Development Plan
A 13-week programme built on England Athletics and Athletics 365 frameworks, designed to develop sprint speed and throwing technique in U14 athletes.
Our U14 Monday sessions this autumn follow a structured 13-week programme running from 15 September through to 15 December 2026. Sprint development draws on the England Athletics 14+ Sprint Speed Plan, progressing from starts and acceleration through to race-model reps. Throws follow the Athletics 365 Purple–Blue stage progressions across shot put, javelin and discus — rotating week by week so athletes develop competence in all three events. Every session is 60 minutes: 15 minutes warm-up, 20 minutes sprint block, 20 minutes throws block, 5 minutes cool-down.
Session Structure
15 min Warm-up
20 min Block 1 — Sprint Speed
20 min Block 2 — Throws Technical
5 min Cool-down
Coaching Team
Every session opens with the same 12 to 15 minute warm-up. It follows the club RAMP warm-up (Raise, Mobilise, Activate, Prime) using the drill sequence written by our Young Leader, who leads it with the coach cueing from the middle cone. The aim is to raise body temperature, mobilise hips, hamstrings and ankles, rehearse sprint mechanics and finish sharp, not tired.
Set-up: three cones in a straight line: start, middle, end, about 15 to 20 m apart. Athletes in two or three lines behind the start cone, go on the Young Leader’s call, walk back down the outside. Every drill is “to the middle cone, then change, to the end cone”. Walk back.
Who leads: YL = Young Leader calls, demos and leads the group. Coach + YL = Young Leader runs it, coach watches quality and cues. Coach = coach leads.
1. Raise (2 to 3 min)
| Who | Drill | How far | Cue |
|---|---|---|---|
| YL | Easy jog | One lap of the track, or out to the end cone and back twice. | “Tall, relaxed, light feet. Chat pace.” |
| YL | Toe walk, then heel walk | Toe walk to the middle cone, heel walk to the end cone. | “Stay tall, don’t wobble.” |
| YL | Low skips, arms relaxed | Low skips to the middle cone, then keep skipping with a proper arm swing to the end cone. | “Easy bounce, elbows bent, hands socket to pocket.” |
| YL | Low skips, arm circles | Forward arm circles to the middle cone, backward arm circles to the end cone. | “Stay tall, big arm circles.” |
| YL | Low skips, arm patterns | Arms across the body to the middle cone, then arms up and down to the end cone. | “Keep the skip small, let the arms do the work.” |
2. Mobilise (3 to 4 min)
| Who | Drill | How far | Cue |
|---|---|---|---|
| YL | Knee hugs, then sideways leg pull | Knee hug walk to the middle cone (step, hug, step, hug), then sideways leg pull walk to the end cone. | “Pull the knee to your chest, stand tall on the other leg.” |
| YL | Leg kicks with steps (“toy soldiers”) | Straight leg kick, two steps, kick, to the middle cone. Then “feed the chickens” (hamstring sweep with steps) to the end cone. | “Toes up, leg straight, don’t bend to reach it.” |
| YL | Side straddles with arms | Sideways facing one way to the middle cone, turn and face the other way to the end cone. | “Toes point forwards, arms open and close with the legs.” |
| YL | Carioca | Carioca to the middle cone, turn and lead with the other side to the end cone. | “Hips twist, shoulders stay facing the front.” |
| YL | Walking lunge with rotation | Walking lunge to the middle cone only. Turn the shoulders towards the front leg on each step. | “Long step, front knee over the toe, back knee just off the ground.” |
| Coach | Open gate / close gate, leg swings | On the spot at the middle cone. 6 each leg each way, then 8 leg swings forward and back, 8 side to side. | “Lift the knee first, move from the hip. Smooth, don’t force it.” |
3. Activate and drill (3 to 4 min)
| Who | Drill | How far | Cue |
|---|---|---|---|
| Coach + YL | A skip into B skip | A skip to the middle cone, B skip to the end cone. Twice. | “Step over the other knee, strike down under your hips. B: cycle the foot round and pull it back.” |
| Coach + YL | High knees | To the middle cone, then jog to the end cone. Twice. | “Toe up, knee forward, tall hips, arms working.” |
| Coach + YL | Straight leg bounds into sprint | Straight leg bounds to the middle cone, then break into a relaxed sprint to the end cone. Twice. | “Tall body, toes up, pull the foot down and back. Then just let it go.” |
4. Prime (2 to 3 min)
| Who | Drill | How far | Cue |
|---|---|---|---|
| Coach + YL | Accelerations | 3 runs, start cone to end cone. Build 60% then 80% then 90%. Walk back between each. Optional finisher: 10 fast feet on the spot, then go on the call. | “Smooth, not flat out. Push the ground away, relaxed face and hands.” |
How the Young Leader runs it
Stand at the start cone where everyone can see you. Name the drill, show it for three or four strides, say the cue once, then send them. Send the next line when the one in front reaches the middle cone. Count them back in before the next drill.
- Say it like this: “Next one is low skips with arms. Watch me. Easy bounce, arms socket to pocket. Change at the middle cone. Line one, go.”
- Keep it simple: name the drill, demo, cue, go. Four things, in that order, every time. Do not explain more than that; the coach will fix the detail.
- Quality: if a drill looks messy, do not stop the group. Say the cue again to the next line and let the coach step in.
- Cones: point at the cones, not the athletes. “Change at the middle cone. Walk back after the end cone.”
- The sheet: if you forget what comes next, look at the sheet. That is what it is for.
Coach: while the Young Leader leads
- Position: stand at the middle cone, side on to the line of travel. That is where the drill changes and where the mechanics show.
- Watch for: posture tall, toes up, foot lands under the hips, arms socket to pocket with relaxed hands. One cue per athlete per drill, quietly, as they pass.
- Step in for: open/close gate and leg swings, and the A/B skips if they need a fresh demo. Hand it straight back to the Young Leader for the send.
- Back them: the Young Leader owns the timing. Correct the Young Leader between drills, not in front of the group mid-drill.
- Adapt: cold or wet, add a second lap and a second round of low skips. Race day or a hard sprint block next, keep the drills at one trip and do all three accelerations. Short on time, drop the arm-pattern skips and the carioca and keep everything in phases 3 and 4.
Progression: weeks 1 to 2 the Young Leader runs phases 1 and 2 and the coach runs 3 and 4. Weeks 3 to 4 the Young Leader runs phases 1 to 3. From week 5 the Young Leader runs the whole warm-up with the coach at the middle cone giving individual cues only.
Keep the group moving. Quality over quantity. Athletes should finish warm and sharp, not tired.
Printable run sheet: PDF or Word
| Wk | Date | Theme | Sprint Focus | Throws |
|---|
Select a week to view the full session plan including coaching team roles.
Coaching Resources
MONDAY TRACK
