Sporting Challenges to Do With Family at Home

School sports day comes round once a year, lasts about an hour, and half the parents miss it because of work. So why not bring it home? I love suggesting mini sports days to the families I coach, because they turn exercise into a game that everyone, from toddlers to grandparents, can join. Here are 15 sporting challenges to do with family in the garden, the living room or the local park, plus how to run the day so nobody ends up in tears (including the adults).

Setting up your home sports day

• Pick teams, not individuals. Mix ages so each team has a fast one and a slow one. It keeps it fair and stops sibling meltdowns.
• Choose 5 to 8 events. About 45 minutes to an hour in total is perfect for most kids.
• Use what you have. Jumpers for lines, saucepans for targets, socks rolled into balls, cushions for obstacles.
• Make a scoreboard. A piece of card and a marker. Points for winning, but also points for “best effort” and “funniest technique”.
• Medals. Paper plates on string, decorated before the day. Kids take this part very seriously.

Warm up together for 5 minutes first: jog on the spot, arm circles, a few squats and some silly stretches. Grown-ups especially. Pulling a hamstring in the parents’ race is a classic.

Sporting challenges to do with family outdoors

Garden, local park or playground field, these all work on grass.

1. The egg and spoon race

Use a potato or a ping pong ball if you want to save eggs. Harder version for adults: hold the spoon in your non-dominant hand.

2. Sack race

Pillowcases for kids, bin bags doubled up for adults. Short distance, soft ground.

3. Three-legged race

Pair a parent with a child and tie ankles loosely with a scarf. Count “inside, outside” out loud. Hilarious every time.

4. Welly or beanbag throw

Mark a line, throw for distance. Younger kids stand a few steps closer.

5. Shuttle relay

Two markers 10 big steps apart. Each runner picks up one object at the far end and brings it back. First team to collect everything wins.

6. Long jump from standing

Feet together, swing your arms, jump as far as you can and land softly with bent knees. Mark it with a stick or chalk.

7. Wheelbarrow race

Only for kids who are strong enough to hold themselves up on their hands, and keep it short. Adults can hold the child at the thighs rather than the ankles to make it easier.

Indoor challenges for rainy days

London weather being what it is, have a backup plan. These work in a living room or hallway with the furniture pushed back.

8. Sock basketball

Rolled-up socks into a laundry basket. Step back one big step after each score.

9. Plank-off

Who can hold a plank longest? Kids on forearms or hands, adults on forearms. Kids usually beat Dad.

10. Balloon keepy-uppy

Keep a balloon off the floor as a team. Count the touches. Then try using only heads, or only knees.

11. Cushion obstacle course

Crawl under a table, step over cushions, hop along a tape line, five squats at the end. Time each person. My indoor games to keep kids active post has more ideas for wet afternoons.

12. Wall sit challenge

Backs against the wall, knees bent, thighs as level as comfortable. Last one sitting wins.

Challenges for mixed ages

13. Penalty shoot-out

Jumpers for posts. Toddlers kick from close in, teenagers and adults from further back.

14. Skipping count

Most skips in 30 seconds. No rope? Do “pretend skipping” for younger ones, which still gets them bouncing.

15. The parents’ fitness challenge

Kids set a mini circuit for the grown-ups: 10 squats, 10 push-ups, 10 star jumps, a 20-second plank. Kids judge the form. It is good for them to see you working hard, and great for you too.

Keeping it safe and fun

• Match the event to the child. Shorter distances and easier rules for little ones.
• Soft ground for jumping and sack races.
• Water breaks between every couple of events, especially on warm days.
• Celebrate effort. Give out points for trying, encouraging others and good sportsmanship.
• Adults, know your limits. If you have not sprinted in ten years, jog the parents’ race. If you have an injury or a health condition, check with your GP or physio before going all out. The NHS physical activity guidelines for adults recommend speaking to your GP first if you have a medical condition.

Make it more than a one-off

A home sports day is a brilliant kick-off for a longer family routine. Run one at the start and one a month later, and see who improved on the standing long jump and plank. If you want a structure for the weeks in between, try my 30 day family fitness challenge, which ends with a sports day finale. If you have outdoor space, my garden workout for families is another easy win.

And something for the grown-ups

Running a sports day can leave you surprisingly puffed. If that is a wake-up call, you are not alone. Many of the mums and dads in my bootcamp joined after realising they could not keep up with their kids. Classes are 45 minutes, a maximum of 10 people, indoors in a church hall in Archway, with easier and harder options for every exercise. If you fancy something that feels like a game for adults, try my SYP Box Fit beginner boxing class. No sparring, just pads and plenty of laughs.

FAQs

What are some fun family sporting challenges?

Egg and spoon races, three-legged races, sock basketball, plank-offs, relay races and penalty shoot-outs are all easy to set up and work for most ages.

How do you hold a sports day at home?

Pick 5 to 8 events, split into mixed-age teams, make a scoreboard and some paper medals, warm up together, then give points for effort as well as winning.

What sports can you play as a family indoors?

Sock basketball, balloon keepy-uppy, cushion obstacle courses, wall sits and plank challenges all work in a living room with the furniture moved back.

What are good sports day games for toddlers?

Short races, beanbag throws, balloon games and animal walks. Keep distances tiny and make sure everyone gets a medal.

Book your first class

Want to be the parent who wins the parents’ race next year? Come and train with us. SYP Bootcamp runs 45-minute small-group classes in Archway N19, max 10 people, £15 a class, all fitness levels. Book your £15 class here or call or WhatsApp me on 07301 512215. If you and your partner want to get fit side by side, see partner personal training at SYP Fitness.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.