increase difficulty, have each group leader name one thing their group did well and one thing to fix next time.

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What You'll Need#

Flat agility discs (20–30) to mark lanes and zones
Tall cones (6–10) for station boundaries
Relay batons (6–12) or taped PVC substitutes
Measuring tape (25–50m) for exchange spacing and approach marks
Stopwatch/phone timer
Chalk or athletic tape for takeoff zone marks
Rake and shovel (if using a sand pit)
Coach's whistle

How To Run The Sprint Mechanics + Acceleration Block#

This is the most important teaching window of the day because it sets their sprint “default.” Keep the lines short and the reps quick. I like two lanes: one lane doing wall drill reps while the other lane does A-skips down a 15–20m lane, then they swap. When you move to acceleration, keep it to 10–15m so they can stay powerful without popping up and flailing.

Rep rhythm: demo once → 3 reps each → quick water sip if needed → 3 more reps.
Coach position: stand 5–8m in front so you see shin angle and torso lean on the first steps.
One cue per rep: pick the biggest fix and say it as they reset (don’t lecture while they run).

Common Breakdowns And Exact Fixes#

Breakdown: kids “reach” with the foot and land in front of their body on A-skips.
Why it happens: they think bigger steps = faster.
Fix: put a cone 10m away and tell them, “Same height, faster rhythm.” If they still reach, have them do 2 reps of marching A’s first, then go back to skipping.
Breakdown: on starts, they stand straight up by step 2.
Why it happens: they’re trying to look fast instead of push.
Fix: put a cone at 5m and say, “Nose down to the cone.” If they pop up, restart them and physically point their chest toward the cone before they go.
Breakdown: relay exchanges turn into a stop-and-hand-it-over.
Why it happens: fear of missing the hand and not knowing where to look.
Fix: start with a walk-in exchange: receiver walks, then jogs, then runs. Require the receiver to keep eyes forward and show a “pocket” hand (thumb down, palm back). If they keep turning, make them run past the cone without a baton once, then try again.
Breakdown: long jump kids jump straight up or take off from two feet.
Why it happens: they don’t trust speed into the pit yet.
Fix: use a 3-step approach to a takeoff zone (tape/flat cone box). Cue: “Run-run-JUMP (one foot).” If they two-foot, make them do 3 penultimate steps as a walk-through and call out which foot is the takeoff foot before the rep.

Adjustments For Roster Size, Space, And Equipment#

8–10 athletes: keep everyone together longer. Do relay exchanges in pairs while you run a start line—one pair goes, next pair sets. Long jump becomes a quick “3-step pop-up” line with lots of reps.
12–14 athletes: ideal for 2–3 stations. Two sprint lanes + one relay lane works well; then rotate into long jump.
16–20+ athletes: you must station-rotate. Put a captain/experienced kid at each cone line to keep the order moving. If lines get longer than 6, split the station into two identical mini-stations (even if it’s shorter distance).
Limited batons: use taped PVC/relay tubes, a rolled-up towel with tape, or even a short cone as the “baton.” The skill is hand position + timing, not the brand of baton.
Chaos control move: if kids start wandering, blow the whistle once and say, “Freeze—point to your cone line.” Anyone not pointing correctly walks to you, you place them, and the group restarts. It’s a quick reset that stops the drift.

What To Do Next Practice#

Next time, keep the same warm-up and sprint mechanics (they need repetition), then add one new layer: 20m build-ups for smooth speed and a slightly longer relay exchange zone. Long jump can progress from 3-step to 5-step approaches. The first thing that will break down is still posture on starts and kids turning to look for the baton—plan to re-teach those two points in under two minutes and get right back to reps.

Frequently Asked Questions#

What if I only have one coach and 18+ kids?▾

Make the long jump station the “coach station” for safety and quality. Set the relay station as a self-running walk-in exchange with cones (start cone, go cone, exchange cone). Sprint starts can run in two lanes with a clear walk-back route outside the lanes.

How many acceleration reps should each kid get today?▾

Aim for 6–10 quality 10–15m starts per athlete. If you see form falling apart, cut the distance and keep the rep count high rather than letting them grind sloppy 30s.

I don’t have a long jump pit available yet. What can I do?▾

Do a takeoff-zone intro on grass or track: 3-step approach into a controlled “pop-up” jump and land on two feet on the ground (no diving). You’re teaching run-up rhythm and one-foot takeoff, not max distance.

Some kids can’t A-skip without tripping. Do I sit them out?▾

No. Put them on marching A’s for 2–3 reps, then have them do a slower skip in a shorter lane. They still rotate and still get coached—just at a speed they can control.

How do I keep relay lines from turning into standing around?▾

Run pairs in two parallel mini-lanes if you can. If not, require the next pair to be set (receiver at the go cone, passer holding baton) before the current pair finishes—no rep starts until the next pair is ready.