Kids FTW 8  Weeks

Kids FTW 10 Weeks + 2 Days

Kids FTW 16 Weeks

Kids FTW 32 Weeks

Welcome to KIDS FTW!

KidsFTW is intended for a youth population of all fitness levels between the ages of 5-12. It is ideal, but not limited to, an affiliate setting where they can have fun with their friends! It is designed to run in a 40-minute class structure. The goal of KidsFTW is to provide youth coaches with the best possible tools to allow kids to enjoy exercise as they age and have FUN in every class. Kids will be encouraged to give their best effort regardless of ability level and be rewarded with a game for doing so! A daily warm-up, skill and instruction element, and workout of the day is provided, as well as a Coach Focus piece to assist with group management and equipment considerations. Celebrate the end of each class with a game from our database or choose your own to ensure kids will be excited to come back next time!


Class timeline: ~40:00
Class segment length: ~10:00*

*Although 10:00 is allotted for each segment, coaching the youth population will allow for a fluid timeline to maximize FUN of each segment! Always allow time for the game at the end of class, even if this requires shortening a previous segment.


*The goal of the warm up is to not only physically prepare for the class, but mentally and emotionally prepare the athletes as well.

*Coaches may encounter resistance or shyness from athletes during this time. Encourage but don’t force participation, as our main goal is to ensure kids enjoy their experience.


*During this segment, coaches have the chance to teach athletes the movements that will occur in the workout for the day, as well as brief the logistics of the workout.

*Because kids at this age may lack body awareness, quality of movement will vary from athlete to athlete and in general there will be very little consistency in terms of mechanics.

*Instead of spending valuable time correcting faults, which may emotionally deter a child from future participation, highlight and praise the good movement. (i.e. “I love the way your heels are glued to the floor!” or “Great job flying those rocketship hands super high!”)

*The point of performance focus is highlighted here. This may mean we are working on “knees out” in the squat ONLY and selectively ignoring other faults that occur simultaneously. This allows kids to focus their attention on one thing at a time, maximizing their success!

*If we highlight the good parts of their movement while selectively ignoring the faults, kids will generally be inclined to copy their peers who are being praised for their good mechanics.

*If an athlete demonstrates sound mechanics and good behavior, use them as a demonstrator for the movements during this segment! This also serves as motivation to their peers to move well.


*The goal of the workout is to get kids to put in their best effort vs. counting reps and rounds.

*If we establish the culture of workout “winners,” we risk diminishing their already mechanically inconsistent movement and encourage kids to shave reps and rounds to win the workout.

*Praise them for their hard work and sound mechanics whenever possible! (i.e. “Great job keeping your feet together on those hops!” or “Awesome work, your pockets are below your knees in your squat!)

*Ideal movement and behavior is celebrated, and the rest is ignored! Kids will start to understand what is important to you as a coach (mechanics vs. how fast they move/winning the workout).

*As adults, we record our reps, rounds and times on the whiteboard. As a motivator and to encourage sound mechanics, coaches may choose kids who focused on their quality of movement during the workout to record their names on the whiteboard.


*No matter what happens to the timeline of the class, we must always play the game! This ends the class on a high note, thus encouraging participation for the upcoming classes.

*If a game doesn’t go as planned and the kids aren’t having fun, move on to a new one! It’s perfectly acceptable to be flexible here and maximize their enjoyment.

EQUIPMENT LIST (Suitable for a 10-person class)


1-2 large mats or 4-6 small yoga-sized mats
15-20 Cones (flat and/or tall)
10-15 Dodgeballs (soft/foamy)
20 Markers or PVC pipes cut into 5-inch sections
8-10 foam rollers (any size)
10 small jump ropes in various lengths
8-10 resistance bands to secure barbells for pull-up stations


Range of light kettlebells (2-10#)
Range of light dumbbells (2-10#)
Range of light medicine balls (4-8#)


Why doesn’t this program teach as many movements as I learn in my adult fitness classes?

Kids require more repetition of less movements to improve mechanics and ensure that they are understanding and retaining the concepts of the movements. We want them to graduate the TRAINFTW KIDS program with sound mechanics in all the basics before we teach more complex movements.

Why isn’t my kid lifting weights in this program?

Before puberty, kids do not get stronger through hypertrophic growth. Therefore, adding weight isn’t necessary to build strength before that time. Children will improve strength through practicing the movements and improving technique. In this program, children will be assigned weights as a reward for good mechanics vs. a means to gain strength.

Why don’t we use PVC or barbells in this program?

Growing and changing bodies can be tough at this age! Because of that, kids may struggle with simply moving their own bodies in space with good technique or understanding movement patterns in general. Therefore, we wait to add the complexity of barbell movements until they have a great grasp on the basics.

I noticed the coach doesn’t correct movement faults in the workout, only praises good movement. Why is that?

We want our program to be a positive and fun experience for each and every child that attends. Therefore, we use positive language to praise the behaviors/movement elements that we like and ignore the things we aren’t focused on at that time. We often focus on a single element of a movement in class and we want to praise athletes for working hard on what we practiced. For example, we may have worked on going below parallel in a squat in skill work, and that is the coach’s praise that day.