I have always seen sport as a space for discovery. That belief has guided my work for years as an athlete and coach, but it took on a completely different meaning when I started applying it at home, as a father.
As we prepare for the upcoming Hyrox Youngstars event, I reflect on these values and how they can shape the next generation of athletes.
From a very early age, my goal with Rafa, my older son, was never for him to choose one specific sport, nor to be “good” at something. The objective was much simpler, and much more important: that he would move for fun, experiment freely, make mistakes, and enjoy the process. No comparisons. No rankings. No silent pressure that adults so often place without even realizing it.
The rule has always been clear and remains so today: he chooses what he wants to try.
These principles are vital, especially when guiding young athletes through competitions like Hyrox Youngstars, where they can showcase their skills and passion.
In my view, not all sports play the same role in a child’s development. Some are simply more fundamental than others. Children need to learn how to move their bodies in space and develop coordination and body awareness. Activities like dance, gymnastics, skating, or even basic bodyweight movements from CrossFit are invaluable for this. They also need to understand how to control external objects and loads, which is where sports such as handball, basketball, football, or foundational CrossFit work with dumbbells, kettlebells, and barbells come in.
Other sports teach discipline, respect for rules, and self-control: martial arts like judo or karate are a great example. And then there are skills that are essential for confidence, autonomy, and even safety: swimming and cycling clearly fall into that category.
Looking back, the one area we missed was martial arts: not by choice, but simply because there was no interest at the time. Hopefully, the younger one will be curious enough to explore it.
If you think about it, HYROX for kids – when properly taught and coached – brings together many of these disciplines in a single sport. It requires body awareness and spatial control, the ability to move external loads efficiently, respect for rules and standards, and a high level of discipline. It also develops resilience, confidence, and problem-solving under fatigue. In that sense, HYROX is not just a race format, but a comprehensive movement and life-skills framework, provided the foundations are taught correctly and progressively.
When HYROX Naturally Entered the Journey
More recently, I started to see HYROX YoungStars as an interesting experience for Rafa: both because of his physical development and because of the competitive element itself. I know this is not something everyone agrees with, and I understand why. Still, at 14 years old, I believe it’s important to start preparing for real life. And real life, sooner or later, involves learning how to compete. HYROX YoungStars felt like the right place to introduce that idea, in a structured, safe, and, above all, enjoyable way.
This decision was never imposed. It started as a conversation. Curiosity on his part. A genuine desire to try something new.
From there, we began preparing slowly, consciously, and always in an age-appropriate manner for his first HYROX YoungStars, which has since taken place in Amsterdam. The preparation was close and progressive, always respectful of his rhythm, motivation, and maturity, with professional guidance that I consider essential — especially given my background as a HYROX coach working with elite athletes.
Looking back now, what stands out most is not the physical outcome of the race itself, but how naturally he embraced the process. The event confirmed something important for me as both a father and a coach: when pressure is removed and expectations are framed correctly, young athletes are capable of far more composure, focus, and resilience than we often assume.
His training in the weeks leading up to the event was intentionally simple: one to two easy runs per week, one to two HYROX classes, and occasionally a short, specific session with me focused on learning technique and developing basic strength endurance, particularly on the sleds and the ergs. In total, around 2 to 3 weekly hours of training.
In hindsight, this level of exposure proved sufficient — not to “optimize performance”, but to arrive confident, prepared, and mentally at ease.
My Perspective as a Father and Coach
Living this process as a father, not just as a coach, has reinforced two key principles that I believe are important to share with other parents or educational guardians who already accompany, or intend to accompany, children in competitive environments.
1. Pressure and anxiety are toxic to child development
Science is very clear on this point: excessive pressure and anxiety have negative effects on a child’s development, emotionally, cognitively, and even physically.
In sport, this often leads to frustration, fear of failure, loss of enjoyment, and very often, early dropout (Dittman et al., 2024; Steare et al., 2023).
Our role as adults is not to demand performance. It is to guide, encourage, and create a safe environment where: risk is allowed, curiosity is supported, self-discovery can happen naturally.
More important than correcting is being present, present to listen, to answer questions, to anticipate doubts, and to reassure. More important than correcting is being present, to adjust expectations and help put things into perspective. Children do not need pressure; they need reference points.
And, whenever possible, be the example they need. Live sport in a positive way. Be grateful for the opportunity to compete. They will be too.
2. Discipline as structure, not as stress
Another essential element is discipline, but not in a rigid or punitive sense. Discipline as structure.
Maintaining clear routines, guidance, and commitment, similar to what exists in school or family life, helps children organize themselves internally. Behavioral science shows that predictable routines reduce anxiety, increase psychological safety, and improve focus across different areas of development.
In training, this means: defined schedules, clear, simple, challenging but attainable goals, and positive feedback adjusted to the child’s age.
When applied correctly, discipline does not limit freedom. On the contrary, it frees mental space so the child can focus on what truly matters: playing, learning, and building confidence in their own body.
Conclusion: Much More Than a Competition
This first HYROX YoungStars was never meant to be a final goal. It was simply an experience: a moment, one step in a much longer journey. Now that it has happened, its true value lies not in the result, but in what it revealed — about motivation, emotional regulation, and the importance of framing competition as learning rather than evaluation.
If it leads to a desire to continue, that’s great. If it results only in a positive memory, that is perfectly fine too.
As a father, I increasingly believe that real success in youth sport is not measured in podiums or finishing times, but in one very simple thing: the willingness to come back tomorrow.
That willingness is built every day, through listening, respect, and genuine joy in movement. This process is also about bonding: about teaching and learning in both directions. Teenagers are not always easy to understand, but neither is it easy for them growing up in an adult world that often moves too fast. The key is finding a halfway point between both mindsets and ways of being.
Soon, they will be 18 and heading out into the world, university, work, independence. These years are limited. Make the most of them.
References
Dittman, C. K., Sanders, M. R., Rynne, S., Mallett, C. J., & Lefebvere, J. S. (2024). Play Well Triple P: Developing and Evaluating a Program to Promote Positive Parental Involvement in Junior Sport. Child Psychiatry & Human Development. https://doi.org/10.1007/s10578-024-01725-y
Steare, T., Muñoz, C. G., Sullivan, A., & Lewis, G. (2023). The association between academic pressure and adolescent mental health problems: A systematic review [Review of The association between academic pressure and adolescent mental health problems: A systematic review]. Journal of Affective Disorders, 339, 302. Elsevier BV. https://doi.org/10.1016/j.jad.2023.07.028
