March 2025
February 2025
Ray Klerck evaluates the research behind kids in combat sports, so you know everything there is to know before signing them up
What happens when people watch soccer? More kids play soccer. The same is happening with MMA, which is booming, so more kids want to emulate their heroes. A survey from the National Federation of State High School Associations' reported a 13,000 increase in martial arts participants over four years. It’s clear more parents are enrolling their kids in combat sports than ever before. And it’s easy to see why. Martial arts build confidence, improve fitness, and teach discipline, but it’s not all KO’s and high kicks. A 2025 review in Current Reviews in Musculoskeletal Medicine breaks down the benefits and risks of this growing trend, and we’ve used that research to pull together the five biggest science-backed facts every parent needs to know before their kid plants their feet on the mat.
1. GREAT FITNESS, JUST NOT THE WAY YOU THINK
Outsiders might expect MMA training to turn kids into mini-cage warriors, but it’s less about ground and pound and more about building full-body coordination, balance, and resilience. A systematic review in the journal children found martial arts improve flexibility, balance, and aerobic endurance, even in kids as young as four. These skills can be applied to every other sport on the planet, making it the ultimate cross-training tool. Another study in the journal Science & Sports showed that nine months of martial arts practice significantly boosted cardiovascular fitness and reduced body fat in children. Translation? MMA doesn’t just teach children how to throw a punch. Instead, they develop the coordination that will benefit them in every sporting activity they choose, even if they choose different sports later in life. Helping them to avoid tripping over their shoelaces is just a bonus.
2. MINDFULNESS DISGUISED AS COMBAT
Parents sign their kids up for martial arts to burn off energy and create earlier bedtimes, but what they might not realize is that it also helps dial down anxiety. Martial arts training incorporates breathing techniques, movement patterns, and discipline-based routines that naturally improve self-regulation. A Mind, Brain, and Education study found fewer emotional and behavioral issues in children practicing martial arts. While it might seem like a sport for the body, it’s an even bigger workout for the young mind. This plus point was reiterated by another review in Frontiers in Pediatrics that discovered martial arts training improves cognitive function and emotional resilience in at-risk youth. In other words, it’s like guided meditation, except with a few spinning backkicks to burn off the energy.
3. IT IS A BULLY REPELLANT
If you're worried MMA will turn your youngster into a pint-sized tyrant at recess, relax. All the data suggests the exact opposite. A study in the International Journal of Sport and Exercise Psychology found that kids practicing martial arts exhibit greater self-control and are significantly less likely to engage in bullying behaviors. Instead of making kids more aggressive, MMA emphasizes discipline, respect, and controlled responses. That’s all the characteristics that are the opposite of being a bully. As a bonus, those same values also mean your child is less likely to be a target. Bullies typically prey on kids who lack confidence, something martial arts training directly addresses.
4. MARTIAL ARTS CARRY DIFFERENT INJURY RISKS
Before you sign up little Johnny, know this: some martial arts are more likely to send you on a first-name basis with the ER doctor than others. A study in The American Journal of Sports Medicine tracked martial arts injuries in children over 17 years and found that striking-based disciplines (like karate and taekwondo) resulted in more foot and ankle injuries, while grappling sports (like judo and Brazilian jiu-jitsu) saw more shoulder and arm injuries. What are the most common injuries? Sprains and strains, but concussions and fractures aren’t uncommon, especially in competition settings. The risk also scales with age, so older kids (12-17) are more prone to head and neck injuries than younger children. MMA doesn’t specialize in one combat discipline, so these overuse and repetitive injuries are unlikely in younger athletes, especially now protective gear is almost mandatory in most MMA gyms.
5. DON'T EXPECT EARLY SPARRING
Just because your six-year-old can throw a mean roundhouse, usually at crotch level, doesn’t mean they should be sparring just yet. While there’s no universal rule, experts suggest holding off on full-contact training until at least age 8-10. The American Academy of Pediatrics emphasizes that a child’s cognitive and physical development should determine when they’re ready for sparring - not their enthusiasm. Factors like their ability to follow instructions, control their movements, and handle mild impact should all be considered before they step into a competitive fighting environment. There’s no rush. A good MMA instructor will help them master the fundamentals first. They will tell you when they’re ready. This will protect them from unnecessary injuries and you from unexpected dental bills.
FINAL ROUND: SHOULD YOU ENROLL YOUR KID?
MMA builds fitness, sharpens focus, reduces stress, and teaches valuable life skills. But it’s not a one-size-fits-all sport, and the risks are real, so choosing the right style, coach, and training approach is key. If your young'un is interested, go for it, but make sure their path to mastering MMA is built on smart training, proper supervision, and a solid understanding of what’s really at stake. After all, the goal isn’t to raise a human weapon - it’s to raise a resilient, confident person who knows when to fight and, more importantly, when to walk away.
