Age-Appropriate Programming

Designing calisthenics programs for young athletes requires matching training to their developmental stage. What works for a 16-year-old is inappropriate for a 7-year-old, and vice versa. This chapter provides practical programming frameworks for each age group.

Programming Principles for Youth

Guiding Principles

1. Fun First If children don't enjoy training, they won't continue. Build positive associations with movement through:

• Game-based activities
• Variety and novelty
• Appropriate challenge (not too easy, not too hard)
• Positive social experiences
• Celebration of effort, not just achievement

2. Skill Before Load Movement quality must precede intensity:

• Master bodyweight movements before adding challenge
• Develop coordination before speed
• Build consistency before complexity

3. General Before Specific Broad athletic development supports long-term success:

• Multiple movement patterns
• Various activity types
• Cross-training approach
• Avoid early specialization

4. Process Over Outcome Focus on:

• Effort and improvement
• Movement quality
• Learning and growth
• Personal bests (not comparison to others)

Training Variables by Age

Programming for Young Children (Ages 6-9)

Training Goals

Primary goals for this age group:

1. Develop fundamental movement skills
2. Build coordination and body awareness
3. Create positive associations with physical activity
4. Introduce basic movement patterns
5. Develop listening skills and ability to follow instructions

Session Structure

Total time: 30-45 minutes

Warm-up (5-10 min):

• Animal movement games (bear crawls, frog jumps, crab walks)
• Tag games
• Follow-the-leader
• Simple dynamic movements

Skill Development (15-20 min):

• 2-3 focus activities maximum
• Circuit-style or station rotation
• Frequent changes (5-7 min per activity)
• Lots of repetition within games

Active Games (10-15 min):

• Team games incorporating learned skills
• Obstacle courses
• Relay races
• Free play with guidance

Cool-down (5 min):

• Simple stretches as a game ("reach for the sky")
• Deep breathing
• Positive recap

Appropriate Exercises

Locomotion:

• Running, jumping, hopping
• Bear crawls, crab walks
• Frog jumps
• Army crawls
• Galloping, skipping

Upper Body:

• Wall push-ups (against wall)
• Crawling variations
• Hanging (supervised)
• Climbing activities
• Pushing/pulling games

Lower Body:

• Squat to target (sit on box, stand up)
• Jumping games
• Single-leg balance games
• Lunging (stepping games)
• Hopping activities

Core:

• Plank holds (as "bridges")
• Dead bugs (as "dying beetles")
• Superman holds (as "flying")
• Rolling activities
• Animal walks

Sample Session (Ages 6-9)

Warm-up (8 min):

• "Animal Kingdom" - move like different animals around the room
• Freeze tag (freeze in specific positions)

Skill Circuit (18 min): Station 1: Jump over small obstacles (4 min) Station 2: Wall push-ups - count as high as you can (4 min) Station 3: Balance beam walking (4 min) Station 4: "Superman" flying holds (4 min) Rotate every 4 minutes

Game (12 min):

• Obstacle course relay incorporating the skills practiced
• Team competition with focus on completion, not speed

Cool-down (5 min):

• Partner stretching games
• "What did you learn today?" discussion
• High-fives and celebration

Programming for Older Children (Ages 10-13)

Training Goals

1. Refine fundamental movement skills
2. Introduce resistance training concepts
3. Develop sport-specific movement patterns
4. Build training habits and discipline
5. Increase work capacity appropriately

Session Structure

Total time: 45-60 minutes

Warm-up (10 min):

• Dynamic mobility routine
• Movement preparation
• Activation exercises
• Skill-specific preparation

Skill Work (15-20 min):

• Technique-focused practice
• Progressive challenges
• Appropriate feedback

Strength/Conditioning (15-20 min):

• Bodyweight resistance exercises
• Circuit training
• Age-appropriate loading

Games/Application (10-15 min):

• Applying skills in game context
• Friendly competition
• Fun activities

Cool-down (5-10 min):

• Flexibility work
• Recovery discussion
• Session review

Appropriate Exercises

Push Movements:

• Regular push-ups (or incline)
• Pike push-ups (beginner)
• Dips (bench or parallel bars with control)
• Diamond push-ups

Pull Movements:

• Assisted pull-ups (bands or machine)
• Inverted rows (various angles)
• Negative pull-ups
• Hanging exercises

Squat Movements:

• Bodyweight squats
• Split squats
• Box squats
• Jump squats (controlled)

Hinge Movements:

• Hip hinges
• Single-leg deadlifts (bodyweight)
• Glute bridges
• Nordic curl negatives (assisted)

Core:

• Planks (front, side)
• Dead bugs
• Hollow body holds
• Pallof press (band)

Sample Session (Ages 10-13)

Warm-up (10 min):

• Jogging with direction changes (2 min)
• Dynamic stretches: leg swings, arm circles, torso twists (3 min)
• Movement prep: squat-to-stand, inch worms, world's greatest stretch (5 min)

Skill Block (15 min):

• Push-up technique practice (5 min)
  • Focus on body alignment, full range of motion
• Pull-up progression work (5 min)
  • Band-assisted or negative reps
• Squat depth and control (5 min)
  • Goblet squat position, tempo work

Conditioning Circuit (20 min): 4 rounds, 30 sec work, 15 sec transition:

1. Push-ups (appropriate variation)
2. Inverted rows
3. Squat jumps
4. Plank hold
5. Rest 90 sec between rounds

Game (10 min):

• Team relay incorporating exercises
• Points for form, not just speed

Cool-down (5 min):

• Static stretching routine
• Session highlights discussion

Programming for Adolescents (Ages 14+)

Training Goals

1. Develop strength and power
2. Build sport-specific fitness
3. Introduce periodization concepts
4. Develop training autonomy
5. Progress toward advanced skills (when appropriate)

Session Structure

Total time: 60-90 minutes

Warm-up (10-15 min):

• General warm-up
• Dynamic mobility
• Movement-specific preparation
• Activation work

Skill/Strength Work (30-45 min):

• Primary exercises
• Progressive overload
• Appropriate rest periods
• Quality over quantity

Conditioning (15-20 min):

• Sport-specific conditioning
• Work capacity development
• Appropriate intensity

Cool-down (10 min):

• Flexibility work
• Recovery protocols
• Planning next session

Appropriate Exercises

At this age, adolescents can train most calisthenics movements with appropriate progression:

Push progression:

• Standard push-ups → decline → weighted
• Pike push-ups → wall handstand push-ups
• Dips → weighted dips
• Archer push-ups (introduction)

Pull progression:

• Pull-ups → weighted pull-ups
• Various grips (wide, close, neutral)
• Muscle-up progressions (when appropriate)
• Front lever progressions (when appropriate)

Squat/Leg progression:

• Single-leg squat progressions
• Pistol squat development
• Plyometric progressions
• Nordic curls

Core progression:

• L-sit progressions
• Dragon flag progressions
• Hollow body progressions
• Rotational work

Sample Session (Ages 14+)

Warm-up (12 min):

• Light cardio (3 min)
• Dynamic mobility routine (5 min)
• Movement prep and activation (4 min)

Strength Block A - Push/Core (20 min):

• Push-up variation: 3 x 8-12
• Pike push-up or HSPU progression: 3 x 5-8
• L-sit practice: 3 x 15-30 sec
• Rest 90-120 sec between sets

Strength Block B - Pull/Legs (20 min):

• Pull-up variation: 3 x 6-10
• Inverted rows: 3 x 10-12
• Pistol squat progression: 3 x 5-8 each leg
• Rest 90-120 sec between sets

Conditioning (15 min):

• Circuit or interval training based on goals
• Sport-specific work if applicable

Cool-down (10 min):

• Static stretching
• Foam rolling
• Session notes and planning

Progression Guidelines

When to Progress

Progress when:

• Exercise is performed with excellent form consistently
• Prescribed sets/reps completed without excessive fatigue
• Youth athlete is confident and requesting challenge
• No pain or discomfort during or after exercise

How to Progress

Progression order:

1. Improve form and control
2. Increase range of motion
3. Add repetitions
4. Add sets
5. Decrease stability (progression variation)
6. Increase tempo demands
7. Add complexity

Red Flags to Regress

Regress or pause if:

• Form deterioration
• Pain during exercise
• Excessive fatigue
• Loss of motivation or enjoyment
• Entering rapid growth phase
• Injury or illness

Key Takeaways

1. Match programming to developmental stage, not chronological age
2. Fun and engagement are essential, especially for younger ages
3. Skill development precedes intensity increases
4. Progress gradually and individually
5. Games and play should remain part of training even for older youth
6. Session length and complexity increase with age
7. Quality movement always takes priority over quantity
8. Build positive associations with exercise that last a lifetime