Best Sports Workouts for 12 Year Olds | Fun & No Equipment

Being twelve is a big year for your body. You are growing fast and probably starting to play more sports at school. You might want to get faster or stronger for your team, but you do not need a gym or heavy weights to do that. In fact, using your own body weight is the best way to get fit at this age.

This guide shows you how to turn your home or backyard into a training spot. These moves are based on real sports like basketball and soccer so you can have fun while you get fit.

Why Sports Moves are Better Than Gym Moves

At your age, your body is still changing. Lifting big weights can sometimes be too much. It is much better to learn how to move your body well. Sports workouts help you with balance and speed. They also help you stay safe so you do not get hurt when you are playing for real. Plus, these moves are more fun than just doing the same thing over and over in a gym.

Speed Drills for Soccer and Running

If you want to be the fastest person on the field, you need to work on your feet. You do not need a track to do this. You just need a little bit of space.

• Fast Feet: Stand in one spot and run as fast as you can without moving forward. Do this for 20 seconds.
• Side Steps: Imagine you are guarding someone in a game. Move side to side quickly while staying low to the ground.
• The Sprint Start: Practice starting a run from a stop. See how fast you can get to the other side of the yard.

Jumping Power for Basketball and Volleyball

Jumping high is all about how you use your legs. These moves will help you reach higher and move more quickly.

• Frog Jumps: Squat down low and jump as far forward as you can. Land softly on your feet.
• Reach for the Sky: Stand still and jump straight up. Try to touch a high spot on a wall or a tree branch.
• Box Steps: Find a sturdy step or a low bench. Step up and down as fast as you can for one minute.

Staying Strong and Safe

A strong body is a safe body. These moves help your muscles get ready for any sport you like to play.

• The Plank: Hold your body in a straight line while resting on your arms. See if you can hold it for 30 seconds without dropping.
• Bear Crawls: Get on your hands and feet and crawl like a bear across the room. This makes your arms and legs work together.
• Wall Sits: Lean your back against a wall and slide down until your knees are bent. Hold it until your legs start to feel warm.

How to Stay Consistent

The most important thing is to do these moves often. You do not have to do them for a long time. Even 20 minutes a day can make a big difference. Make it a game by timing yourself or racing a friend. If you keep it fun, you will want to do it every day. Pretty soon, you will feel faster and stronger on the field.

Summary for Your Progress

Getting fit at age 12 is all about moving in different ways. By doing these jumps, runs, and crawls, you are building a great base for your future. You are also taking care of your body so you can play the sports you love for a long time. Just remember to drink plenty of water and have fun with it.