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STRENGTH TRAINING FOR KIDS

Strength training for kids is not about lifting heavy weights — it’s about teaching proper movement patterns, building body control, and developing a foundation of strength, balance, and coordination that supports all sports and daily activities.
 

Let’s break it down 👇

🧩 What Strength Training for Kids Involves

1. Bodyweight Exercises (the foundation)
Kids first learn to control their own body — safely and with good form. Examples:
 
  • Squats
  • Push-ups (and knee push-ups)
  • Planks
  • Lunges
  • Glute bridges
  • Bear crawls / crab walks
  • Mountain climbers
  • Supermans (for back strength)
 

🧠 Focus: Technique, balance, posture, and stability.

2. Resistance & Equipment (age-appropriate)

Once movement is solid, light tools can be added:
 
  • Resistance bands
  • Medicine balls
  • Light dumbbells (1–3 kg or scaled by ability)
  • Kettlebells (very light, for form)
  • Sandbags or slam balls
  • Gymnastics rings or TRX
 

🏋‍♀ Goal: Learn to push, pull, lift, and carry — with control and confidence.

3. Functional Movements

Exercises that mimic real-life actions to build total-body strength:
 
  • Carrying objects (Farmer’s carry)
  • Pushing / pulling sleds
  • Jumping and landing mechanics
  • Climbing, hanging, and swinging
  • Crawling patterns

🧠 These build coordination, core strength, and muscle endurance.

4. Core Stability Training

Core strength keeps the body safe and improves posture and performance. Examples:
 
  • Dead bugs
  • Bird dogs
  • Side planks
  • Stability ball rollouts
  • Balance board exercises

5. Games & Challenges

For kids, fun = consistency. Examples:
 
  • “Animal circuits” (frog jumps, bear crawls, crab walks)
  • Partner relay races with medicine balls
  • Obstacle course strength stations
  • “Minute-to-win-it” fitness games

🧠 Key Principles for Kids’ Strength Training

✅ Form first, always — never sacrifice technique for reps or weight.
✅ Supervision — guided by a coach or trainer who ensures safety.
✅ No max lifts — focus on endurance, coordination, and body awareness.
✅ Progress gradually — from simple to complex movements.
✅ Keep it fun — integrate games, teamwork, and challenges.

💪 Benefits

  • Stronger muscles, bones, and joints
  • Improved posture and coordination
  • Better athletic performance
  • Boosted confidence and focus
  • Reduced injury risk in sports

🧠 In Short:

Kids’ strength training = learning to move well, not just lift weights.
It’s about building lifelong fitness habits, confidence, and a strong, healthy body.

Running Drills for Kids

Purpose:

Running drills help children improve their running form, coordination, balance, and speed — all while keeping it fun and dynamic.

💡 Common Running Drills:

  1. High Knees – lift knees up quickly to build leg drive and rhythm.
  2. Butt Kicks – kick heels up to the glutes to improve hamstring activation.
  3. A-Skips – skipping while driving knees and arms rhythmically (teaches proper running posture).
  4. B-Skips – extension of A-skip with a forward leg flick to encourage stride length.
  5. Carioca (Grapevine) – side-stepping cross-over drill for hip mobility and coordination.
  6. Fast Feet / Quick Steps – short, rapid steps in place or over a short distance for agility.
  7. Acceleration Sprints – short bursts (10–20m) from standing starts to build speed and confidence.

Benefits:

  • Better running technique
  • Improved rhythm and body control
  • Builds leg strength and coordination
  • Teaches correct posture and arm swing

⚡ Plyometric Training for Kids

Purpose:

Plyometrics = “jump training.” It helps develop power, explosiveness, and body awareness in a safe, playful way.

💡 Common Plyometric Exercises:

  1. Jump Squats – jump up from a squat position, land softly.
  2. Box Jumps – jumping onto low boxes or steps (progressively higher as skills improve).
  3. Broad Jumps – jump forward for distance, focusing on control and landing.
  4. Hops – single-leg or double-leg hops over lines or small hurdles.
  5. Lateral Jumps – side-to-side jumps to build stability and agility.
  6. Bounding – exaggerated running strides for leg power and coordination.
  7. Jump Rope – great for timing, rhythm, and foot speed.

Benefits:

  • Builds explosive strength in legs
  • Improves balance, coordination, and reaction time
  • Reinforces safe landing mechanics (bend knees, soft landings)
  • Prepares kids for sports and agility challenges
  •  

🧒 How It’s Taught Safely:

  • Always start with bodyweight only
  • Focus on technique before speed or height
  • Include ample rest and play between drills
  • Keep surfaces soft and safe (grass, mats, or gym flooring)

🧠 In Summary:

Running Drills = Skill & Speed Training
Plyometrics = Power & Coordination Training

Together, they make kids faster, stronger, and more confident movers — perfect for all sports, Ninja training, or HYROX Youngster preparation.

Ninja Kids Training

is a fun, skill-based fitness program inspired by obstacle courses, parkour, and Ninja Warrior-style challenges — designed specifically for children.

It focuses on developing strength, agility, coordination, balance, and confidence through playful but structured physical training.

Here’s what it typically involves 👇

🧩 Core Components of Ninja Kids Training

1. Obstacle Skills

Kids learn to move over, under, and through obstacles safely and efficiently — just like little ninjas. Common obstacles include:
  • Monkey bars
  • Balance beams
  • Ropes or rings
  • Cargo nets
  • Climbing walls
  • Swinging grips or platforms
  • Vault boxes and tunnels

2. Fundamental Movement Training

Develops body control and athletic foundations:
  • Jumping and landing safely
  • Running and sprinting drills
  • Crawling, rolling, and hanging
  • Climbing and swinging
  • Core stability and balance exercises

3. Strength & Conditioning (Kid-Friendly)

Builds strength using bodyweight or light resistance, always with correct technique:
  • Push-ups, pull-ups, planks
  • Squats, lunges, burpees
  • Medicine ball throws
  • Animal walks (bear crawl, crab walk, etc.)

4. Agility & Coordination Drills

Improves quickness, footwork, and reaction time:
  • Ladder drills
  • Cone courses
  • Reaction games
  • Balance challenges

5. Fun Competitions & Challenges

Sessions often end with mini races or obstacle runs where kids test their skills in a fun, encouraging setting — either solo or in teams.

6. Mindset & Character Development

Ninja training also teaches important life values:
  • Confidence and courage
  • Patience and persistence
  • Teamwork and sportsmanship
  • Overcoming fear and frustration

Ninja Kids Training

is a fun, skill-based fitness program inspired by obstacle courses, parkour, and Ninja Warrior-style challenges — designed specifically for children.

It focuses on developing strength, agility, coordination, balance, and confidence through playful but structured physical training.

Here’s what it typically involves 👇

🧩 Core Components of Ninja Kids Training

1. Obstacle Skills

Kids learn to move over, under, and through obstacles safely and efficiently — just like little ninjas. Common obstacles include:

  • Monkey bars
  • Balance beams
  • Ropes or rings
  • Cargo nets
  • Climbing walls
  • Swinging grips or platforms
  • Vault boxes and tunnels

2. Fundamental Movement Training

Develops body control and athletic foundations:

  • Jumping and landing safely
  • Running and sprinting drills
  • Crawling, rolling, and hanging
  • Climbing and swinging
  • Core stability and balance exercises

3. Strength & Conditioning (Kid-Friendly)

Builds strength using bodyweight or light resistance, always with correct technique:

  • Push-ups, pull-ups, planks
  • Squats, lunges, burpees
  • Medicine ball throws
  • Animal walks (bear crawl, crab walk, etc.)

4. Agility & Coordination Drills

Improves quickness, footwork, and reaction time:

  • Ladder drills
  • Cone courses
  • Reaction games
  • Balance challenges

5. Fun Competitions & Challenges

Sessions often end with mini races or obstacle runs where kids test their skills in a fun, encouraging setting — either solo or in teams.

6. Mindset & Character Development

Ninja training also teaches important life values:

  • Confidence and courage
  • Patience and persistence
  • Teamwork and sportsmanship
  • Overcoming fear and frustration

HYROX Youngster

is a junior version of the HYROX fitness race, designed specifically for kids and teenagers to experience the same excitement and challenge of a real HYROX event — but scaled to suit their age and ability levels.

HYROX Youngster introduces young athletes (usually ages 8–15) to the world of functional fitness and endurance racing. It mirrors the adult HYROX format — a mix of running and workout stations — but with shorter distances and lighter loads.

🏃‍♀ Typical Format

A HYROX Youngster event usually includes:

Short runs (e.g., 400–800 meters per round)

8 workout stations, such as:

  • Burpee broad jumps
  • Wall balls (lighter ball)
  • Sled push/pull (with reduced weight)
  • Rowing or ski erg (shorter distance)
  • Sandbag lunges
  • Farmer’s carry
  • Jumping or bodyweight exercises
    Goals
  • Build confidence, team spirit, and fitness fundamentals
  • Encourage a love for movement and competition early on
  • Teach kids the importance of discipline, perseverance, and fun in sport

Age Categories (may vary by event)

  • HYROX Youngsters 8–10
  • HYROX Youngsters 11–13
  • HYROX Youngsters 14–15

Each group has different distances, reps, and weights — ensuring fairness and safety.

Why It’s Popular

It’s a fun, structured entry point into functional fitness for kids — not just about competing, but about learning healthy habits, teamwork, and goal-setting in an energetic environment that feels like a “mini pro race.”