I’ll be honest—I worry about this generation of kids. They’re overprogrammed with activities and then glued to technology. Finding a happy medium is hard, and that’s where I come in. I’ve been training more and more kids between the ages of 10-14, and I try to create fun and challenging workouts that get them moving in multiple directions while also helping them get stronger.
I want to give you a blueprint for how you can help your young kids move more! Of course, check with their pediatrician before having them work with a trainer or start a fitness program.
Because kids are playing four sports at once and typing away on tiny keyboards, there’s an uptick in injuries, tightness, and postural issues. I’ve spoken with a few sports medicine doctors, and they’re seeing the same thing.
Kids today are pushing themselves harder than ever, with sport seasons that never end. When I was a kid, none of my friends had Tommy John surgery at 12. That’s why it’s helpful to have an off-season and play different sports that stress the body in different ways.
When I train kids, I focus on a few key things:
Balance and coordination
Speed and jumping ability
Overall strength
Core strength and posture
And I usually do it in that order. Feel free to borrow this plan.
The Warm-Up: Where the Magic Begins
I start every session with an active warm-up. It’s about more than just getting the blood flowing; it’s about assessing how they move. Can they shuffle side to side? Skip? Lunge? Can they run and kick their butt at the same time? These are key moves that show me how they move. While they’re warming up, I’m looking for agility, balance, and stiffness. Here are a few simple warm-up ideas:
Jog with high knees
Shuffle sideways
Skip forward and backward
Weave around cones
Bear crawl
If anything hurts during the warm-up, we back off, and no pushing through pain. I'm not a doctor, but I do know one thing: I want you to leave my sessions feeling energized and strong!
Balance and Agility: Make it Fun
Once they’re warmed up, we dive into balance and agility work. I keep it fun and engaging—playing catch on one leg, obstacle courses, or anything that makes them move in new ways. As they fatigue, balance becomes harder, so we tackle this early in the workout while they’re still fresh.
Explosive Power: Jumping to New Heights
Next, we focus on explosive power. Think jumping drills and medicine ball tosses. I like using soft toss medicine balls (they’re easier to catch), and I stick to 4-6 lbs. Speed is the goal here—quick jumping, fast hands, and quick feet. These exercises are all about effort, so I give my clients 2-3 minutes of rest between sets to recover.
Core and Strength: The Building Blocks
The next part of the session depends on what the kid needs. Core work is always included—planks, hip lifts, reverse crunches, and for younger kids, I focus more on these exercises. For older kids, we dive into strength training. I’ll throw in lunges, squats, push-ups, rows, and shoulder presses. We always start light, often just bodyweight, until they’ve mastered the movement. Once they’ve got the form, we add weight, aiming for 8-12 repetitions and doing 2-3 sets based on time.
Cool Down: Stretching for Flexibility
I always finish with stretching. Kids today are sitting a lot more, so they tend to be tighter. Flexibility is an issue for most kids, so I hold stretches for 30-90 seconds. If they’re really tight, I’ll do PNF (proprioceptive neuromuscular facilitation) stretching, where they push into me for a few seconds and then relax. This technique helps release tension and improve flexibility. I’m sure there are plenty of examples on YouTube.
Conclusion: Building a Healthy Lifestyle
Training kids is more than just improving athletic performance and preventing injury—it’s about building a foundation for a healthy, active life. With the right balance of fun, challenge, and recovery, kids can develop the skills they need to excel in sports and develop healthy habits. So, whether they’re recovering from an injury or just getting started, focusing on balance, strength, and flexibility will set them up for success—both on the field and off.
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