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Functional Fitness for Preteens
Building Strong Foundations
The preteen years, ages 9 to 12, are a pivotal time of growth and change, where children are eager to explore their potential and discover their passions. As parents, we can support this journey by providing opportunities for exploration, especially those that promote physical well-being. As a mum and youth coach for many years, I have seen firsthand how functional fitness classes become a valuable resource, offering numerous benefits that lay a strong foundation for health and development in the years to come.
Building Strength and Skills
Enhanced Motor Skills and Coordination
Functional fitness exercises mirror everyday movements such as running, jumping, pushing, pulling, and squatting. By engaging in these activities, preteens refine their motor skills and coordination, fostering confidence and efficiency in their movements. These skills translate into various aspects of daily life, including sports and other physical activities.
Boosted Physical Literacy
Functional fitness programs expose preteens to a diverse range of movement patterns, equipping them with a fundamental understanding of physical literacy. They learn to move their bodies confidently and safely in different situations, instilling a well-rounded awareness and capability when it comes to movement.
Mastering Core Movements
Bodyweight Foundations
Functional fitness emphasises bodyweight exercises such as push-ups, squats, lunges, and planks, which engage multiple muscle groups and improve overall strength, coordination, and balance.These movements require minimal equipment and can be easily adapted to different fitness levels, making them ideal for preteens.
Introduction to Resistance Training
Once preteens have developed good coordination, physical literacy, and a solid base of strength through bodyweight exercises, they’re ready to start learning proper techniques for strength training with light weights. This stage is crucial, as it builds confidence and capability that will benefit them during their teen years and beyond. By mastering the fundamentals early, they’ll be well-equipped to safely and effectively increase their strength as they grow.
Promoting Physical and Mental Well-being
Confidence and Self-Esteem on the Rise
Mastering new skills and experiencing the joy of movement significantly boosts preteens’ confidence and self-esteem.This sense of accomplishment fosters a positive outlook on their well-being and motivates them to embrace an active lifestyle.
Reduced Risk of Injuries
Focusing on proper mechanics helps preteens develop strong foundational movement patterns, reducing their risk of injuries not only during exercise but also in daily activities and athletic pursuits.
Fostering a Lifelong Love for Movement
By making physical activity engaging and enjoyable, functional fitness helps preteens develop a positive association with exercise.This paves the way for a lifelong love of movement, laying the groundwork for healthy habits that will benefit them well into the future.
Final Thoughts
By providing preteens with the opportunity to explore functional fitness, we empower them to build a strong foundation for physical development, confidence, and a positive relationship with movement. This sets the stage for a healthy and active life as they grow and mature. Functional fitness not only nurtures their physical well-being but also equips them with essential life skills that will benefit them in all aspects of their lives.
Fun - Honesty - Simplicity - Smash Life - Mental Toughness - HARD WORK
ENGINE
8 min AMRAPS with some different dance moves for Engine this week!
GYMNASTICS
We will go upside down again, but this time with HSPU, followed by pull-up progressions. We will finish with some strength work.
HYROX
This week, we hit Half a Hyrox broken down into intervals, with rest!
MOBILITY
Mobility is Back! We will improve on the positions we need fixing from end-of-year testing. Simple hip & ankle mobility & glute stability/activation were big. With overhead stability being much needed, we will start to focus on this.
PURE STRENGTH
On Monday in Pure Strength, we have banded deadlifts and some Bulgarian split squats. On Wednesday, we hit the banded bench press and progress the loading on this and the banded row.
WEIGHTLIFTING
This week in Weightlifting we are focused on the Hang Snatch, with some snatch balance, a Heavy Snatch complex and some Pulls.
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Monday Ride
A skills and fitness based ride at the BikeDXB track in Dubai. Some simply structured intervals to enhance cycling ability.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Wednesday - Brick Session
A brick session consisting of 60mins of cycling with 20 - 30mins of running. Great for all levels of triathlete.
Start time: 05:59 am
Location : BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Friday - Coffee Run
Our weekly tempo run. This run is currently gearing run fitness towards the incoming half marathons. Sessions are built on an RPE scale and accessible to all levels of runner.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Saturday long ride is usually 100km long or around 3 - 3.5hrs. It's a ride catered for moderate to advanced cyclists. Please reach out to rf@innerfight.com if you have any questions.
Start time: 05:59 am
Session Length: 1.5 hour
Location : BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Sunday - DCS Half Marathon
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Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
Please note there is no Morning session this week.
PM Session: This evening we will have our Tempo Run, which will be 8 mins at 7/10 and 3 mins recovery.
x3. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 800m repeats that build in pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 100m efforts through the park with a 300m recovery.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be looking to dial into
2mins @ 8RPE, followed 9mins @ 6RPE. Repeating the sequence 3x gives you plenty of opportunity to find your rhythm.
Sunday
Time: 06:00
Session: Dubai Creek
Location: TBC
This week we will be at the DCS 10km and half marathon race. Warm-up location and details will be shared in WhatsApp.
This week at Innerfight, we start working on those overhead squat positions, followed by lunging and rowing in the workout.
On Tuesday, we have some clean and jerk barbell cycling, a pair of short, sharp, classic CrossFit-style workouts, and then some assault
bike intervals. We are back squatting heavily on Wednesday before some tough single leg in the workout. Thursday, we have a nice
gymnastics skill session followed by a partner workout, and on Friday, we finish the week with a Long Therapy WOD!
Monday:
Strength:
Over Head Squats
Conditioning:
Every 4 mins x 5 Complete
10 DB Overhead Alt Reverse Lunges (50/35)
20/15 cal Row
10 DB Overhead Alt Reverse Lunges (50/35)
Tuesday:
Strength:
Complex Power Clean + Push Press + Push Jerk
Conditioning:
15-12-9
Chest to Bar
Power Clean (60/40)
rest 3 mins
21-15-9
Pull Ups
Push Press (45/35kg)
Wednesday:
Strength:
Back Squat
Conditioning:
In a 4 Minute Window with 2mins rest x 4
1 Lap Car Park KB Farmers Carry
10 KB Box Stepovers
15 Burpee to Target
AMRAP
Goblet Squats
Thursday:
Strength:
A) Double Unders
B) Toes to Bar
C) Russian KB Swings
Conditioning:
21 min AMRAP with a Partner
6 Wall walks
30 Deadlift (60/40)
30 Cal Ass bike
30 Cal Ski
Friday:
Strength:
A) Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
30min AMRAP - 4 movements that when put together make an epic workout!
The preteen years, ages 9 to 12, are a pivotal time of growth and change, where children are eager to explore their potential and discover their passions. As parents, we can support this journey by providing opportunities for exploration, especially those that promote physical well-being. As a mum and youth coach for many years, I have seen firsthand how functional fitness classes become a valuable resource, offering numerous benefits that lay a strong foundation for health and development in the years to come.
Building Strength and Skills
Enhanced Motor Skills and Coordination
Functional fitness exercises mirror everyday movements such as running, jumping, pushing, pulling, and squatting. By engaging in these activities, preteens refine their motor skills and coordination, fostering confidence and efficiency in their movements. These skills translate into various aspects of daily life, including sports and other physical activities.
Boosted Physical Literacy
Functional fitness programs expose preteens to a diverse range of movement patterns, equipping them with a fundamental understanding of physical literacy. They learn to move their bodies confidently and safely in different situations, instilling a well-rounded awareness and capability when it comes to movement.
Mastering Core Movements
Bodyweight Foundations
Functional fitness emphasises bodyweight exercises such as push-ups, squats, lunges, and planks, which engage multiple muscle groups and improve overall strength, coordination, and balance.These movements require minimal equipment and can be easily adapted to different fitness levels, making them ideal for preteens.
Introduction to Resistance Training
Once preteens have developed good coordination, physical literacy, and a solid base of strength through bodyweight exercises, they’re ready to start learning proper techniques for strength training with light weights. This stage is crucial, as it builds confidence and capability that will benefit them during their teen years and beyond. By mastering the fundamentals early, they’ll be well-equipped to safely and effectively increase their strength as they grow.
Promoting Physical and Mental Well-being
Confidence and Self-Esteem on the Rise
Mastering new skills and experiencing the joy of movement significantly boosts preteens’ confidence and self-esteem.This sense of accomplishment fosters a positive outlook on their well-being and motivates them to embrace an active lifestyle.
Reduced Risk of Injuries
Focusing on proper mechanics helps preteens develop strong foundational movement patterns, reducing their risk of injuries not only during exercise but also in daily activities and athletic pursuits.
Fostering a Lifelong Love for Movement
By making physical activity engaging and enjoyable, functional fitness helps preteens develop a positive association with exercise.This paves the way for a lifelong love of movement, laying the groundwork for healthy habits that will benefit them well into the future.
Final Thoughts
By providing preteens with the opportunity to explore functional fitness, we empower them to build a strong foundation for physical development, confidence, and a positive relationship with movement. This sets the stage for a healthy and active life as they grow and mature. Functional fitness not only nurtures their physical well-being but also equips them with essential life skills that will benefit them in all aspects of their lives.
Fun - Honesty - Simplicity - Smash Life - Mental Toughness - HARD WORK
Monday Ride
A skills and fitness based ride at the BikeDXB track in Dubai. Some simply structured intervals to enhance cycling ability.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Wednesday - Brick Session
A brick session consisting of 60mins of cycling with 20 - 30mins of running. Great for all levels of triathlete.
Start time: 05:59 am
Location : BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Friday - Coffee Run
Our weekly tempo run. This run is currently gearing run fitness towards the incoming half marathons. Sessions are built on an RPE scale and accessible to all levels of runner.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Saturday long ride is usually 100km long or around 3 - 3.5hrs. It's a ride catered for moderate to advanced cyclists. Please reach out to rf@innerfight.com if you have any questions.
Start time: 05:59 am
Session Length: 1.5 hour
Location : BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Sunday - DCS Half Marathon
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
Please note there is no Morning session this week.
PM Session: This evening we will have our Tempo Run, which will be 8 mins at 7/10 and 3 mins recovery.
x3. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 800m repeats that build in pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 100m efforts through the park with a 300m recovery.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be looking to dial into
2mins @ 8RPE, followed 9mins @ 6RPE. Repeating the sequence 3x gives you plenty of opportunity to find your rhythm.
Sunday
Time: 06:00
Session: Dubai Creek
Location: TBC
This week we will be at the DCS 10km and half marathon race. Warm-up location and details will be shared in WhatsApp.
This week at Innerfight, we start working on those overhead squat positions, followed by lunging and rowing in the workout.
On Tuesday, we have some clean and jerk barbell cycling, a pair of short, sharp, classic CrossFit-style workouts, and then some assault
bike intervals. We are back squatting heavily on Wednesday before some tough single leg in the workout. Thursday, we have a nice
gymnastics skill session followed by a partner workout, and on Friday, we finish the week with a Long Therapy WOD!
Monday:
Strength:
Over Head Squats
Conditioning:
Every 4 mins x 5 Complete
10 DB Overhead Alt Reverse Lunges (50/35)
20/15 cal Row
10 DB Overhead Alt Reverse Lunges (50/35)
Tuesday:
Strength:
Complex Power Clean + Push Press + Push Jerk
Conditioning:
15-12-9
Chest to Bar
Power Clean (60/40)
rest 3 mins
21-15-9
Pull Ups
Push Press (45/35kg)
Wednesday:
Strength:
Back Squat
Conditioning:
In a 4 Minute Window with 2mins rest x 4
1 Lap Car Park KB Farmers Carry
10 KB Box Stepovers
15 Burpee to Target
AMRAP
Goblet Squats
Thursday:
Strength:
A) Double Unders
B) Toes to Bar
C) Russian KB Swings
Conditioning:
21 min AMRAP with a Partner
6 Wall walks
30 Deadlift (60/40)
30 Cal Ass bike
30 Cal Ski
Friday:
Strength:
A) Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
30min AMRAP - 4 movements that when put together make an epic workout!
ENGINE
8 min AMRAPS with some different dance moves for Engine this week!
GYMNASTICS
We will go upside down again, but this time with HSPU, followed by pull-up progressions. We will finish with some strength work.
HYROX
This week, we hit Half a Hyrox broken down into intervals, with rest!
MOBILITY
Mobility is Back! We will improve on the positions we need fixing from end-of-year testing. Simple hip & ankle mobility & glute stability/activation were big. With overhead stability being much needed, we will start to focus on this.
PURE STRENGTH
On Monday in Pure Strength, we have banded deadlifts and some Bulgarian split squats. On Wednesday, we hit the banded bench press and progress the loading on this and the banded row.
WEIGHTLIFTING
This week in Weightlifting we are focused on the Hang Snatch, with some snatch balance, a Heavy Snatch complex and some Pulls.
The preteen years, ages 9 to 12, are a pivotal time of growth and change, where children are eager to explore their potential and discover their passions. As parents, we can support this journey by providing opportunities for exploration, especially those that promote physical well-being. As a mum and youth coach for many years, I have seen firsthand how functional fitness classes become a valuable resource, offering numerous benefits that lay a strong foundation for health and development in the years to come.
Building Strength and Skills
Enhanced Motor Skills and Coordination
Functional fitness exercises mirror everyday movements such as running, jumping, pushing, pulling, and squatting. By engaging in these activities, preteens refine their motor skills and coordination, fostering confidence and efficiency in their movements. These skills translate into various aspects of daily life, including sports and other physical activities.
Boosted Physical Literacy
Functional fitness programs expose preteens to a diverse range of movement patterns, equipping them with a fundamental understanding of physical literacy. They learn to move their bodies confidently and safely in different situations, instilling a well-rounded awareness and capability when it comes to movement.
Mastering Core Movements
Bodyweight Foundations
Functional fitness emphasises bodyweight exercises such as push-ups, squats, lunges, and planks, which engage multiple muscle groups and improve overall strength, coordination, and balance.These movements require minimal equipment and can be easily adapted to different fitness levels, making them ideal for preteens.
Introduction to Resistance Training
Once preteens have developed good coordination, physical literacy, and a solid base of strength through bodyweight exercises, they’re ready to start learning proper techniques for strength training with light weights. This stage is crucial, as it builds confidence and capability that will benefit them during their teen years and beyond. By mastering the fundamentals early, they’ll be well-equipped to safely and effectively increase their strength as they grow.
Promoting Physical and Mental Well-being
Confidence and Self-Esteem on the Rise
Mastering new skills and experiencing the joy of movement significantly boosts preteens’ confidence and self-esteem.This sense of accomplishment fosters a positive outlook on their well-being and motivates them to embrace an active lifestyle.
Reduced Risk of Injuries
Focusing on proper mechanics helps preteens develop strong foundational movement patterns, reducing their risk of injuries not only during exercise but also in daily activities and athletic pursuits.
Fostering a Lifelong Love for Movement
By making physical activity engaging and enjoyable, functional fitness helps preteens develop a positive association with exercise.This paves the way for a lifelong love of movement, laying the groundwork for healthy habits that will benefit them well into the future.
Final Thoughts
By providing preteens with the opportunity to explore functional fitness, we empower them to build a strong foundation for physical development, confidence, and a positive relationship with movement. This sets the stage for a healthy and active life as they grow and mature. Functional fitness not only nurtures their physical well-being but also equips them with essential life skills that will benefit them in all aspects of their lives.
Fun - Honesty - Simplicity - Smash Life - Mental Toughness - HARD WORK
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
Please note there is no Morning session this week.
PM Session: This evening we will have our Tempo Run, which will be 8 mins at 7/10 and 3 mins recovery.
x3. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 800m repeats that build in pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 100m efforts through the park with a 300m recovery.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be looking to dial into
2mins @ 8RPE, followed 9mins @ 6RPE. Repeating the sequence 3x gives you plenty of opportunity to find your rhythm.
Sunday
Time: 06:00
Session: Dubai Creek
Location: TBC
This week we will be at the DCS 10km and half marathon race. Warm-up location and details will be shared in WhatsApp.
This week at Innerfight, we start working on those overhead squat positions, followed by lunging and rowing in the workout.
On Tuesday, we have some clean and jerk barbell cycling, a pair of short, sharp, classic CrossFit-style workouts, and then some assault
bike intervals. We are back squatting heavily on Wednesday before some tough single leg in the workout. Thursday, we have a nice
gymnastics skill session followed by a partner workout, and on Friday, we finish the week with a Long Therapy WOD!
Monday:
Strength:
Over Head Squats
Conditioning:
Every 4 mins x 5 Complete
10 DB Overhead Alt Reverse Lunges (50/35)
20/15 cal Row
10 DB Overhead Alt Reverse Lunges (50/35)
Tuesday:
Strength:
Complex Power Clean + Push Press + Push Jerk
Conditioning:
15-12-9
Chest to Bar
Power Clean (60/40)
rest 3 mins
21-15-9
Pull Ups
Push Press (45/35kg)
Wednesday:
Strength:
Back Squat
Conditioning:
In a 4 Minute Window with 2mins rest x 4
1 Lap Car Park KB Farmers Carry
10 KB Box Stepovers
15 Burpee to Target
AMRAP
Goblet Squats
Thursday:
Strength:
A) Double Unders
B) Toes to Bar
C) Russian KB Swings
Conditioning:
21 min AMRAP with a Partner
6 Wall walks
30 Deadlift (60/40)
30 Cal Ass bike
30 Cal Ski
Friday:
Strength:
A) Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
30min AMRAP - 4 movements that when put together make an epic workout!
ENGINE
8 min AMRAPS with some different dance moves for Engine this week!
GYMNASTICS
We will go upside down again, but this time with HSPU, followed by pull-up progressions. We will finish with some strength work.
HYROX
This week, we hit Half a Hyrox broken down into intervals, with rest!
MOBILITY
Mobility is Back! We will improve on the positions we need fixing from end-of-year testing. Simple hip & ankle mobility & glute stability/activation were big. With overhead stability being much needed, we will start to focus on this.
PURE STRENGTH
On Monday in Pure Strength, we have banded deadlifts and some Bulgarian split squats. On Wednesday, we hit the banded bench press and progress the loading on this and the banded row.
WEIGHTLIFTING
This week in Weightlifting we are focused on the Hang Snatch, with some snatch balance, a Heavy Snatch complex and some Pulls.
Monday Ride
A skills and fitness based ride at the BikeDXB track in Dubai. Some simply structured intervals to enhance cycling ability.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Wednesday - Brick Session
A brick session consisting of 60mins of cycling with 20 - 30mins of running. Great for all levels of triathlete.
Start time: 05:59 am
Location : BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Friday - Coffee Run
Our weekly tempo run. This run is currently gearing run fitness towards the incoming half marathons. Sessions are built on an RPE scale and accessible to all levels of runner.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Saturday long ride is usually 100km long or around 3 - 3.5hrs. It's a ride catered for moderate to advanced cyclists. Please reach out to rf@innerfight.com if you have any questions.
Start time: 05:59 am
Session Length: 1.5 hour
Location : BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Sunday - DCS Half Marathon
The preteen years, ages 9 to 12, are a pivotal time of growth and change, where children are eager to explore their potential and discover their passions. As parents, we can support this journey by providing opportunities for exploration, especially those that promote physical well-being. As a mum and youth coach for many years, I have seen firsthand how functional fitness classes become a valuable resource, offering numerous benefits that lay a strong foundation for health and development in the years to come.
Building Strength and Skills
Enhanced Motor Skills and Coordination
Functional fitness exercises mirror everyday movements such as running, jumping, pushing, pulling, and squatting. By engaging in these activities, preteens refine their motor skills and coordination, fostering confidence and efficiency in their movements. These skills translate into various aspects of daily life, including sports and other physical activities.
Boosted Physical Literacy
Functional fitness programs expose preteens to a diverse range of movement patterns, equipping them with a fundamental understanding of physical literacy. They learn to move their bodies confidently and safely in different situations, instilling a well-rounded awareness and capability when it comes to movement.
Mastering Core Movements
Bodyweight Foundations
Functional fitness emphasises bodyweight exercises such as push-ups, squats, lunges, and planks, which engage multiple muscle groups and improve overall strength, coordination, and balance.These movements require minimal equipment and can be easily adapted to different fitness levels, making them ideal for preteens.
Introduction to Resistance Training
Once preteens have developed good coordination, physical literacy, and a solid base of strength through bodyweight exercises, they’re ready to start learning proper techniques for strength training with light weights. This stage is crucial, as it builds confidence and capability that will benefit them during their teen years and beyond. By mastering the fundamentals early, they’ll be well-equipped to safely and effectively increase their strength as they grow.
Promoting Physical and Mental Well-being
Confidence and Self-Esteem on the Rise
Mastering new skills and experiencing the joy of movement significantly boosts preteens’ confidence and self-esteem.This sense of accomplishment fosters a positive outlook on their well-being and motivates them to embrace an active lifestyle.
Reduced Risk of Injuries
Focusing on proper mechanics helps preteens develop strong foundational movement patterns, reducing their risk of injuries not only during exercise but also in daily activities and athletic pursuits.
Fostering a Lifelong Love for Movement
By making physical activity engaging and enjoyable, functional fitness helps preteens develop a positive association with exercise.This paves the way for a lifelong love of movement, laying the groundwork for healthy habits that will benefit them well into the future.
Final Thoughts
By providing preteens with the opportunity to explore functional fitness, we empower them to build a strong foundation for physical development, confidence, and a positive relationship with movement. This sets the stage for a healthy and active life as they grow and mature. Functional fitness not only nurtures their physical well-being but also equips them with essential life skills that will benefit them in all aspects of their lives.
Fun - Honesty - Simplicity - Smash Life - Mental Toughness - HARD WORK
The preteen years, ages 9 to 12, are a pivotal time of growth and change, where children are eager to explore their potential and discover their passions. As parents, we can support this journey by providing opportunities for exploration, especially those that promote physical well-being. As a mum and youth coach for many years, I have seen firsthand how functional fitness classes become a valuable resource, offering numerous benefits that lay a strong foundation for health and development in the years to come.
Building Strength and Skills
Enhanced Motor Skills and Coordination
Functional fitness exercises mirror everyday movements such as running, jumping, pushing, pulling, and squatting. By engaging in these activities, preteens refine their motor skills and coordination, fostering confidence and efficiency in their movements. These skills translate into various aspects of daily life, including sports and other physical activities.
Boosted Physical Literacy
Functional fitness programs expose preteens to a diverse range of movement patterns, equipping them with a fundamental understanding of physical literacy. They learn to move their bodies confidently and safely in different situations, instilling a well-rounded awareness and capability when it comes to movement.
Mastering Core Movements
Bodyweight Foundations
Functional fitness emphasises bodyweight exercises such as push-ups, squats, lunges, and planks, which engage multiple muscle groups and improve overall strength, coordination, and balance.These movements require minimal equipment and can be easily adapted to different fitness levels, making them ideal for preteens.
Introduction to Resistance Training
Once preteens have developed good coordination, physical literacy, and a solid base of strength through bodyweight exercises, they’re ready to start learning proper techniques for strength training with light weights. This stage is crucial, as it builds confidence and capability that will benefit them during their teen years and beyond. By mastering the fundamentals early, they’ll be well-equipped to safely and effectively increase their strength as they grow.
Promoting Physical and Mental Well-being
Confidence and Self-Esteem on the Rise
Mastering new skills and experiencing the joy of movement significantly boosts preteens’ confidence and self-esteem.This sense of accomplishment fosters a positive outlook on their well-being and motivates them to embrace an active lifestyle.
Reduced Risk of Injuries
Focusing on proper mechanics helps preteens develop strong foundational movement patterns, reducing their risk of injuries not only during exercise but also in daily activities and athletic pursuits.
Fostering a Lifelong Love for Movement
By making physical activity engaging and enjoyable, functional fitness helps preteens develop a positive association with exercise.This paves the way for a lifelong love of movement, laying the groundwork for healthy habits that will benefit them well into the future.
Final Thoughts
By providing preteens with the opportunity to explore functional fitness, we empower them to build a strong foundation for physical development, confidence, and a positive relationship with movement. This sets the stage for a healthy and active life as they grow and mature. Functional fitness not only nurtures their physical well-being but also equips them with essential life skills that will benefit them in all aspects of their lives.
Fun - Honesty - Simplicity - Smash Life - Mental Toughness - HARD WORK
One-Hour Workout: Revving Your Swim Engine
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