What Kind of Exercises Are Good for Kids
to Improve Their Athleticism?

Fundamental Activities: Running, Jumping, and Throwing

Research shows that activities like running, jumping, and throwing significantly enhance motor skills, coordination, and speed in preschool and elementary-aged children (Oganisyan et al., 2024; Rata et al., 2020). These movements form the backbone of many sports and are excellent starting points for young athletes.

Strength and Conditioning

Strength and conditioning exercises are valuable for children when tailored to their age and maturity level. Bodyweight exercises, such as push-ups, squats, and planks, provide foundational strength. Incorporating resistance bands and plyometric exercises can also improve agility, power, and balance under proper supervision (Long et al., 2024). These exercises teach kids to control their movements and improve their physical capacities.

Specialized Athletic Programs

Programs like IAAF Kids’ Athletics have been specifically designed to enhance athletic skills in young children. These initiatives incorporate fun activities that improve coordination, speed, and strength, offering structured opportunities for kids to grow athletically (Čillík & Willwéber, 2018).

Speed, Strength, and Throwing Skills

Implementing structured programs focused on speed drills, strength exercises, and throwing techniques has shown measurable improvements in physical capacities (Toledo Sánchez et al., 2021). These exercises not only prepare kids for sports but also help instill discipline and a love for physical activity.

Heavy Lifting and Powerlifting

Although there’s little evidence to suggest that supervised weightlifting negatively impacts growing bones, activities like heavy lifting and powerlifting are not recommended for young children. These exercises can place undue stress on developing joints and muscles.

According to Stanford Children’s Health, children should avoid weightlifting, powerlifting, and bodybuilding. These activities focus on building muscle mass or lifting maximum loads, which are not suitable for kids and can lead to injuries if not performed correctly.

Why Avoidance is Important

Avoiding high-risk activities ensures that kids stay motivated and injury-free while engaging in age-appropriate exercises. By focusing on safe, developmentally appropriate movements, parents can help their children build a strong foundation for athletic success.

Conclusion

Building kids’ athleticism doesn’t have to be complicated. Simple activities like running, jumping, and throwing, combined with structured programs and age-appropriate strength training, can significantly enhance their physical abilities. Parents should prioritize exercises that promote coordination, speed, and strength while steering clear of heavy lifting and other high-risk activities.

By introducing kids to safe and effective exercise routines, parents can set them up for success in any sport they choose in the future. Remember, the goal isn’t just to prepare them for one sport but to equip them with the skills to excel in any athletic pursuit.