At Home Family Health & Fitness Tips

For school-age children, the Centers for Disease Control & Prevention recommends at least 60 minutes of vigorous physical activity. During this time we are spending more time at home and less time playing sports and games. Here you can find sport-specific drills, youth-focused workouts, and additional activities to keep you and your family fit and healthy.

Powered by the experience and values of the U.S. Anti-Doping Agency, TrueSport provides educational resources focused on Sportsmanship, Character Building & Life Skills, and Clean & Healthy Performance that support the whole child and help teach the life lessons that can be learned through sport.

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Father and son playing in the park at the day time.

A kid whose schedule is busy, structured and organized is usually a happy kid.

Browse at home drills

Soccer Drills

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More Training & Drills

Workout with an Olympian

Check out these home workouts from current and former Olympians courtesy of the Olympic Channel

Exercise your flexibility and stay strong with the spanish olympic rhythmic gymnast.

Activate your body and release its tension by following Argentinean rower Cristian Rosso's workout.

Exercising at home with Morgan and her cat

Six-time modern pentathlon World Champion safely keeping his shooting skills sharp at home.

Stay in shape with Mexico's Olympic diver Rommel Pacheco as he helps to #Stayactive #Staystrong #StayHealthy with this short, sharp home workout!

Taekwondo specific quick 10 minute workout with two-time Olympian Pita Taufatofua.

Keep training, stay at home and be positive.

When your dad is an Olympic champion, there is no way to escape the home workout

Upper body workout with two-time Olympian Pita Taufatofua.

Stretch and basic workout with two-time Olympian Pita Taufatofua.

A new challenge just in from an Olympic Champion in Artistic Swimming, Who can do this?

Gymnasts staying strong, safe and healthy at home

To Assess Camp Safety This Summer, Ask the Right Questions

Is Your Child’s Camp Safety-Ready? These 8 questions can help you gauge whether your child’s summer activity provider is well prepared to prevent and address abuse and misconduct .

TrueSport QTips Video Series – Coping with Quarantine Life

Having a solid support system will help strengthen your child now and for the future.

The importance it is for parents remain the authority figure during quarantine.

How parents can deal with playing every role for their child during these times.

Dr. Gilboa plays a game you can play with your family to practice optimism.

Building trust with your kids regarding internet usage can be daunting

Content is the key when it comes to screen time.

How to define and refine your family coping mechanisms.

How can critiques strengthen your team? Learn more.

Learn how to best approach discipline in these changing times

Here are some tools to help parents help their kids handle frustration.

See how to help your child understand why social distancing matters.

Learn how to maintain a lens of positivity when things seem out of control.

Sports Movies for the Whole Family

Sit down with the family and watch one of these great sports movies. When the film is over, our partner Positive Coaching Alliance has provided discussion questions for you and your kids to get those most out of the file

Themes in this movie include respecting a team mentality and the importance of leadership to success

The film includes themes of effective teamwork, overcoming adversity, and rewarding effort and skill instead of color

This film includes themes of coaching your own child, being a sports parent, over-competitiveness in youth sports, and the coach-parent relationship

Themes in Rudy include believing in yourself, hard work, and overcoming adversity

Themes presented in this film include teamwork, hard work, and respect

Hoop Dreams is a fascinating documentary, filmed over a four year period, following the lives of Chicago high school basketball players

This film includes themes of overcoming tragedy and loss, using sports to heal a community, playing multiple sports, absolute dedication, and effective teamwork

Being pelted with rocks for the crime of riding a bicycle. Afghan cycles explores the struggles and oppression women in Afghanistan when they step outside of traditional gender roles.

Her Best Move is the story of soccer player Sara Davis, a high school girl trying to balance teenage life with the chance to join the US National Team.

Documentary explores the origins of greatness in athletes, makes case against specialization and structured play

This film includes themes of overuse injuries in sports, burnout, effective teamwork, second chances, successful parent-athlete relationships, and seeing the bigger picture in sports

Some of the themes featured in the movie include perseverance, grit, and the power of camaraderie

View all Movies

More Healthy at Home Articles

Portrait of concentrated male trainer teaching serene boy playing tennis outdoor. He pointing hand

What you need to know so that your budding athlete always feels like a winner.

We don’t have any live sports to watch or play. But that doesn’t mean we can’t make our own, right?

Children need at least an hour of exercise a day and making sure they are getting that can be difficult right now, especially if they can’t get outside to play

USA Volleyball has launched USAVlearn, a free online educational video series, as top volleyball coaches and high performance leaders present on a wide range of topics.

Football coaches with unexpected free time this spring can stay sharp during downtime with favorite coaching books of USA Football staff members.

Find a windowless wall (like your garage door), chalk a line the height of a net on it, and get practicing

Current events have required changes in our routines and cancellations of events and activities

Parents are always wondering: how do I get my kids to move more and stop sitting all day in front of laptops, phones and televisions?

Full lacrosse goalie workout / drills that you can perform all alone

Map and compass for orienteering article.

Orienteering isn’t new by any means, but it’s beginning to pick up traction as a sport and recreational activity in the United States.

Opportunity Out of Disruption: Taking Advantage of Free Play

Find out more about why and how to incorporate free play and general movement back into your child’s life.

Flat lay composition with healthy lifestyle accessories on grey background

When your athlete is recovering from a sports injury that’s keeping them from taking part in practice and play, proper nutrition becomes more critical than ever

If you don't know how to help your child get better at flag football or are looking for good flag football drills, then you've come to the right place.

Mother is putting on the shoes on the kids legs, getting ready to play football.

There IS a way to prioritize family as well as fill your lives with all things sports.

At-home workouts are an excellent way to improve coordination, reduce pain during movement due to improved stability

More Athlete's Health Articles

Why Do Some Athletes Struggle with Body Image?

Athletes can struggle with body image issues, and it’s important for parents & coaches to understand the different ways that those issues can be triggered.

Male therapist treating knee of sporty patient

Dr. Michele LaBotz, TrueSport Expert and sports medicine physician, explains exactly what neuromuscular training really means for sport, and how you can apply it to your coaching practice

a balanced diet - TrueSport | How to Recognize and Repair Iron and Vitamin D Nutrient Deficiencies in Young Athletes

Iron and vitamin D are two common athlete nutrient deficiencies that can have a big impact on athletic performance and overall health.

basketball players take a break sitting on a low wall

Preventing cliques is one of many ways to proactively avoid conflict on a team, including bullying behaviors.

TrueSport - Performing in Extreme Environments

Whatever the extreme environment your athlete is headed to, you may be tempted to look for a supplement or treatment that can help them quickly adapt & adjust.