Train – Obstacle Republic

STRENGTH TRAINING for KIDS

From 6yo – 10yo is age-appropriate way for children to build foundational fitness using bodyweight and light resistance. The focus is on learning good movement patterns—squatting, pushing, pulling, hinging, and bracing—rather than lifting heavy weights.

Kids strength training builds not just muscles but confidence, discipline, and lifelong movement skills.

Goal: Build skill, coordination, and general strength—not maximal lifting. Focus on good form and fun.

What it includes
• Warm-up: 5–10 minutes of light cardio
• Technique drills: Learn movement patterns of squat, hinge, push, pull, carry, lunge etc
• Exercises (start bodyweight, then light external load as technique is solid):
• Progression: Increase reps, then sets, then
small weight increments.
• Cool-down: Easy movement + gentle mobility.

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.”

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

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⚡ 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

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🧒 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)

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🧠 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 👇

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🧩 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

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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

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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.)

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4. Agility & Coordination Drills

Improves quickness, footwork, and reaction time:

•Ladder drills

•Cone courses

•Reaction games

•Balance challenges

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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.

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6. Mindset & Character Development

Ninja training also teaches important life values:

•Confidence and courage

•Patience and persistence

•Teamwork and sportsmanship

•Overcoming fear and frustration