Gymnasia Guide for Young Athletes & Parents
Welcome, Young Champions & Parents! This guide offers simple, actionable advice to help our young martial artists thrive. We focus on fun, health, and building great habits for life.
Building Blocks for Young Athlete Success
Physical Activity & Play
Why it matters
Builds strength, coordination, mood, and focus.
Recommendations
Ages 3–5: Active play throughout the day.
Ages 6–17: At least 60 mins/day moderate to vigorous activity.
Benefits of Kids Exercise: CDC Guidelines.
Quick Tips for Parents
🎯 Encourage regular class attendance.
🤸 Let them explore different activities (martial arts, biking, climbing).
👨👩👧👦 Be active together – kids mirror you!
🧸 Keep it fun – play-based movement matters.
Sleep for Growth
Why it matters
Sleep powers growth, memory, behavior, and recovery.
Recommendations
- Ages 3–5: 10–13 hrs
- Ages 6–12: 9–12 hrs
- Ages 13–18: 8–10 hrs
Kids' Sleep Habits: Sleep Foundation.
Keep a regular bedtime (even weekends!).
Screen-free hour before bed.
Use dim lights & relaxing routines.
Cool, quiet room (white noise helps).
Nutrition for Young Athletes
Why it matters
Supports growth, energy, focus, and immune function.
Key Focus Areas
Protein Power
At each meal (meat, eggs, dairy, legumes)
Rainbow Veggies & Fruits
Aim for color variety
Whole Grains
Choose over refined grains (bread, pasta, rice)
Hydration Hero
Water first, limit sugary drinks
Healthy Eating for Kids: HealthyChildren.org.
Quick Tips for Parents
👨👩👧 Eat meals as a family.
🥪 Prep healthy snacks: yogurt, fruit, nuts, veggie sticks.
🥤 Save soda/juice for rare treats.
🎨 Involve them in cooking/shopping.
Mindset, Focus & Screen Time
Why it matters
Martial arts builds discipline, confidence, and resilience.
Quick Tips for Parents
🎯 Set small, achievable goals (sticker charts, star systems).
🥋 Praise effort and learning, not just results.
📱 Limit recreational screen time to ~2 hrs/day (guideline).
🤸 Encourage creative/offline play as screen alternatives.
AAP Screen Time Guide: AAP Media.
Outdoor Play & Environment
Why it matters
Sunlight = vitamin D, mood boost, eye health. Varied environments build resilience.
Quick Tips for Parents
🧣 Dress appropriately for all seasons.
🧢 Use hats/sunscreen in strong sun.
💧 Hydrate well during hot weather play.
🏞️ Treat outdoor time as an adventure, not a chore.
Supplements for Kids?
General Rule: Food first!
Supplements only if advised by a pediatrician.
Possibly Useful (Discuss with Doctor)
Generally Avoid for Kids
- ❌Pre-workouts, creatine, energy boosters, mass gainers.
- ❌Testosterone boosters or adult-targeted supplements.
AAP on Kids & Supplements: HealthyChildren.org Vitamins.
Growth & Progress Metrics
Track What Counts (Beyond the Scale!)
New Skills
Belt tests, technique milestones
Flexibility Gains
Can they kick higher? Touch toes?
Simple Strength
Push-ups, sit-ups, hang time
Confidence & Focus
Improved attention, participation
Quick Tips for Parents
📒 Use a training journal or chart for fun.
👏 Celebrate effort & progress, not just perfection.
🧑🤝🧑 Avoid peer/sibling comparisons – focus on individual growth.
Parents & Kids' Quick Cheat Sheet
/ 8–10 hrs (teens)
Gymnasia Sports Tbilisi 2025