Physical fitness for kids: 50 exercises for body balance

To develop endurance, strength, balance and flexibility, children need exercises that help them practice a variety of different movement skills.

Practicing these fine and gross motor skills help them develop dexterity, muscle strength, hand–eye coordination and sensory perception.

Developing fine motor skills is the major building block for developing more significant motor skills, such as shooting a basketball into a hoop.

As you probably know, fitness games involve more than running around. These games promote personal wellness and self-esteem through teamwork and strategies.

Physical fitness for kids must include balance exercises, co-ordination drills and rhythm games.

In this article, For Kids will provide parents with a list of 50 fitness games and exercises for kids that can be performed both indoors and outdoors.

The games are meant to be challenging and enjoyable for all kids, and they’re not designed to show athletic weaknesses.

During group activities, problem-solving and social interaction between kids is extremely important and must be encouraged.

Motor development progresses through a sequence of skill levels, and it’s important to teach children the fundamentals of physical skills before they move on to more complex skills.

Physical fitness for kids

Table of Contents

• 1. Balance Games
• 2. Coordination Exercises
• 3. Foot Drills
• 4. Rhythm Exercises

16 balance games for kids

Balance is the foundation of every physical skill. It’s one of the most important basic skills kids can develop, but it takes some time and practice to learn.

​There are two types of balance:

• Static balance: controlling the body in static position.
• Dynamic balance: controlling the body position while moving.

Here are 16 different types of games and activities to develop balance for kids.

1. Balance a Book

Props: A book for each participant

Steps:

1. Stand with your feet hip-distance apart, with your arms at your sides and your belly button pulled back toward your spine.
2. Elongate your neck, but keep your chin parallel to the floor.
3. Balance a book on your head and begin to walk slowly.
4. Take 10 steps, turn around and walk back 10 steps.
5. Repeat this exercise five times.

2. Close Your Eyes

This exercise will challenge your child one step further by having them close their eyes while balancing their book.

Steps:

1. Stand perfectly straight with your arms down by your sides and your eyes closed.
2. Bring one foot off of the floor and hold this position for 10 seconds.
3. Do this five times and then repeat the exercise five times with your other leg.

3. Heel Up

Props: A chair for each participant

Steps:

1. From a standing position, shift your weight to your right foot. You may need to hold onto something, such as a chair or someone’s hand.
2. Bend your left knee and bring your left heel up behind you.
3. Without using your hands, hold your left foot as close to your bottom as you can get it.
4. Remain in this position for a count of 10. Return your left foot to the mat.
5. Repeat this exercise 10 times with this leg, and then repeat it 10 times with your other leg.

Variation: Challenge children who are comfortable in this position by asking them to grab the raised ankle with their hands and pull the heel closer to the buttocks.

4. Put On Your Shoe!

Props: A pair of each participant’s shoes

Sometimes falling out of balance can help you improve your balance by strengthening the supporting muscles.

Steps:

1. In a standing position, try putting on your shoes, one shoe at a time.
2. Repeat this 10 times and then switch to the other leg.

Variation: If this movement is easy for some children, have them try tying their shoes, too.

5. Walk the Line

Props: Tape, chalk or a rope

To help with dynamic balance, have the children make and walk a straight line.

This simple exercise really does improve balance.

Steps:

1. Make a straight line by using a length of tape on the floor, sidewalk chalk on the playground or the edge of a curb.
2. Walk the line while placing your feet heel-to-toe.

Tip: Tell the participants to keep their eyes on the end of the rope, line or tape. This will make walking and keeping their balance a little easier.

6. Balance and Catch

Props: A ball for each pair

This game will allow children to practice their balance, hand–eye coordination and
timing.

Divide the group into pairs or have the players choose partners.

Steps:

1. Have one partner stand off to one side.
2. The second partner will toss the ball to the first while they’re trying to complete one of the following four balance challenges:
   • Have the first partner walk a straight line. As they do, the second partner will toss the ball to them. The first partner must immediately throw the ball back. Repeat this 10 times.
   • Have the first partner walk backward on the straight line. They must catch and throw back the ball that’s tossed by the second partner. Repeat this 10 times.
   • While standing on one leg, the first partner must catch the ball that’s tossed by the second partner and throw it back. Repeat this 10 times.
   • While standing on one leg, the first partner must jump up and down. They must catch the ball that’s tossed and throw it back to the second partner. Repeat this 10 times.

7. Balance Challenge

Steps:

1. Stand on one leg, close your eyes and count how many seconds you can keep your balance for.
2. Repeat this 10 times and then switch to the other leg.

Variations: To make this more challenging, stand on one leg and try one of these four variations.

• Place both arms overhead.
• Raise one hand while keeping the other hand down.
• Perform arm circles with both arms.
• Close your eyes and try to touch your nose.

Repeat your chosen variation of this physical fitness exercise for kids 10 times, and then switch to the other leg.

8. Knee-Up and Extend

Steps:

1. Stand with your hands on your hips; shift your weight to the right foot.
2. Lift your left foot slightly so just the ball of the foot is touching the ground.
3. Lift your left knee up so that the foot leaves the ground.
4. Bring your left leg down and extend it out to the side without letting the foot touch the ground.
5. Return to the starting position. Repeat the movement 10 times and then switch to the other leg.

9. Step-Ups

Prop: A step for each participant

Steps:

1. Stand while facing a step.
2. Step up onto the step with one foot, while leaving the other foot behind so that it’s not touching the step.
3. Repeat this movement 10 times and then switch to the other leg.

10. Balancing Kicks

This exercise is meant to be performed at a slow pace.

Steps:

1. Begin in a standing position. While keeping your arms out to your sides to help you maintain balance, shift your weight to stand on one leg.
2. Bend your other leg at the knee, bringing your foot up under you until your heel is touching your bottom.
3. Kick straight out in front of your body.
4. Bring your heel back under your bottom and step back down into the starting position.
5. Repeat this exercise five times, then switch legs and do the exercise five more times.

11. Leg Stands

Steps:

1. Start out by standing on one leg.
2. While bending at the waist, try to keep your balance as you pick up an object off the ground.
3. Repeat this exercise 10 times.

Variations:

• Stand on one foot. Move your arms in different positions: overhead, one up and one down, at shoulder height, one forward and one back.
• Stand on one leg and close your eyes.

12. Figure-4 Lunges

1. Steps:

1. While standing on your left leg with your hands on your hips, bend your right knee and place the toes of your right foot behind your left calf,
2. Turn your right knee out, bend your left knee and step back to the right on a diagonal with your right foot flat and your toes turned out.
3. Push off with your right foot and straighten your left leg to return to the starting position.
4. Repeat this set of movements 10 times before switching to the other leg.

13. Falling Paper

Props: A small to large sheet of paper for each pair

Divide the group into pairs or have the players choose partners.

Steps:

1. One partner must begin in a standing position with the other partner sitting across from them on the floor.
2. The standing partner must hold a sheet of paper overhead and drop it in front of the seated partner.
3. The seated partner must try to catch the falling paper by using only their fingertips.
4. After doing this fitness exercise for three minutes, switch roles.

14. Got It

Props: A variety of soft objects of different sizes and shapes for each pair

Divide the group into pairs or have the players choose partners.

Steps:

1. One partner must lie face-up on the floor, resting on their elbows with their legs about 8 to 10 inches off the floor.
2. The other partner must stand above the first, facing her, and drop one soft item at a time.
3. The partner on the floor must catch the falling objects with their feet, while keeping their feet off the floor.
4. Do this with 10 different objects and then switch roles.

15. The Picker Upper

Props: A soft ball or pillow for each participant

Steps:

1. Begin by sitting on the floor.
2. Grab a pillow or soft ball by using only the insides of your ankles. Squeeze and lift the soft object off the floor and then set it back down.
3. Repeat this exercise for kids 10 times.

16. Toe Gripping

Props: Small objects, such as marbles; a bucket for each participant

Steps:

1. Using only your toes, pick up small objects (marbles, small plastic toys and such) from the floor and place them in a bucket.
2. When the last object has been dropped into the bucket, knock it over and start again.
3. Repeat this balance game 10 times.

Hand-eye, Hand-foot and visual tracking exercises & activities

Another group of activities to increase kids’ fitness level includes hand-eye, hand-foot and visual tracking coordination.

By the time a child reaches the age of six, their eyes have usually achieved their normal round shape, and the muscles of the eye can now help track and follow moving objects.

Here are 12 exercises to enhance the visual tracking and co-ordination skills of kids.

17. Juggling

Props: A ball for each participant

Demonstrate this movement for the children first.

Juggling requires top-notch hand-eye coordination and timing skills.

To teach the kids to juggle, I begin with only one ball.

Steps:

1. Hold the ball in one hand and toss it into your other hand. This may be as far as you can go at this point. Keep practicing!
2. The next step is to toss the ball up and catch it with the opposite hand. Continue with that movement until you feel competent.
3. The last step is to toss the ball high, catch it with the opposite hand and then toss it directly across to the opposite hand.
4. Regardless of what step you get to, do this fun physical fitness exercise for kids for three minutes.

18. Watch the Racquet

Props: A racquet and tennis ball for each pair

With this exercise, kids will experiment with directional patterns by using a tennis racquet.

This is a visual tracking game to play with a partner, so you’ll need to divide the group into pairs or have the players choose partners.

Steps:

1. Ask your partner which way the ball will go if you hold the tennis racquet in a particular position.
2. After they answer, toss a ball and hit the ball in the same way you held the racquet to get the answer.
3. After doing this several times, switch roles.

19. Soccer Stop

Props: A ball for each pair

Divide the group into pairs or have the players choose partners.

Steps:

1. Stand 10 feet away from your partner and take turns rolling the ball to one another at various speeds and in different directional patterns.
2. Trap the rolling ball with your feet, and make sure you each get to make at least 25 traps.

You may also be interested in: Soccer For Kids: Complete Guide To Bring Another Messi​

20. Drop Kicks

Props: A medium- to large-sized ball for each pair

Divide the group into pairs or have the players choose partners.

This exercise should be done outside, and you should demonstrate the movement for the children first.

Steps:

1. The partner holding the ball in their hands must drop it down by one foot and kick it to the other player.
2. Repeat this exercise several times and then switch roles.

Variation: To challenge the children even more, have them work with smaller balls or balls of different shapes.

21. Knee Bumps

Props: A medium to large, soft ball for each participant

This exercise is best performed outside, and once again, you should demonstrate the movement to the children first, before having them start.

Steps:

1. From a standing position, hold the ball and drop it toward one knee.
2. With proper timing, you’ll become able to bump the ball with your knee.
3. Repeat this several times with each knee.

22. Tennis

Props: A racquet and ball or balloon for each participant

The object of the game is to keep the ball or balloon from falling to the ground.

Steps:

1. Hold the racquet face-up and bounce a ball on the racquet strings.
2. Count the number of hits you can complete in a row, and start over if you drop the ball.
3. Do this exercise for three minutes.

Read more about kids and tennis: Tennis for kids – best age, benefits, cost, choose academy

23. Traveling Tennis

Props: A racquet and a ball or balloon for each participant

The object of this game is to keep the ball from falling to the ground.

Steps:

1. Hold the racquet face-up, bounce a ball on the racquet strings and begin to walk.
2. Count the number of bounces you’re able to make in a row, and start over if you drop the ball.
3. Do this outdoor exercise for one minute.

24. Tennis Dribbling

Props: A racquet and a ball for each participant

Steps:

1. Repeatedly bounce the ball by using the strings of the racquet.
2. Once you get comfortable with this movement, walk around while dribbling.
3. Count the number of dribbles you’re able to complete in a row, and start over if you miss.
4. Do this exercise for one minute.

25. Reaction Tennis

Props: A wall; a racquet and a ball for each participant

Steps:

1. Hit the ball against the wall several times in a row.
2. Count the number of hits you’re able to make in a row and start over if you miss.
3. Do this exercise for three minutes.

26. Moon Ball

Props: A racquet and ball for each participant

Steps:

1. Hit the ball into the air as high as you can, while using the racquet strings to stay in control.
2. Do this workout for five minutes.

27. Grounder

Props: A ball for each pair; 1 baseball glove per participant

Divide the group into pairs or have the players choose partners.

Steps:

1. Roll the ball at various speeds and in different directional patterns for your partner.
2. Have your partner catch your grounders with a baseball glove.
3. Do this exercise for one minute and then switch roles.

28. Circle Kicking

Props: A hacky sack or foot bag for each participant

The object of the game is to kick the sack several times before it falls to the ground.

Steps:

1. To learn to control the sack, begin kicking it into the air with your toes and then move on to kicking it with the instep of your foot.
2. Do this exercise for 10 minutes, switching feet every so often.

Foot Drills

Foot drills are an important element when it comes to mastering fundamental movements.

Using a proper stance during starts, stops and jumps will improve your effectiveness and efficiency in most sports.

Here are eight different speed drills for kids to increase their running ability and speed.

29. Heel-Toe

Steps:

1. Walk in a straight line, placing the heel of your right foot up against the toes of your left foot.
2. Step forward, placing your left heel against the toes of your right foot.
3. Increase your speed as you feel comfortable with this movement.
4. Do this exercise for three minutes.

30. Side Stepping

Steps:

1. From a standing position, pick up your right foot and cross it over your left foot (the outer parts of your feet should be touching).
2. Pick up your left foot, slip it out from behind the right and move sideways.
3. Repeat this motion to continue moving sideways. Increase your speed as you feel comfortable.
4. Do this exercise for one minute.

31. Shuffle

Steps:

1. In a standing position, shuffle or slide your feet along the floor while moving on a forward diagonal to your right, and then shuffle back to the center.
2. Immediately shuffle on a diagonal to your left side, and then come back to the center.
3. Do this exercise for three minutes.

32. Figure-8 Shuffle

Steps:

1. From a standing position, Shuffle (#31) to your right to form one half of a figure-eight.
2. Shuffle to your left to form the other half of a figure-eight.
3. Repeat this speed drill 30 times.

33. Zorro Drag

Steps:

1. Stand with the toes of your left foot facing straight ahead and your right foot turned out at a 45-degree angle, with its heel touching your left arch.
2. Place your hands on your hips. While keeping your left leg straight, step forward and on a diagonal with your right foot, bending your knee to align it with your ankle.
3. Drag your right foot back to the starting position.
4. Perform this exercise 10 times and then switch legs.

34. Tire Running

Props: Eight hoops or circles

This foot drill is often used in football practice.

Steps:

1. Place pairs of hoops in a line.
2. Starting at one end of the lineup, run as fast as you can, making sure that you step your feet into the inner circle of each hoop.
3. Do this fitness exercise for three minutes.

35. Straddle Step

Steps:

1. Stand with your feet together.
2. Step wide with your right leg and then the left leg.
3. Immediately bring your right leg in, and then bring your left leg in. This movement can be done quickly or slowly.
4. Continue this fitness workout for three minutes.

36. Kangaroo Jumps

Props: A small- to medium-sized ball for each participant

1. Place a ball between your inner thighs.
2. Using your inner-thigh muscles, squeeze your legs together to hold the ball in place.
3. Squat down and jump forward while keeping the ball in place.
4. Count the number of successful jumps you make.
5. Do this fun exercise for three minutes.

Rhythm and timing activities for kids

In my experience, with children and athletics, it’s best to teach children rhythm at a young age.

Rhythm doesn’t just mean learning to dance.

We use rhythm in basketball, tennis and gymnastics, and even in more common activities throughout our day.

Rhythm may be generally defined as movement marked by the regulated succession of strong and weak elements or of opposite or different conditions. It’s the recurrence or a pattern that is established during a certain time period.

Get into the rhythm with the following group rhythm exercises for kids of all ages (preschoolers, middle-schoolers and highschoolers).

37. Move to the Beat

Kids who love to dance and who dance well are kids who hear the beat of the music and can move different parts of their bodies with the beat.

This exercise will help kids move different parts of their body separately and then bring all the parts together.

To begin, start playing the music.

Steps:

1. First, move only your head.
2. When you feel the beat, move your shoulders. Begin with one shoulder at a time and then bring both shoulders together.
3. Next, move down to incorporate each part of the body: hands, arms, torso and legs. Learn to move each body part separately and then bring them together.
4. Do this physical exercise for three minutes.

38. Bounce to the Beat

Props: A basketball for each participant

The beat is the basic unit of time in music. “Beat” is another word for the tempo, meter, rhythm or groove of the music.

Steps:

1. Listen for a strong beat in your music. When you hear it, bounce a ball to the beat.
2. Do this exercise for 3 minutes.

39. Bouncing a Ball

Props: A basketball for each participant

A sense of rhythm is needed in all sports. The objective of this game is to dribble a basketball with a sense of rhythm.

Steps:

1. Begin by bouncing a ball to create the beat for 30 seconds.
2. Next, dribble the ball twice as fast as the beat for 30 seconds, go back to a single bounce, and then back to the “double dribble.”
3. Now, add on a quick triple bounce, and then follow a single, double, triple sequence.
4. Repeat this exercise for five minutes.

40. Dribble Around a Chair

Props: A basketball and a chair for each participant

Steps:

1. Set up a chair and dribble around it.
2. Reverse your circle and travel backward.
3. Repeat this exercise for five minutes.

41. Bouncing Basketballs

Props: A basketball for each participant

Steps:

1. Begin by bouncing the ball to a certain height.
2. After you have that under control, change the rhythm by bouncing the ball higher.
3. Do this exercise for three minutes, while keeping a steady rhythm going at all heights.

42. Two-Ball Bounce

Props: Two basketballs per pair

Divide the group into pairs or have the players choose partners.

Steps:

1. Have the pairs of partners stand about 15 feet apart. Each player will have a ball, and partners must bounce-pass the balls to each other at the same time.
2. Count the number of successful passes.
3. Do this exercise for three minutes.

43. Non-dominant Hand/ Non-dominant Foot

Props: A basketball and/or soccer ball for each participant

Steps:

1. Dribble a basketball with only your non-dominant hand, or kick a soccer ball with only your non-dominant foot.
2. Engage in this funny physical fitness for kids game for three minutes.

44. All-Out Dribble

Props: A basketball for each participant

This game is played on a basketball court. If you don’t have access to a basketball court, delineate the boundaries of a court in the space you have.

Steps:

1. Starting from one end of the court, run as fast as you can to the other end of the court while dribbling the basketball.
2. Record your time and try to beat it.
3. Do this for five minutes.

45. Backward Basketball

Props: A basketball for each participant

This game is played on a basketball court. As with the previous exercise, if you don’t have access to a basketball court, delineate the boundaries of a court in the space you have.

Steps:

1. Starting from one end of the court, run backward while dribbling the basketball as fast as you can.
2. Record your time and try to beat it.
3. Continue this great outdoor activity for three minutes.

46. Basketball Balance

Props: A basketball for each participant

Steps:

1. Begin bouncing the basketball.
2. Challenge yourself by standing on one leg as you dribble.
3. Do this for three minutes on each leg, setting the leg that’s up down for a break as needed.

47. Blindfolded Basketball

Props: A basketball for each participant

Steps:

1. Begin bouncing the basketball.
2. Close your eyes and keep dribbling.
3. Do this for three minutes before opening your eyes.

48. Two-Ball Toss

Props: Two balls per pair

Divide the group into pairs or have the players choose partners. This exercise requires hand-eye coordination and timing!

Steps:

1. Stand about 10 feet away from your partner while each of you holds a ball.
2. On “Go,” toss the balls to one another at the same time.
3. Eventually, you should try tossing the balls back and forth without having to say “Go.”
4. Do this for three minutes.

49. Frisbee Toss

Props: A Frisbee for each pair

Divide the group into pairs or have the players choose partners. Throwing a Frisbee to a partner will help each participant work on their co-ordination.

Steps:

1. In pairs, practice throwing a Frisbee. If you complete a forehand (or regular, pass), you get one point.
2. Throwing a backhand pass is much more difficult. If you complete one of these, you get two points.
3. The first person to reach 20 points wins.

50. Swing and Hit

Props: A skill-level-appropriate baseball and bat for each pair

Divide the group into pairs or have the players choose partners.

Steps:

1. Toss a ball for your partner to hit.
2. Practice this exercise for 15 minutes and then switch roles.

image 4: Wikimedia Commons