01 Track & Field Warmup & Workouts (Examples)
Warmup (pick several from below)
- Jumping Jacks
- Pushups
- Standing Trunk Twist; Standing Windmill
- Standing Touch toes; Standing Cross-Legs Touch toes
- Quick feet
- Playful Skipping
- Achilles / Calf stretch (external link)
- Leg Swings
- Quad Stretch (external link)
- Walking Quad Stretch (external link)
- Hamstring Sweeps (external link)
- Alternating Knee Drops (external link)
- Rocking Adductor Stretch (external link)
- 5 Steps Forward, 5 Steps Back
- Every Third
- Skip (A Skip; B Skip) (external link)
- Crossover sideways (football drill) or Slide (basketball drill)
(external links) (external link) - Run backwards
- Lunges or Squats
- Butt kicks (external link) (external links)
- Hopping (one leg or two leg)
- Bounding (helps with stride length)
- Plyometrics
- High knees
- Hamstring stretch (external link)
- Ladder work (agility)
- Walking over a short hurdle (for hip flexibility)
Inter-School Track and Field Meet
On grass (40 meter x 100 meter grass area); no starting blocks, and no spikes.
3-Point Start for running is acceptable.
- 60 Meter Dash (external link)
- 60 Meter Hurdles (five hurdles) (external link)
- [ 200 ? ] Meter run (more than one-turn)
- [ 400 ? ] Meter run (more than two-turns)
- Standing Long Jump (external link)
- Standing Triple Jump (external link)
- “Standing” Shot Put (external link)
Good Running Techniques
Relax shoulders near neck area (not bunched up)
- Elbows and wrists swing near waist level (ie. Jessie Owens) (external link)
- Elbows and wrists swing at chest level (ie. Carl Lewis) (external link)
- Wrists swing from waist to shoulder, shoulder to waist, waist to shoulder
(ie. Houston McTear) (external link) - 3 Point Start (external link) (external link # 2) (external link # 3)
Workout
- Monday: Jumping Day (hurdles, long jump, triple jump)
- Tuesday: Sprint Forward and Sprint Back (with very short rest in between)
(sprinting on toes) - Wednesday: Throwing day (shot put)
- Thursday: Running (70% to 90%) up to 600 meters (walk equal distance in between)
- Friday: Jog Two Miles or Hill Workout or Stair Workout
Weight Room
- Good weight room habits
Other Good Habits
- Good eating habits, good sleeping habits, no tobacco, and no illegal drugs
Rule Books
Note: Pages listed below are page number listed on bottom of page (and not the PDF numbering).
Summary of USATF Specification as of 2024 (to change in 2026) (Excel) (PDF)
- USATF Competition Rules (external link)
- For Youth (up to age 18) Track and Field – Shot Put weights – see pages 167-168 in the 2024 USATF Competition Rules book
- For Youth (up to age 18) Track and Field- Hurdle Heights and Spacings – see page 170 in the 2024 USATF Competition Rules book
- For U20, College and Olympics Track and Field – Hurdle Heights and Spacings – see page 82 in the 2024 USATF Competition Rules book
- For Masters (age 25 plus) Track and Field – Hurdle Heights and Spacings – see page 189 in the 2024 USATF Competition Rules book
- For Masters (age 25 plus) Track and Field – Shot Put – see page 192 in the 2024 USATF Competition Rules book
- (CIF) California High School Rules (Blue Book) (National Federation of State High School Associations)