Muscle Development During Sports for Kids

Children in the Internet age often lack the muscle tone and strength of past generations. Too much time at the television and computer are to blame for this lack of activity in our kids. When given the choice, children who spend much of the time sedentary will choose sedentary activities. Parents who insist that children participate in sports or athletic activities help ensure their kids attain proper muscle development.

  1. Lack of Strength

    • The human body systems work the best when the body is fed and exercised properly. Children who are inactive may become ill and get injured more often. When sedentary children begin a more active lifestyle, they must start slowly to prevent straining or injuring muscles. Short, consistent workouts will begin to build up muscles to their maximum potential in a few weeks. Once your child appears stronger and has more stamina, enroll her in a sport or begin athletic activities.

    Upper Body Development

    • The wheelbarrow is a simple upper-body exercise. Lay the child on his stomach and have him push up with his arms. Lift his feet in the air so the child is at slight incline. Push slightly as he walks around on his arms. Set a specific distance every day to for the wheelbarrow walk. For push-ups, have your child lay on his stomach and push up with his feet and arms. He should be on his toes with his hand flat on the ground, back straight and also flat. Have him lower himself slowly to the ground with his arms. Say a letter of the alphabet for every push up to add encouragement. These exercises will help in muscle development for all sports that require upper body use.

    Abdominal and Back Development

    • For crunches, lay the child on her back with her knees up, pointing toward the sky. Hold her feet down by kneeling in front of them and putting your knees on her feet. This frees up your hands to give a high five each time the child crunches up as far as she can go. Make sure she keeps her neck straight to avoid straining those muscles. To strengthen back muscles, lay the child on her stomach, arms and legs out as if they are flying. Have her raise her right arm and left leg at the same time as high as she can. Repeat this, alternating sides as many times as the child can. Developing abdominal and back muscles increase strength for gymnastics or running.

    Lower-Body Development

    • Work lower-body muscles in the legs and back to increase muscle development for playing soccer, lacrosse or football. Bear walks get kids working all lower body muscles. Have the child bend over, putting his hands flat on the ground, bottom up, legs slightly bent. Take large steps with the arms and legs to walk like a bear. Make a game of it by bear-walking to the "cave," which can be under a picnic table or in the garage. Lunges are another work out for lower body. Walk like an astronaut by putting hands on hips and taking large lunge steps, alternating legs. Have the child go down as far as he can in the lunge before coming up to take the next step.