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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
GYMNASTICS
This Tuesday, we’re focusing on handstands and handstand walks! We’ll start with strength work before moving on to balance and control while upside down, beginning from the box and progressing to the wall and beyond.
Thursday, we’re heading back to the bar for another round of Bar Muscle Ups! Whether you're chasing your first rep or fine-tuning your technique for cleaner, stronger sets, we’ve got you covered with progressions, modifications, and strength drills to help you level up. Let's go!
HYBRID FITNESS
This week's HYBRID Fitness session focuses on running intervals and then some compromised running, getting used to pushing into the run after some taxing work.
MOBILITY
Unlock better depth, posture, and comfort in your front squats with this focused mobility class. We’ll target key areas, such as the ankles, hips, thoracic spine, and shoulders, to improve your squat mechanics and front rack position. Whether you’re new to squatting or looking to break through a plateau, this class will help you move more efficiently and squat with confidence. Suitable for all levels.
WEIGHTLIFTING
Weightlifting this week is snatch. Working on the power snatch. Technique work, then a complex of snatch pull + 2 power snatch. Finishing with some heavy back squats.
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
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 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
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. This ride always begins with 18 - 20km at 30kph before a longer segment with various formats. Expect the main group to ride around 34kph, slower groups will break off and form. Anyone is welcome to join.
Time: 04:59 am
Location: Bottom of the Stick, Al Qudra.
Sunday - Long Run
A run where we start and finish together. Up to 2hrs long depending on people needs.
If you're interested to join, reach out to Dan Bagley, db@innerfight.com
Time: 05:29 am
Location: Common Grounds
Monday
Session: No in-person session
There is no in person LRC session today, Unlimited Clients, there is a session in your TrainingPeaks still. Enjoy!
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. Come ready to run fast and have fun.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we will be running intervals in the park. 100m on/100m recovery.
Friday
Time: 5:59am & 5:59pm
Location: Common Grounds
Session: The Coffee Run + LRC Training Camp
This week re will be cycling through the below seqeunce:
10X
2mins @ 7PRE
1min @ 8RPE
1min @ recovery
The evening session on the LRC Training Camp will be a chilled shake out run from the hotel.
Saturday
Time: 5:29am
Session: LRC Training Camp
We have an action packed day on the LRC Training Camp, all details will be shared in WA.
Sunday
Time: 5:29am
Location: Common Grounds
Session: Long Run + LRC Training Camp
Today we will host a community long run from Common Grounds for those who are still in Dubai.
Those on the training camp in KhorFakkan we will hike at 5:29am.
Monday:
Strength:
A) 1 min max set strict pull-ups
B) EMOM x 8 Pull ups @ 30% of max set
Conditioning:
Every 5 mins x 6
2 rounds
6 Alt Single Arm Manmaker
300/250m row
Tuesday:
Strength:
A) Every 75 sec x 9
1) 16 Alt goblet cossack squat
2) 40 sec alt single leg V-ups
3) 30 sec side plank E/S
B) Every 2 mins x 6 - 3 front squat @20x1
Conditioning:
30-20-10
Assault Bike
Rest 2 minutes after each set
Wednesday:
Strength:
Deadlift Every 2:00 x 5 - 2 reps
Conditioning:
AMRAP 22
In a team of 4
2000m C2 Bike
40 Power cleans (70/45)
40 TTB
Thursday:
Strength:
A) Every 90 sec x 8 - 10 DB box step up
B) Every 2 mins x 5 - 8 Alternating Barbell Reverse Lunges
C) EMOM x 8 - M1: 20 sec Nordic Hold / M2: 30 sec Ring rows
Conditioning:
500/450 ski
5 burpee pull-ups
400/350 ski
5 burpee pull-ups
300/250 ski
5 burpee pull-ups
200/150 ski
5 burpee pull-ups
100/50 ski
Friday:
Strength:
A) Every 75 sec x 8 1 push press (1 sec pause in dip)
Conditioning:
0-16 mins
2500m/2000m row
Every 2 mins - 6 box jump overs
16-26 mins
1500m/1200m row
Every 2 mins - 6 Dual KB Front squat
26-32 mins
1000m/800m row
Every 2 mins - 6 Dual KB STOH
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 Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
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 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
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. This ride always begins with 18 - 20km at 30kph before a longer segment with various formats. Expect the main group to ride around 34kph, slower groups will break off and form. Anyone is welcome to join.
Time: 04:59 am
Location: Bottom of the Stick, Al Qudra.
Sunday - Long Run
A run where we start and finish together. Up to 2hrs long depending on people needs.
If you're interested to join, reach out to Dan Bagley, db@innerfight.com
Time: 05:29 am
Location: Common Grounds
Monday
Session: No in-person session
There is no in person LRC session today, Unlimited Clients, there is a session in your TrainingPeaks still. Enjoy!
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. Come ready to run fast and have fun.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we will be running intervals in the park. 100m on/100m recovery.
Friday
Time: 5:59am & 5:59pm
Location: Common Grounds
Session: The Coffee Run + LRC Training Camp
This week re will be cycling through the below seqeunce:
10X
2mins @ 7PRE
1min @ 8RPE
1min @ recovery
The evening session on the LRC Training Camp will be a chilled shake out run from the hotel.
Saturday
Time: 5:29am
Session: LRC Training Camp
We have an action packed day on the LRC Training Camp, all details will be shared in WA.
Sunday
Time: 5:29am
Location: Common Grounds
Session: Long Run + LRC Training Camp
Today we will host a community long run from Common Grounds for those who are still in Dubai.
Those on the training camp in KhorFakkan we will hike at 5:29am.
Monday:
Strength:
A) 1 min max set strict pull-ups
B) EMOM x 8 Pull ups @ 30% of max set
Conditioning:
Every 5 mins x 6
2 rounds
6 Alt Single Arm Manmaker
300/250m row
Tuesday:
Strength:
A) Every 75 sec x 9
1) 16 Alt goblet cossack squat
2) 40 sec alt single leg V-ups
3) 30 sec side plank E/S
B) Every 2 mins x 6 - 3 front squat @20x1
Conditioning:
30-20-10
Assault Bike
Rest 2 minutes after each set
Wednesday:
Strength:
Deadlift Every 2:00 x 5 - 2 reps
Conditioning:
AMRAP 22
In a team of 4
2000m C2 Bike
40 Power cleans (70/45)
40 TTB
Thursday:
Strength:
A) Every 90 sec x 8 - 10 DB box step up
B) Every 2 mins x 5 - 8 Alternating Barbell Reverse Lunges
C) EMOM x 8 - M1: 20 sec Nordic Hold / M2: 30 sec Ring rows
Conditioning:
500/450 ski
5 burpee pull-ups
400/350 ski
5 burpee pull-ups
300/250 ski
5 burpee pull-ups
200/150 ski
5 burpee pull-ups
100/50 ski
Friday:
Strength:
A) Every 75 sec x 8 1 push press (1 sec pause in dip)
Conditioning:
0-16 mins
2500m/2000m row
Every 2 mins - 6 box jump overs
16-26 mins
1500m/1200m row
Every 2 mins - 6 Dual KB Front squat
26-32 mins
1000m/800m row
Every 2 mins - 6 Dual KB STOH
GYMNASTICS
This Tuesday, we’re focusing on handstands and handstand walks! We’ll start with strength work before moving on to balance and control while upside down, beginning from the box and progressing to the wall and beyond.
Thursday, we’re heading back to the bar for another round of Bar Muscle Ups! Whether you're chasing your first rep or fine-tuning your technique for cleaner, stronger sets, we’ve got you covered with progressions, modifications, and strength drills to help you level up. Let's go!
HYBRID FITNESS
This week's HYBRID Fitness session focuses on running intervals and then some compromised running, getting used to pushing into the run after some taxing work.
MOBILITY
Unlock better depth, posture, and comfort in your front squats with this focused mobility class. We’ll target key areas, such as the ankles, hips, thoracic spine, and shoulders, to improve your squat mechanics and front rack position. Whether you’re new to squatting or looking to break through a plateau, this class will help you move more efficiently and squat with confidence. Suitable for all levels.
WEIGHTLIFTING
Weightlifting this week is snatch. Working on the power snatch. Technique work, then a complex of snatch pull + 2 power snatch. Finishing with some heavy back squats.
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
Session: No in-person session
There is no in person LRC session today, Unlimited Clients, there is a session in your TrainingPeaks still. Enjoy!
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. Come ready to run fast and have fun.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we will be running intervals in the park. 100m on/100m recovery.
Friday
Time: 5:59am & 5:59pm
Location: Common Grounds
Session: The Coffee Run + LRC Training Camp
This week re will be cycling through the below seqeunce:
10X
2mins @ 7PRE
1min @ 8RPE
1min @ recovery
The evening session on the LRC Training Camp will be a chilled shake out run from the hotel.
Saturday
Time: 5:29am
Session: LRC Training Camp
We have an action packed day on the LRC Training Camp, all details will be shared in WA.
Sunday
Time: 5:29am
Location: Common Grounds
Session: Long Run + LRC Training Camp
Today we will host a community long run from Common Grounds for those who are still in Dubai.
Those on the training camp in KhorFakkan we will hike at 5:29am.
Monday:
Strength:
A) 1 min max set strict pull-ups
B) EMOM x 8 Pull ups @ 30% of max set
Conditioning:
Every 5 mins x 6
2 rounds
6 Alt Single Arm Manmaker
300/250m row
Tuesday:
Strength:
A) Every 75 sec x 9
1) 16 Alt goblet cossack squat
2) 40 sec alt single leg V-ups
3) 30 sec side plank E/S
B) Every 2 mins x 6 - 3 front squat @20x1
Conditioning:
30-20-10
Assault Bike
Rest 2 minutes after each set
Wednesday:
Strength:
Deadlift Every 2:00 x 5 - 2 reps
Conditioning:
AMRAP 22
In a team of 4
2000m C2 Bike
40 Power cleans (70/45)
40 TTB
Thursday:
Strength:
A) Every 90 sec x 8 - 10 DB box step up
B) Every 2 mins x 5 - 8 Alternating Barbell Reverse Lunges
C) EMOM x 8 - M1: 20 sec Nordic Hold / M2: 30 sec Ring rows
Conditioning:
500/450 ski
5 burpee pull-ups
400/350 ski
5 burpee pull-ups
300/250 ski
5 burpee pull-ups
200/150 ski
5 burpee pull-ups
100/50 ski
Friday:
Strength:
A) Every 75 sec x 8 1 push press (1 sec pause in dip)
Conditioning:
0-16 mins
2500m/2000m row
Every 2 mins - 6 box jump overs
16-26 mins
1500m/1200m row
Every 2 mins - 6 Dual KB Front squat
26-32 mins
1000m/800m row
Every 2 mins - 6 Dual KB STOH
GYMNASTICS
This Tuesday, we’re focusing on handstands and handstand walks! We’ll start with strength work before moving on to balance and control while upside down, beginning from the box and progressing to the wall and beyond.
Thursday, we’re heading back to the bar for another round of Bar Muscle Ups! Whether you're chasing your first rep or fine-tuning your technique for cleaner, stronger sets, we’ve got you covered with progressions, modifications, and strength drills to help you level up. Let's go!
HYBRID FITNESS
This week's HYBRID Fitness session focuses on running intervals and then some compromised running, getting used to pushing into the run after some taxing work.
MOBILITY
Unlock better depth, posture, and comfort in your front squats with this focused mobility class. We’ll target key areas, such as the ankles, hips, thoracic spine, and shoulders, to improve your squat mechanics and front rack position. Whether you’re new to squatting or looking to break through a plateau, this class will help you move more efficiently and squat with confidence. Suitable for all levels.
WEIGHTLIFTING
Weightlifting this week is snatch. Working on the power snatch. Technique work, then a complex of snatch pull + 2 power snatch. Finishing with some heavy back squats.
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
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 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
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. This ride always begins with 18 - 20km at 30kph before a longer segment with various formats. Expect the main group to ride around 34kph, slower groups will break off and form. Anyone is welcome to join.
Time: 04:59 am
Location: Bottom of the Stick, Al Qudra.
Sunday - Long Run
A run where we start and finish together. Up to 2hrs long depending on people needs.
If you're interested to join, reach out to Dan Bagley, db@innerfight.com
Time: 05:29 am
Location: Common Grounds
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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