Before you start: Bone density responds best to impact and varied loading — jumping and hopping do more for that than lifting heavy. Childhood/early puberty (right where your kids are) is the best window of life to build it. Resistance work below uses light loads and higher reps — technique first, always. Height itself is mostly genetic; this program maximizes bone health, posture, and mobility rather than adding inches. Tap ▶ Video or 🖼 Image next to any exercise to pull up a demo before you run the session.
Medicine ball weight: 9yo — 1–2 lbs (0.5–1 kg). 12yo — 2–4 lbs (1–2 kg). If the ball slows the movement down, it's too heavy — this work should stay fast and explosive.
Medicine ball weight: 9yo — 1–2 lbs (0.5–1 kg). 12yo — 2–4 lbs (1–2 kg). If the ball slows the movement down, it's too heavy — this work should stay fast and explosive.