Best Sports for Kids with ADD and ADHD

When Michael Phelps broke world records as an Olympic swimmer, people were surprised to discover that he'd accomplished this feat in spite of having ADHD or Attention Deficit Hyperactivity Disorder. According to his mother, in part of an interview found here at Additude Mag, (a publication for parents and individuals with ADD), Phelps had great difficulty in school because of his ADHD. Even so, he was able to learn how to focus and do well in the very elite world of champion swimming, becoming a successful Olympic athlete in spite of his struggles with ADHD. Although he had trouble focusing in school, swimming gave him a place to shine...and even bring some of those skills back into the classroom. Just as Phelps did, kids with ADHD can enjoy or even excel in sports - if their parents help them find the right ones and pay attention to some basic tips to help them succeed. For a complete list of ADHD signs and symptoms, check the information here at CHADD, an organization for parents and adults with attention deficit and hyperactivity disorders. Some common effects of ADHD include poor impulse control, difficulty sitting for long periods of time, trouble paying attention and more.

ADHD and the young athlete

I have two sons who struggled with ADHD as children. We were advised to get them into sports to teach them lasting skills that might help them focus in school as well as on playing fields. I thought it would be a good way for them to burn off energy but didn't foresee some of the challenges we'd face. I'm glad my children stuck with such sports as swimming, Tae Kwon Do and soccer. As a result of our experiences, I'm a firm believer in the value of sports and athletics for kids with ADHD. I've seen firsthand how sports skills can translate into better grades and academic skills.

But some sports are better for kids with ADHD than other sports

This is something we learned fairly early. We made the mistake of getting one son into baseball. I love baseball and we'd had another son who'd enjoyed the sport. But baseball games can last a long time. For a child with ADHD, standing in the middle of the playing field affords plenty of opportunities for distraction, from the sight of passing cars to a stray bug, bird or animal that crosses the baseball diamond. Even a water sprinkler can destroy concentration. Baseball was not a good fit for our son with ADHD.

So which sports worked best -and why? Here are our top picks:

Tae Kwon Do can help children with ADHD increase attention, focus and memorization skills

Tae Kwon Do classes and Karate were excellent choices for one son. Although he had trouble at first, we broke the specific forms and moves into small steps. He could do small sections at a time. The classes were varied and the instructor had a mixed routine. He'd have students do stretching exercises first, then practice some basic forms and then engage in mock sparring. There was also time for free play. We did have to keep encouraging our son to work through any frustration but every success encouraged him. As he moved through the levels of skills and earned trophies and belts, he was able to see concrete signs of success. This boosted his self-esteem and confidence.

Benefits of Tae Kwon Do for ADHD kids: learning to pay attention, focus on specific patterns and move on to the next level. Patience, proper form and attention to detail.

Soccer may be another popular sport for the ADHD child

At first, we didn't think soccer would work for another one of our sons who had ADHD. He did have a bumpy start, even running down the field the wrong way in a couple of games. Within a few weeks, however, he'd picked up the basic rules and showed promise as a soccer player. He grew to love the game. Because all the players on his team got a chance to play every position, he was always learning something new. When he was on the sidelines, he could practice with the soccer ball instead of holding still.

Benefits of soccer for ADHD kids: focusing on fine motor skills, team play, communicating with other players, following a coach's instructions (listening skills). Because our son looked forward to each game, he paid attention to practice times and learned how to schedule time.

Swimming and the ADHD child

Of course, as noted above, Michael Phelps is perhaps the most famous swimmer with ADHD. I have a theory about why swimming is a good sport for ADHD kids. In a swimming pool, the sounds of everyday life can fade away and everything narrows down to one swimming lane, helping young athletes with ADD or ADHD concentrate on what is in front of their eyes. If they wear goggles, it helps to reduce distractions even more. Swimming laps can be boring but a good coach knows how to break up practices and even add some games and competitions to the mix. Our son had a very good coach. Also, instead of telling our son that he'd have to swim 10 or 20 laps, we'd simply have him concentrate on getting through one lap at a time - and then the next- and the next.

Swimming skills and ADHD children: swimming helped our son concentrate on proper form, consistency, meeting goals and focusing on his own performance rather than being distracted by the other swimmers. When he got "in the zone" he'd note that all other noises and distractions seemed to fade away.

Horseback riding was a major sports success for our ADHD son

According to Additude Magazines, individual sports may be a better match than team sports for some ADHD children. Although one of our sons did enjoy team sports, he did especially well with horseback riding. He took individual lessons and had a strong rapport with his teacher. Distractions were few and he had to concentrate to move on from walking to trotting to cantering and even to jumping over small fences. In addition to the riding lessons, he was responsible for caring for his particular horse, currying it and making sure he put away his saddle and equipment.

Skills taught by horseback riding: compassion for animals, responsibility, listening skills, proper form and safety. Focus was a must in order to ride safely.

Weight lifting and the ADHD athlete

Just as with horseback riding, weight lifting can be a very individual sport, ideal for children with ADHD. We had a son work with a personal trainer who understood that variety was a necessity. Every day was different. If he focused on arm muscles one day, the next practice might target his hamstrings or other lower body muscle groups. In addition to weight lifting, he'd often be asked to walk around a track, jump rope or just take frequent breaks. The coach alternated between free weights and machines. He also made our son look him in the eye, keeping his attention focused firmly on him - and the instruction given. They'd even play a game of checkers or shoot some hoops in the gym if my son did well in practice that day.

Weightlifting skills which benefit children with ADHD: keeping track of progress, maintaining charts, increasing reps and sticking to a routine, learning to follow directions, using equipment with proper form, listening skills.

Additional tips and suggestions for parents of ADHD kids

No matter which sport you select for your ADHD child, it helps to keep your kid's personality and specific traits in mind. We found it often helped to place our sons within a slightly younger age group. This might not work for every child but our doctor told us that children with ADD or ADHD can mature a bit more slowly. Also, by being placed in a slightly younger group, our sons were able to feel successful and stick to routines and practices more easily. We also learned to trust our instincts and took one son out of a Tae Kwon Do class where students seemed traumatized rather than actually being taught the sport. Clear communication with coaches was vital and we naturally gravitated towards those who either had ADHD themselves or had worked with plenty of children who had the condition.