Children love to climb, crawl, jump and get muddy. Obstacle course racing, or OCR, turns that instinct into a sport. Spartan Race and other organisers stage children's courses next to their adult events, and many martial arts schools have added kids' obstacle fitness classes for ages seven and up.
What a kids' race looks like
Children's courses are short, often a kilometre or two, and usually split by age. Obstacles are scaled down: low walls, cargo nets, crawls under tape, balance beams, monkey bars and carries. There is normally no penalty for skipping an obstacle that is too hard, and every finisher gets a medal. Parents can usually watch along the course.
The skills to build
| Skill | Obstacles it helps | Practice |
|---|---|---|
| Running | Every section | Short intervals and games of tag |
| Grip strength | Monkey bars, ropes | Hanging from a bar, playground bars |
| Climbing | Walls and nets | Climbing frames, low trees with supervision |
| Crawling | Barbed-wire style crawls | Bear crawls and army crawls |
| Balance | Beams, stepping stones | Walking a kerb or low beam |
| Carrying | Sandbag and bucket carries | Carrying a backpack with books |
A backyard circuit
Set up five stations and let children run the circuit three or four times with a short rest between rounds:
- Ten tyre or hoop step-throughs.
- Bear crawl five metres and back.
- Hang from a bar or tree branch for as long as possible (spot them).
- Carry a light bag of sand or water bottles ten metres.
- Sprint to a cone and back.
Keep it playful. Time the whole circuit and let children try to beat their own score, not each other's.
Why it pairs well with martial arts
Martial arts gives children coordination, discipline and the habit of training. Obstacle racing gives them a fun, concrete goal outside the dojo. The two reinforce each other: kicks and stances build leg strength for climbing, and grip work from obstacles helps with jiu-jitsu. Many instructors who teach martial arts also compete in obstacle races themselves.
Safety basics
- Supervise climbing at all times and keep falls low over soft ground.
- Choose events with age-appropriate courses and marshals.
- Pack water, sunscreen, a change of clothes and a snack from our kids' snack list.
- Stop if a child is in pain. Growing bodies need rest days.
For more on choosing activities at each age, see kids' martial arts by age.
