Best Individual Sports for Kids

Parents want their kids to have an active and healthy lifestyle and many enroll them in team sports hoping to help them develop healthy lifelong habits and a love for physical activity. While there are many benefits to team sports, they aren’t always the best fit. Individual sports can be a great alternative to playing on a team, especially for kids who have ADHD, sensory processing disorder or socialization disorders. Individual sports help kids stay active while building self-esteem and focus. They also learn to set personal goals and have the opportunity to work one-on-one with a coach. Here are some great individual sports to consider and the benefits your child can gain from each.

Tennis

Hand-eye coordination, speed, agility, and strong cardiovascular exercise make tennis a great option for kids who like to keep moving and want the individual attention that comes from one-on-one coaching. Tennis also develops gross and fine motor skills and offers meaningful mental health benefits for children and teens. Most programs welcome beginners as young as 5 or 6, and many parks and recreation departments across the DMV offer affordable group lessons as an entry point before moving into private instruction. When looking for a program, ask about the coach-to-student ratio and whether the curriculum progresses by skill level rather than age alone.

Editor’s note: Washington Parent has a local guide to tennis clinics and programs for kids in the DC area to help you find options near you.

Martial arts

Kids who want to build discipline, respect, balance, coordination and self-control while working on their listening and focusing skills should consider martial arts. This is also one of the most family-friendly individual sports available, as classes welcome all ages and skill levels. Martial arts can offer significant benefits for kids who learn and think differently, making it particularly well-suited for children who struggle in structured team environments. Most styles — including karate, taekwondo and jiu-jitsu — have beginner programs starting around age 4 or 5. When evaluating a studio, look for instructors who emphasize character development alongside physical skills, and ask whether the class structure supports children with different learning needs.

Editor’s note: Find the best martial arts classes in the DMV in Washington Parent’s local guide.

Gymnastics

Gymnasts develop strength, coordination, flexibility and discipline in ways that transfer across many other sports and physical activities. While most children will never compete at an elite level, the confidence and body awareness that come from gymnastics training are lasting. Recreational gymnastics programs typically start as early as 18 months with parent-and-child classes, moving into independent beginner classes around age 3. When choosing a program, look for certified USA Gymnastics coaches and facilities with age-appropriate equipment. Competitive tracks are available for children who show strong interest and ability, but recreational participation alone offers tremendous value.

Swimming

Swimming is one of the most complete individual sports available to children, developing cardiovascular fitness, strength, stamina, balance and posture while also teaching essential water safety skills. Unlike many sports, swimming is genuinely lifelong — a child who learns to love the water at age 6 can compete, exercise or simply enjoy it throughout their entire life. Most swim instructors recommend formal lessons beginning around age 4, though parent-and-child water familiarization classes are valuable from infancy. When selecting a program, look for instructors certified by the American Red Cross or USA Swimming, and ask whether the program uses a structured skill progression rather than grouping children purely by age.

Editor’s note: Washington Parent has a local guide to swim schools in the DC area to help families find the right fit.

Running

While organized running programs such as cross-country and track typically begin in late elementary school or middle school, encouraging a love of running can start much earlier through fun runs, family 5Ks and youth track clubs. Running develops cardiovascular health, mental resilience and goal-setting habits as kids work to improve their times or distances. It is also one of the most accessible individual sports — requiring no specialized equipment beyond a good pair of shoes. For children just starting out, look for programs that emphasize enjoyment and personal progress over competition, and introduce interval training gradually to reduce the risk of overuse injuries.

Try individual sports programs in the DC area

The Washington, DC, metro area has a strong network of individual sports programs across all skill levels and age groups. Whether your child is drawn to the pool, the mat or the tennis court, there are quality options throughout DC, Maryland and Northern Virginia.

If none of the sports above are the right fit, other individual options worth exploring include fencing, wrestling, cycling, diving and golf. Many of these allow children to compete individually while contributing to an overall team score — giving kids the personal accountability of an individual sport alongside the camaraderie of teammates. If you notice your child feeling pressure or frustration in team settings, an individual sport is a low-risk way to rebuild confidence and rediscover a love of physical activity.

Check out Washington Parent’s annual STEAM and Enrichment Guide for more local sports activities and programs.

Editor’s note: This article was originally written by Sarah Lyons and has been updated by Washington Parent to include expanded information and local resources for DMV families.