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Why Children Need to be Physically Active
The Power of Moving
From the time a child is born, they begin seeking ways to navigate the world around them. They learn to roll, sit, crawl, walk, and run. It’s not just natural for a child to be physically active – it’s essential.
In their early years, children develop skills such as jumping off of the curb, climbing into their parents’ bed, and balancing as they walk along the garden wall. Soon they are soaring through the air on a swing, confidently scaling a jungle gym, or effortlessly dribbling a ball down the field.
These seemingly simple actions represent a powerful foundation: physical literacy. Just like literacy with words opens doors to communication and knowledge, physical literacy equips children with the skills and confidence to actively engage in movement throughout their lives.
Why Children Must Develop Fundamental Movement Skills
Physical literacy is about more than just being active. It’s about understanding how the body moves and mastering fundamental skills like running, jumping, throwing and catching. It’s also about developing a love for exploring the world through movement.
More than just athleticism, it's about the competence, confidence, and motivation to enjoy various physical activities for life.
5 Benefits of Childhood Physical Literacy
The benefits of a physically literate childhood go far beyond the playground:
#1 – Physical Health
Regular physical activity strengthens bones and muscles, reduces the risk of chronic diseases, and promotes overall well-being.
#2 – Cognitive Development
Exercise boosts brain power, improving memory, attention, and academic performance.
#3 – Mental Health
Physical activity is a powerful tool for managing stress, anxiety, and depression.
#4 – Social Skills
Engaging in activities fosters teamwork, communication, and cooperation, building valuable life skills.
#5 – Lifelong Habits
A positive introduction to movement in childhood fosters a love for physical activity, setting children on a path toward healthier lifestyle choices.
How to Help Your Child Become Active
Research shows that many children lack these basic movement skills, hindering their enjoyment and participation in physical activities. So, how can we cultivate a generation of physically literate children?
#1 – Start Early
Encourage movement through exploration, time at the playground, and age-appropriate activities.
Related: Exercise & Strength Training for Children at InnerFight
#2 – Provide Opportunities
Offer varied exposure to a wide variety of physical activities: different sports, games, and outdoor activities, catering to a variety of abilities.
#3 – Focus on Fun
Make physical activity enjoyable by creating a positive and inclusive environment where children feel safe to explore and experiment.
#4 – Lead by Example
Be an active role model and engage in physical activities with your children regularly.
Final Thoughts
By prioritizing physical literacy, we empower children to unlock their full potential. We equip them with the tools to navigate the world confidently, embrace healthy habits, and experience the joy of movement throughout their lives.
Fun - Honesty - SIMPLICITY - Smash Life - Mental Toughness - Hard Work
ENGINE
Working on building powerful, resilient legs. Expect a mix of heavy leg-focused strength work designed to improve muscular endurance and replicate race demands.
GYMNASTICS
This Tuesday we're going upside down with handstand holds and handstand push-ups, testing balance, strength, and control. Then, we’ll lock in that overhead power with strength work.
On Thursday, we’ll visit the bar for pull-up progressions! Strict, kipping, and butterfly will appear, followed by lat and core supersets.
HYROX
Working on building powerful, resilient legs. Expect a mix of heavy leg-focused strength work designed to improve muscular endurance and replicate race demands.
MOBILITY
Keeping on that hip mobility, we will work through the same drills as the previous week, but now start upgrading the strengthening drills. Making sure we keep everything locked in place!
PURE STRENGTH
This week in pure strength, we start the week with some weighted push-ups, followed by rest-pause sets on the bench press. On Wednesday, we are progressing the loading on our RDL max set.
WEIGHTLIFTING
This week, we are spending time working on the split jerk technique in weightlifting. Spicy complex of power clean, front squat, jerk. Finishing off with an EMOM power clean. Make sure not to miss out.
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
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.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 6 mins blocks. You will take a 1 min recovery after each block and repeat the sequence 5x.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 400m repeats at 5km pace. After each 400m you get a 25sec rest.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running 800s and 400s. Try to run your 400m efforts slighly faster than you 800m efforts.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be doing hill repeats on the canal bridge. Efforts will be short and sharp, working on your power. 10-12X
20secs at 9/10;
2mins walk back to starting point.
WELCOME TO HELLLLL WEEKKKKKK!!!!
Relax. Pack your bags with whatever training kit you own, and come ready for everything we throw at you! It will be wild and hard, but you will get through it! Let's Gooooooo!!!!!
Monday:
We kick the week off with a partner WOD featuring the Assault bike and the Barbell and then a chance to max out your Power Clean!!
Tuesday:
Tuesday, everyone's favourite, heavy back squats! The workout will be an oh my legs and lungs type of feeling!
Wednesday:
Wednesday, we are pressing in the strength, giving you a chance of a 1 Rep Max. Strongman conditioning where the harder you work the more rest you will get!
Thursday:
A twist on a HERO workout where you will only be moving your body weight! Do not let that fool you!
Friday:
Friday will be one for the books! Heavy Barbells combined with some Box Jumps and Wall Walks into an AMRAP of something that will be sure to bring the fire to your legs!
From the time a child is born, they begin seeking ways to navigate the world around them. They learn to roll, sit, crawl, walk, and run. It’s not just natural for a child to be physically active – it’s essential.
In their early years, children develop skills such as jumping off of the curb, climbing into their parents’ bed, and balancing as they walk along the garden wall. Soon they are soaring through the air on a swing, confidently scaling a jungle gym, or effortlessly dribbling a ball down the field.
These seemingly simple actions represent a powerful foundation: physical literacy. Just like literacy with words opens doors to communication and knowledge, physical literacy equips children with the skills and confidence to actively engage in movement throughout their lives.
Why Children Must Develop Fundamental Movement Skills
Physical literacy is about more than just being active. It’s about understanding how the body moves and mastering fundamental skills like running, jumping, throwing and catching. It’s also about developing a love for exploring the world through movement.
More than just athleticism, it's about the competence, confidence, and motivation to enjoy various physical activities for life.
5 Benefits of Childhood Physical Literacy
The benefits of a physically literate childhood go far beyond the playground:
#1 – Physical Health
Regular physical activity strengthens bones and muscles, reduces the risk of chronic diseases, and promotes overall well-being.
#2 – Cognitive Development
Exercise boosts brain power, improving memory, attention, and academic performance.
#3 – Mental Health
Physical activity is a powerful tool for managing stress, anxiety, and depression.
#4 – Social Skills
Engaging in activities fosters teamwork, communication, and cooperation, building valuable life skills.
#5 – Lifelong Habits
A positive introduction to movement in childhood fosters a love for physical activity, setting children on a path toward healthier lifestyle choices.
How to Help Your Child Become Active
Research shows that many children lack these basic movement skills, hindering their enjoyment and participation in physical activities. So, how can we cultivate a generation of physically literate children?
#1 – Start Early
Encourage movement through exploration, time at the playground, and age-appropriate activities.
Related: Exercise & Strength Training for Children at InnerFight
#2 – Provide Opportunities
Offer varied exposure to a wide variety of physical activities: different sports, games, and outdoor activities, catering to a variety of abilities.
#3 – Focus on Fun
Make physical activity enjoyable by creating a positive and inclusive environment where children feel safe to explore and experiment.
#4 – Lead by Example
Be an active role model and engage in physical activities with your children regularly.
Final Thoughts
By prioritizing physical literacy, we empower children to unlock their full potential. We equip them with the tools to navigate the world confidently, embrace healthy habits, and experience the joy of movement throughout their lives.
Fun - Honesty - SIMPLICITY - Smash Life - Mental Toughness - Hard Work
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
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.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 6 mins blocks. You will take a 1 min recovery after each block and repeat the sequence 5x.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 400m repeats at 5km pace. After each 400m you get a 25sec rest.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running 800s and 400s. Try to run your 400m efforts slighly faster than you 800m efforts.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be doing hill repeats on the canal bridge. Efforts will be short and sharp, working on your power. 10-12X
20secs at 9/10;
2mins walk back to starting point.
WELCOME TO HELLLLL WEEKKKKKK!!!!
Relax. Pack your bags with whatever training kit you own, and come ready for everything we throw at you! It will be wild and hard, but you will get through it! Let's Gooooooo!!!!!
Monday:
We kick the week off with a partner WOD featuring the Assault bike and the Barbell and then a chance to max out your Power Clean!!
Tuesday:
Tuesday, everyone's favourite, heavy back squats! The workout will be an oh my legs and lungs type of feeling!
Wednesday:
Wednesday, we are pressing in the strength, giving you a chance of a 1 Rep Max. Strongman conditioning where the harder you work the more rest you will get!
Thursday:
A twist on a HERO workout where you will only be moving your body weight! Do not let that fool you!
Friday:
Friday will be one for the books! Heavy Barbells combined with some Box Jumps and Wall Walks into an AMRAP of something that will be sure to bring the fire to your legs!
ENGINE
Working on building powerful, resilient legs. Expect a mix of heavy leg-focused strength work designed to improve muscular endurance and replicate race demands.
GYMNASTICS
This Tuesday we're going upside down with handstand holds and handstand push-ups, testing balance, strength, and control. Then, we’ll lock in that overhead power with strength work.
On Thursday, we’ll visit the bar for pull-up progressions! Strict, kipping, and butterfly will appear, followed by lat and core supersets.
HYROX
Working on building powerful, resilient legs. Expect a mix of heavy leg-focused strength work designed to improve muscular endurance and replicate race demands.
MOBILITY
Keeping on that hip mobility, we will work through the same drills as the previous week, but now start upgrading the strengthening drills. Making sure we keep everything locked in place!
PURE STRENGTH
This week in pure strength, we start the week with some weighted push-ups, followed by rest-pause sets on the bench press. On Wednesday, we are progressing the loading on our RDL max set.
WEIGHTLIFTING
This week, we are spending time working on the split jerk technique in weightlifting. Spicy complex of power clean, front squat, jerk. Finishing off with an EMOM power clean. Make sure not to miss out.
From the time a child is born, they begin seeking ways to navigate the world around them. They learn to roll, sit, crawl, walk, and run. It’s not just natural for a child to be physically active – it’s essential.
In their early years, children develop skills such as jumping off of the curb, climbing into their parents’ bed, and balancing as they walk along the garden wall. Soon they are soaring through the air on a swing, confidently scaling a jungle gym, or effortlessly dribbling a ball down the field.
These seemingly simple actions represent a powerful foundation: physical literacy. Just like literacy with words opens doors to communication and knowledge, physical literacy equips children with the skills and confidence to actively engage in movement throughout their lives.
Why Children Must Develop Fundamental Movement Skills
Physical literacy is about more than just being active. It’s about understanding how the body moves and mastering fundamental skills like running, jumping, throwing and catching. It’s also about developing a love for exploring the world through movement.
More than just athleticism, it's about the competence, confidence, and motivation to enjoy various physical activities for life.
5 Benefits of Childhood Physical Literacy
The benefits of a physically literate childhood go far beyond the playground:
#1 – Physical Health
Regular physical activity strengthens bones and muscles, reduces the risk of chronic diseases, and promotes overall well-being.
#2 – Cognitive Development
Exercise boosts brain power, improving memory, attention, and academic performance.
#3 – Mental Health
Physical activity is a powerful tool for managing stress, anxiety, and depression.
#4 – Social Skills
Engaging in activities fosters teamwork, communication, and cooperation, building valuable life skills.
#5 – Lifelong Habits
A positive introduction to movement in childhood fosters a love for physical activity, setting children on a path toward healthier lifestyle choices.
How to Help Your Child Become Active
Research shows that many children lack these basic movement skills, hindering their enjoyment and participation in physical activities. So, how can we cultivate a generation of physically literate children?
#1 – Start Early
Encourage movement through exploration, time at the playground, and age-appropriate activities.
Related: Exercise & Strength Training for Children at InnerFight
#2 – Provide Opportunities
Offer varied exposure to a wide variety of physical activities: different sports, games, and outdoor activities, catering to a variety of abilities.
#3 – Focus on Fun
Make physical activity enjoyable by creating a positive and inclusive environment where children feel safe to explore and experiment.
#4 – Lead by Example
Be an active role model and engage in physical activities with your children regularly.
Final Thoughts
By prioritizing physical literacy, we empower children to unlock their full potential. We equip them with the tools to navigate the world confidently, embrace healthy habits, and experience the joy of movement throughout their lives.
Fun - Honesty - SIMPLICITY - Smash Life - Mental Toughness - Hard Work
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 6 mins blocks. You will take a 1 min recovery after each block and repeat the sequence 5x.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 400m repeats at 5km pace. After each 400m you get a 25sec rest.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running 800s and 400s. Try to run your 400m efforts slighly faster than you 800m efforts.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be doing hill repeats on the canal bridge. Efforts will be short and sharp, working on your power. 10-12X
20secs at 9/10;
2mins walk back to starting point.
WELCOME TO HELLLLL WEEKKKKKK!!!!
Relax. Pack your bags with whatever training kit you own, and come ready for everything we throw at you! It will be wild and hard, but you will get through it! Let's Gooooooo!!!!!
Monday:
We kick the week off with a partner WOD featuring the Assault bike and the Barbell and then a chance to max out your Power Clean!!
Tuesday:
Tuesday, everyone's favourite, heavy back squats! The workout will be an oh my legs and lungs type of feeling!
Wednesday:
Wednesday, we are pressing in the strength, giving you a chance of a 1 Rep Max. Strongman conditioning where the harder you work the more rest you will get!
Thursday:
A twist on a HERO workout where you will only be moving your body weight! Do not let that fool you!
Friday:
Friday will be one for the books! Heavy Barbells combined with some Box Jumps and Wall Walks into an AMRAP of something that will be sure to bring the fire to your legs!
ENGINE
Working on building powerful, resilient legs. Expect a mix of heavy leg-focused strength work designed to improve muscular endurance and replicate race demands.
GYMNASTICS
This Tuesday we're going upside down with handstand holds and handstand push-ups, testing balance, strength, and control. Then, we’ll lock in that overhead power with strength work.
On Thursday, we’ll visit the bar for pull-up progressions! Strict, kipping, and butterfly will appear, followed by lat and core supersets.
HYROX
Working on building powerful, resilient legs. Expect a mix of heavy leg-focused strength work designed to improve muscular endurance and replicate race demands.
MOBILITY
Keeping on that hip mobility, we will work through the same drills as the previous week, but now start upgrading the strengthening drills. Making sure we keep everything locked in place!
PURE STRENGTH
This week in pure strength, we start the week with some weighted push-ups, followed by rest-pause sets on the bench press. On Wednesday, we are progressing the loading on our RDL max set.
WEIGHTLIFTING
This week, we are spending time working on the split jerk technique in weightlifting. Spicy complex of power clean, front squat, jerk. Finishing off with an EMOM power clean. Make sure not to miss out.
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
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.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
From the time a child is born, they begin seeking ways to navigate the world around them. They learn to roll, sit, crawl, walk, and run. It’s not just natural for a child to be physically active – it’s essential.
In their early years, children develop skills such as jumping off of the curb, climbing into their parents’ bed, and balancing as they walk along the garden wall. Soon they are soaring through the air on a swing, confidently scaling a jungle gym, or effortlessly dribbling a ball down the field.
These seemingly simple actions represent a powerful foundation: physical literacy. Just like literacy with words opens doors to communication and knowledge, physical literacy equips children with the skills and confidence to actively engage in movement throughout their lives.
Why Children Must Develop Fundamental Movement Skills
Physical literacy is about more than just being active. It’s about understanding how the body moves and mastering fundamental skills like running, jumping, throwing and catching. It’s also about developing a love for exploring the world through movement.
More than just athleticism, it's about the competence, confidence, and motivation to enjoy various physical activities for life.
5 Benefits of Childhood Physical Literacy
The benefits of a physically literate childhood go far beyond the playground:
#1 – Physical Health
Regular physical activity strengthens bones and muscles, reduces the risk of chronic diseases, and promotes overall well-being.
#2 – Cognitive Development
Exercise boosts brain power, improving memory, attention, and academic performance.
#3 – Mental Health
Physical activity is a powerful tool for managing stress, anxiety, and depression.
#4 – Social Skills
Engaging in activities fosters teamwork, communication, and cooperation, building valuable life skills.
#5 – Lifelong Habits
A positive introduction to movement in childhood fosters a love for physical activity, setting children on a path toward healthier lifestyle choices.
How to Help Your Child Become Active
Research shows that many children lack these basic movement skills, hindering their enjoyment and participation in physical activities. So, how can we cultivate a generation of physically literate children?
#1 – Start Early
Encourage movement through exploration, time at the playground, and age-appropriate activities.
Related: Exercise & Strength Training for Children at InnerFight
#2 – Provide Opportunities
Offer varied exposure to a wide variety of physical activities: different sports, games, and outdoor activities, catering to a variety of abilities.
#3 – Focus on Fun
Make physical activity enjoyable by creating a positive and inclusive environment where children feel safe to explore and experiment.
#4 – Lead by Example
Be an active role model and engage in physical activities with your children regularly.
Final Thoughts
By prioritizing physical literacy, we empower children to unlock their full potential. We equip them with the tools to navigate the world confidently, embrace healthy habits, and experience the joy of movement throughout their lives.
Fun - Honesty - SIMPLICITY - Smash Life - Mental Toughness - Hard Work
From the time a child is born, they begin seeking ways to navigate the world around them. They learn to roll, sit, crawl, walk, and run. It’s not just natural for a child to be physically active – it’s essential.
In their early years, children develop skills such as jumping off of the curb, climbing into their parents’ bed, and balancing as they walk along the garden wall. Soon they are soaring through the air on a swing, confidently scaling a jungle gym, or effortlessly dribbling a ball down the field.
These seemingly simple actions represent a powerful foundation: physical literacy. Just like literacy with words opens doors to communication and knowledge, physical literacy equips children with the skills and confidence to actively engage in movement throughout their lives.
Why Children Must Develop Fundamental Movement Skills
Physical literacy is about more than just being active. It’s about understanding how the body moves and mastering fundamental skills like running, jumping, throwing and catching. It’s also about developing a love for exploring the world through movement.
More than just athleticism, it's about the competence, confidence, and motivation to enjoy various physical activities for life.
5 Benefits of Childhood Physical Literacy
The benefits of a physically literate childhood go far beyond the playground:
#1 – Physical Health
Regular physical activity strengthens bones and muscles, reduces the risk of chronic diseases, and promotes overall well-being.
#2 – Cognitive Development
Exercise boosts brain power, improving memory, attention, and academic performance.
#3 – Mental Health
Physical activity is a powerful tool for managing stress, anxiety, and depression.
#4 – Social Skills
Engaging in activities fosters teamwork, communication, and cooperation, building valuable life skills.
#5 – Lifelong Habits
A positive introduction to movement in childhood fosters a love for physical activity, setting children on a path toward healthier lifestyle choices.
How to Help Your Child Become Active
Research shows that many children lack these basic movement skills, hindering their enjoyment and participation in physical activities. So, how can we cultivate a generation of physically literate children?
#1 – Start Early
Encourage movement through exploration, time at the playground, and age-appropriate activities.
Related: Exercise & Strength Training for Children at InnerFight
#2 – Provide Opportunities
Offer varied exposure to a wide variety of physical activities: different sports, games, and outdoor activities, catering to a variety of abilities.
#3 – Focus on Fun
Make physical activity enjoyable by creating a positive and inclusive environment where children feel safe to explore and experiment.
#4 – Lead by Example
Be an active role model and engage in physical activities with your children regularly.
Final Thoughts
By prioritizing physical literacy, we empower children to unlock their full potential. We equip them with the tools to navigate the world confidently, embrace healthy habits, and experience the joy of movement throughout their lives.
Fun - Honesty - SIMPLICITY - Smash Life - Mental Toughness - Hard Work
One-Hour Workout: Revving Your Swim Engine
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