Introduction to Functional Training for Kids

Hey there, young champions!

Welcome to the very first blog post from Primary Fitness Games! Are you ready to discover a super cool way to get strong, move better, and have a blast? Today, we’re diving into functional training—a type of exercise that’s perfect for kids like you (under 11 years old). Let’s find out what it is, why it’s awesome, and how you can try it safely!

What Is Functional Training?

Functional training is all about moving your body in ways that help you in everyday life—like running, jumping, or carrying your school bag. Think of it as exercise that makes you a superhero for real-world adventures! Moves like squats (pretending to sit in an invisible chair), jumps (like leaping over puddles), or pushing (like shoving a heavy box) are all part of functional training. These moves make your muscles stronger and help you balance better.

Scientists, like Dr. Gregory Myer and his team, studied how functional training helps kids. In their 2014 research, they found that exercises like these improve your strength, coordination, and even help prevent injuries (Myer et al., 2014). That means you can play longer and safer!

Why Functional Training Is Great for Kids

Functional training isn’t just for grown-ups—it’s perfect for primary school kids, too! Here’s why, backed by science:

• Builds Strong Muscles: Squats and jumps make your legs and arms stronger, so you can run faster or climb higher. Myer et al. (2014) showed that these moves help kids get stronger without heavy weights.
• Boosts Coordination: Ever trip while running? Functional training helps your brain and body work together, so you move smoother. The study said it improves your “neuromuscular control” (fancy words for moving like a ninja!).
• Keeps You Safe: By practicing proper movements, you’re less likely to get hurt during sports or playtime. The research found it lowers injury risks for young athletes.
• It’s Super Fun!: Functional training can feel like a game—think hopping like a frog or crawling like a bear!

Try These Fun Functional Moves!

Ready to give it a go? Here are three kid-friendly functional training moves you can try at home or at the park. Always ask an adult to watch, and stop if anything feels wrong!

1. Frog Squats: Pretend you’re a frog! Stand with feet wide, bend your knees to “sit” low, then stand up. Do 10 in a row. This makes your legs strong for jumping.
2. Star Jumps: Start standing, then jump up, spreading your arms and legs like a star. Land softly and repeat 15 times. This helps your heart and coordination.
3. Bear Crawls: Get on hands and knees, lift your knees slightly, and crawl forward like a bear for 10 steps. This builds arm and core strength!

Turn it into a game: Time how fast you can do 10 frog squats or see how many star jumps you can do in 30 seconds!

Staying Safe While Having Fun

Functional training is awesome, but safety comes first! Myer et al. (2014) say kids should always:

• Start slow and learn proper form (like keeping knees over toes in squats).
• Use body weight only—no heavy weights for under-11s!
• Have an adult or coach guide you to avoid mistakes.
• Rest between sessions to let your muscles recover.

If you feel tired or sore, take a break and tell a grown-up. Functional training should feel fun, not hard!

Join the Fun with Primary Fitness Games!

Want to try functional training with other kids? At Primary Fitness Games, we do tons of fun moves like these in our events! Our games are all about getting strong, moving better, and having a blast with friends. Check out our website to join next event or try these moves at home!

Join Primary Fitness Games Today!

Reference: Myer, G. D., et al. (2014). "Neuromuscular training for the enhancement of athletic performance and injury prevention in youth." Journal of Sports Sciences, 32(20), 1857–1865. Available at: https://pubmed.ncbi.nlm.nih.gov/25385277/