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Trees, rocks, slopes and the like are arguably some of the best fitness equipment ever made. For millennia, humans have maintained and improved their physical performance while overcoming these and other environmental obstacles as part of their survival. However, today we live in a world where we need to find ways to create physical challenges to stay strong and healthy. Obstacle courses are a popular and effective way to do this.
The fitness benefits that come from navigating obstacle courses are even more pronounced in young children. In the early stages of development, especially before puberty, small brains and bodies are like sponges. In addition to improving fitness, there are new tasks on an obstacle course Help children develop sensory skills such as spatial abilities, proprioceptive awareness and more.
When many educators think of a children's obstacle course, they imagine a significant amount of equipment, space, and setup. The good news is that with a few basic playground equipment and minimal space, an instructor can create a fun and effective obstacle course that challenges and engages children.
Cones, chairs, benches, ladders, sidewalk chalk, and other readily available tools can be used to create barriers that children learn to navigate under, over, around, and through. Obstacle courses don't have to be elaborate. The benefits of this type of physical challenge are that it requires children to develop and modify different movement strategies one at a time. For example, they may need to crawl along a zigzag line, step over a line of cones, and then walk backwards on a line to maintain balance. Participants must not only quickly figure out how to handle each new task, but also quickly switch movement strategies for each challenge.
When creating obstacle courses, consider the different transportation skills children will need to learn. Activities such as skipping, crawling, jumping and shuffling should be included as movement strategies throughout the course. To create obstacle-related challenges, consider the different ways in which a trajectory can be changed (e.g., over, under, around, and over different paths). This loose frame makes creating obstacle courses for kids a breeze.
Below are five examples of simple obstacle courses that require minimal space and include the following equipment:
1. Chalk on the sidewalk
2. Cones
3. Bench/chair(s)
Each course consists of four movement challenges. While more challenges can be added to each course, children's ability to remember sequential movements is limited. Most educators achieve greater success with fewer challenges, especially when working with children under the age of eight.
Instruct children to take the course one at a time, waiting for the first child to complete the first challenge before the next child begins the course. Station 4 is simply a return to the first station. No setup should be required for this station. Repeat each course for one to three minutes. These courses are fun and effective on their own or can be used as part of a larger circuit.
Course 1: Jumping, Shuffling and Rolling
1. Using sidewalk chalk, create a meandering line on the ground using available space. Instruct children to shuffle along the line and follow the path created by the line. For indoor use, create a path by placing jump ropes in configurations on the floor.
2. Create a series of cones with approximately 20 to 30 inches between each cone in the available space.
3. Set up a bench/chair. (Note: Be sure to use chairs that allow children to move around underneath.)
Movement: 1. Shuffle on chalk path => 2. Jump over cones => 3. Crawl under chair => 4. Roll back to start line
Course 2: The Balancing Crab
1. Create a series of cones with approximately 20 to 30 inches between each cone in the available space.
2. Using sidewalk chalk, create a meandering line on the ground using available space. For indoor use, create a path by placing jump ropes in configurations on the floor.
3. Set up one or more benches or chairs. (Note: Be sure to use benches or chairs that allow children to move around underneath.)
Movement: 1. Crab walk while keeping hips over the peg => 2. Jump from side to side across the chalk line => 3. Step up and down from the bench/chairs => 4. Heel/toe walk backwards to the starting line
Course 3: The Animal
1. Set up a bench or chair.
2. Create a series of cones with approximately 20 to 30 inches between each cone in the available space.
4. Using sidewalk chalk, create a meandering line on the ground using the space available. For indoor use, create a path by placing jump ropes in configurations on the floor.
Movement: 1. Skip a circle around the bench/chair => 2. Shuffle backwards in and out of the cones => 3. Run on the chalk path => 4. The animal crawls back to the starting line
Course 4: The Galloping Gopher
1. Using sidewalk chalk, create a straight line on the ground using the available space. Any line on the ground/floor will do.
2. Lay out the cones in a “Z” formation with approximately 15 to 20 feet between cones in the available space.
3. Set up one or more benches/chairs. (Note: Be sure to use benches or chairs that allow children to move around underneath.)
Movement: 1. Lateral step-over balance along the chalk line => 2. Canter around the cones (Z formation) => 3. Crawl under the bench/chair => 4. Tied back to the starting line
Course 5: Creeping Chaos
1. Create a series of cones with approximately 20 to 30 inches between each cone in the available space.
2. Set up one or more benches/chairs. (Note: Be sure to use benches or chairs that allow children to move around underneath.)
3. Using sidewalk chalk, create a meandering line on the ground using the available space. For indoor use, create a path by placing jump ropes in configurations on the floor.
Movement: 1. Crawl in and out of the cones => 2. Step over the bench/chair(s) => 3. Jump over the line from side to side (switch legs halfway) => March 4 backwards to the starting line
Equipment such as agility ladders, balance beams, BOSU® balls, hurdles and high boxes can also be used to create even more dynamic challenges. Adding devices that must be carried, thrown back, dropped, or thrown and caught can increase the novelty and challenge of the various stations. For example, a child might jump in and out of cones while bouncing a ball. Before adding equipment to obstacle courses, make sure there are enough devices available so that waiting for equipment doesn't become a distraction.
Creating obstacle courses that help children improve their fitness and physical skills can be both easy and fun. Consider the “obstacles” you may have access to and start encouraging your children to get moving today.
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