5 Basic Strength Sports For Kids

Certainly! Here are some strength exercises suitable for kids involved in sports:

1. **Bodyweight Squats:** Encourage proper form and have them perform bodyweight squats to strengthen their lower body, particularly the quads, hamstrings, and glutes.

2. **Push-Ups:** Push-ups help strengthen the chest, shoulders, and arms. Start with modified push-ups (on knees) if necessary and progress to full push-ups as they get stronger.

3. **Planks:** Planks are excellent for core strength. Have them hold a plank position for 15-30 seconds, gradually increasing the duration as they improve.

4. **Lunges:** Lunges target the legs and improve balance and coordination. Start with forward lunges and progress to reverse or walking lunges.

5. **Jumping Jacks:** Jumping jacks are a fun way to get the heart pumping and work on cardiovascular fitness while also engaging muscles throughout the body.

6. **Pull-Ups (Assisted if Needed):** If they have access to a pull-up bar and are capable, assisted pull-ups can strengthen the upper body, particularly the back and arms.

7. **Medicine Ball Throws:** Using a lightweight medicine ball, have them perform overhead throws, chest passes, or rotational throws to develop power and coordination.

8. **Step-Ups:** Step-ups onto a sturdy platform or bench help strengthen the legs, particularly the quadriceps and glutes.

9. **Bear Crawls:** Bear crawls are a fun way to work on overall strength and coordination, engaging the core, arms, and legs.

10. **Balance Exercises:** Incorporate balance exercises like standing on one leg or using balance boards to improve stability and reduce the risk of injury.

Always ensure proper form and supervision, and tailor the exercises to each child's age, ability, and interests. Additionally, make sure to incorporate variety and keep the sessions enjoyable to maintain their engagement and motivation.