Exercise library: moves for every grade

Every card shows how to do the move, how many reps or seconds by grade band, a way to start, a next step, a seated or limited-mobility version and one safety tip. The reps and holds are our plan, kept inside the ranges the American Academy of Pediatrics gives for young athletes.^[1] The pictures are original UpOnly Learning illustrations.

Showing 60 exercises.

• 1. March in place

  • Grades K–8
  • Aerobic

  Stand tall. Lift one knee toward hip height and swing the opposite arm forward. Switch sides in a steady rhythm.

  Our plan, by grade band (every session)

  K–2	3–5	6–8
  30 s	30–45 s	45–60 s

  Start with

  march while seated

  Next step

  high-knee march with a big arm swing

  Seated or limited mobility

  Sit tall near the front of a chair and lift one knee at a time, swinging the arms.

  Safety

  Keep an upright posture.

• 2. Arm circles

  • Grades K–8
  • Flexibility

  Stand with the arms straight out to the sides. Draw small circles forward, then backward.

  Our plan, by grade band (every session)

  K–2	3–5	6–8
  5 each way	10 each way	10–15 each way

  Start with

  small circles

  Next step

  big, slow circles

  Seated or limited mobility

  Same move, sitting tall in a chair or wheelchair.

  Safety

  Leave space to the sides.

• 3. Jumping jacks

  • Grades K–8
  • Aerobic
  • Vigorous
  • Bone

  Start with feet together and arms down. Jump the feet apart as the arms swing up, then jump back.

  Our plan, by grade band (3–5 days)

  K–2	3–5	6–8
  2 × 8, slow	2 × 15	2 × 20–30

  Start with

  step one foot out at a time

  Next step

  cross the arms and feet on every other jack

  Seated or limited mobility

  Seated jacks: open the arms overhead and tap the feet out to the sides.

  Safety

  Land softly on the balls of the feet.

• 4. High knees

  • Grades K–8
  • Vigorous

  Run in place, bringing each knee up to hip height. Pump the arms.

  Our plan, by grade band (3–5 days)

  K–2	3–5	6–8
  2 × 15 s	2 × 20 s	2 × 30 s

  Start with

  march instead of running

  Next step

  faster, staying light on the feet

  Seated or limited mobility

  Fast seated knee lifts with quick arm pumps.

  Safety

  Clear the floor first.

• 5. Butt kicks

  • Grades 1–8
  • Aerobic

  Jog in place and bring each heel up toward the seat.

  Our plan, by grade band (3–5 days)

  K–2	3–5	6–8
  2 × 15 s	2 × 20 s	2 × 30 s

  Start with

  walk and lift the heels

  Next step

  faster jog

  Seated or limited mobility

  Seated heel pulls: slide one foot back under the chair, then the other, quickly.

  Safety

  Stay light on the feet.

• 6. Inchworm

  • Grades 1–8
  • Muscle
  • Flexibility

  From standing, fold forward and put the hands on the floor. Walk the hands out to a plank, then walk them back and stand up.

  Our plan, by grade band (2–3 days)

  K–2	3–5	6–8
  3	4–5	5–6

  Start with

  bend the knees as much as needed

  Next step

  add one push-up in the plank

  Seated or limited mobility

  Seated forward walk: walk the hands down the shins and back up.

  Safety

  Stop if the lower back hurts.

• 7. Hip circles

  • Grades K–8
  • Flexibility

  Hands on hips, feet apart. Draw slow circles with the hips, then switch direction.

  Our plan, by grade band (warm-up)

  K–2	3–5	6–8
  5 each way	5 each way	5 each way

  Start with

  hold a chair

  Next step

  bigger, hula-hoop style circles

  Seated or limited mobility

  Seated side bends: lean gently to one side, then the other.

  Safety

  Move slowly.

• 8. Brisk walk

  • Grades K–8
  • Aerobic

  Walk with long steps and swinging arms, fast enough that you can talk but not sing.

  Our plan, by grade band (daily option)

  K–2	3–5	6–8
  10 min	15 min	20–30 min

  Start with

  a slow stroll

  Next step

  hills or stairs

  Seated or limited mobility

  Wheelchair push or a seated march for the same time.

  Safety

  Watch for traffic and heat.

• 9. Hop on one foot

  • Grades K–8
  • Bone
  • Balance
  • Motor skill

  Stand on one foot and hop in place, landing on the same foot with a soft knee. Switch feet.

  Our plan, by grade band (3 days)

  K–2	3–5	6–8
  5 each foot	10 each foot	15 each foot

  Start with

  hold a wall

  Next step

  hop in a pattern (forward, side, back)

  Seated or limited mobility

  Seated heel drops: lift both heels high and let them drop.

  Safety

  Land with a soft knee.

• 10. Gallop

  • Grades K–2
  • Aerobic
  • Motor skill

  Step forward with the lead foot, and let the back foot close up to it. Keep the same foot in front.

  Our plan, by grade band (3 days)

  K–2	3–5	6–8
  2 × 20 s	not used	not used

  Start with

  slow

  Next step

  change the lead foot

  Seated or limited mobility

  Seated rhythm: tap the same foot forward twice, then switch.

  Safety

  Use a clear path.

• 11. Skip

  • Grades K–5
  • Aerobic
  • Bone
  • Motor skill

  Step and hop on the same foot, then step and hop on the other. Swing the opposite arm up.

  Our plan, by grade band (3 days)

  K–2	3–5	6–8
  4 × 20 s	4 × 20 s	not used

  Start with

  slow step-hop

  Next step

  high skips

  Seated or limited mobility

  Seated opposite arm and knee lifts.

  Safety

  Use a clear path.

• 12. Side slide

  • Grades 1–8
  • Aerobic
  • Motor skill

  Knees bent, step to the side and bring the other foot to meet it. Do not cross the feet.

  Our plan, by grade band (2–3 days)

  K–2	3–5	6–8
  2 × 20 s	2 × 20 s	2 × 20 s

  Start with

  slow step-together

  Next step

  low, fast slides

  Seated or limited mobility

  Seated side reaches: reach far to one side, then the other.

  Safety

  Do not cross the feet.

• 13. Bear crawl

  • Grades K–8
  • Muscle

  Hands and feet on the floor, hips high, knees bent. Walk forward with opposite hand and foot.

  Our plan, by grade band (2–3 days)

  K–2	3–5	6–8
  2 trips (5 m)	2 × 10 m	3 × 10 m

  Start with

  crawl with the knees down

  Next step

  knees hovering low, or go backward

  Seated or limited mobility

  Seated chair push-ups: hands on the armrests, press to lift slightly.

  Safety

  Keep the hands flat and the head up.

• 14. Crab walk

  • Grades K–5
  • Muscle

  Sit, put the hands behind you with fingers toward the feet, and lift the hips. Walk on hands and feet.

  Our plan, by grade band (2 days)

  K–2	3–5	6–8
  2 trips	2 × 10 m	not used

  Start with

  hold the crab position in place

  Next step

  crab walk with one leg lifted

  Seated or limited mobility

  Seated back press: press the hands into the chair seat behind you and lift the chest.

  Safety

  Fingers point toward the feet.

• 15. Frog jumps

  • Grades K–8
  • Bone
  • Muscle

  Squat low with the hands on the floor. Jump forward and up, then land softly back in the squat.

  Our plan, by grade band (3 days)

  K–2	3–5	6–8
  2 × 6	2 × 8	3 × 8

  Start with

  small jumps

  Next step

  longer jumps

  Seated or limited mobility

  Seated reach-ups: start with hands low, then reach up high fast.

  Safety

  Land softly with the knees over the toes.

• 16. Bunny hops

  • Grades K–3
  • Bone

  Feet together, small hops in place or forward, hands up like ears.

  Our plan, by grade band (3 days)

  K–2	3–5	6–8
  2 × 8–10	2 × 8–10	not used

  Start with

  hop in place

  Next step

  hop forward and to the side

  Seated or limited mobility

  Seated heel drops with a bounce rhythm.

  Safety

  Land softly.

• 17. Standing broad jump

  • Grades 1–8
  • Bone
  • Motor skill
  • Muscle

  Swing the arms back and bend the knees. Swing the arms forward and jump as far as you can. Land on two feet with bent knees.

  Our plan, by grade band (1–2 days)

  K–2	3–5	6–8
  6 tries	8 tries	3 × 5

  Start with

  a short jump

  Next step

  stick the landing for 3 seconds

  Seated or limited mobility

  Seated throw: toss a sock ball forward as far as you can.

  Safety

  Land on two feet, on carpet or grass.

• 18. Tuck jump

  • Grades 3–8
  • Bone
  • Vigorous

  Jump straight up and pull the knees toward the chest. Land softly.

  Our plan, by grade band (2 days)

  K–2	3–5	6–8
  not used	2 × 5	3 × 6

  Start with

  small jumps

  Next step

  higher tucks

  Seated or limited mobility

  Seated knee hugs: pull both knees in, then lower.

  Safety

  Only on soft surfaces. Skip this move with knee pain.

• 19. Jump rope

  • Grades 2–8
  • Bone
  • Vigorous

  Turn the rope with the wrists and jump just high enough for it to pass under the feet.

  Our plan, by grade band (3 days)

  K–2	3–5	6–8
  3 × 20 s	3 × 30 s	4 × 45 s

  Start with

  jump over a rope lying on the floor, or use an "air rope"

  Next step

  tricks: side to side, one foot

  Seated or limited mobility

  Seated air rope: turn the wrists in circles with the arms at the sides.

  Safety

  Check the rope length: stand on the middle and the handles reach the armpits. Clear overhead space.

• 20. Hopscotch

  • Grades K–4
  • Bone
  • Motor skill
  • Balance

  Tape or chalk a court. Hop on one foot in single squares and land on two feet in double squares.

  Our plan, by grade band (2–3 days)

  K–2	3–5	6–8
  3–5 times through	3–5 times through	not used

  Start with

  two feet only

  Next step

  add a turn at the end

  Seated or limited mobility

  Toss a sock ball onto each square of a court drawn on paper.

  Safety

  Use chalk outdoors or tape indoors on a non-slip floor.

• 21. Line hops

  • Grades K–8
  • Bone
  • Vigorous

  Stand beside a tape line with feet together. Hop over the line and back.

  Our plan, by grade band (3 days)

  K–2	3–5	6–8
  2 × 10	3 × 15	3 × 20

  Start with

  hop front and back

  Next step

  on one foot

  Seated or limited mobility

  Seated side taps: tap both feet over a tape line and back.

  Safety

  Land softly.

• 22. Shuttle run

  • Grades 3–8
  • Vigorous
  • Motor skill

  Tape two lines about 5 m apart. Run to one line, touch it, run back and touch the other.

  Our plan, by grade band (2 days)

  K–2	3–5	6–8
  not used	3 × 15 s	4–6 × 20 s

  Start with

  jog

  Next step

  sprint and touch the line

  Seated or limited mobility

  Wheelchair sprints between two lines, or fast seated arm punches.

  Safety

  Use a non-slip floor or grass.

• 23. Jog intervals

  • Grades 4–8
  • Aerobic
  • Vigorous
  • Bone

  Jog for 1 minute, then walk for 2 minutes. Repeat.

  Our plan, by grade band (2–3 days)

  K–2	3–5	6–8
  not used	6 × (1 min jog, 2 min walk)	6 × (1 min jog, 2 min walk)

  Start with

  walk the whole time

  Next step

  longer jogs

  Seated or limited mobility

  Wheelchair push intervals: 1 minute fast, 2 minutes slower.

  Safety

  Watch for heat and traffic; go with an adult or a buddy.

• 24. Squat

  • Grades K–8
  • Muscle

  Feet hip-width apart, arms forward. Push the hips back and bend the knees as if sitting on a chair, then stand.

  Our plan, by grade band (3 days)

  K–2	3–5	6–8
  2 × 6	2 × 10	2–3 × 12

  Start with

  sit down to a chair and stand up

  Next step

  slow, 3 seconds down

  Seated or limited mobility

  Sit-to-stand from a chair, with hands on the armrests if needed.

  Safety

  Keep the heels down; knees follow the toes.

• 25. Wall sit

  • Grades 1–8
  • Muscle

  Back against a wall, slide down until the knees are bent, as if sitting on an invisible chair. Hold.

  Our plan, by grade band (2–3 days)

  K–2	3–5	6–8
  2 × 10 s	2 × 20 s	2 × 30–45 s

  Start with

  higher on the wall

  Next step

  hold longer

  Seated or limited mobility

  Seated leg press: press the feet firmly into the floor for 10 seconds.

  Safety

  Knees stay over the ankles.

• 26. Lunge (stationary)

  • Grades 3–8
  • Muscle
  • Balance

  Step one foot forward. Bend both knees and lower straight down, then push back up. Switch legs.

  Our plan, by grade band (2–3 days)

  K–2	3–5	6–8
  not used	2 × 6 each leg	2–3 × 10 each leg

  Start with

  hold a chair and take a small step

  Next step

  walking lunges

  Seated or limited mobility

  Seated single-leg lifts: straighten one knee and hold 3 seconds.

  Safety

  Front knee over the ankle.

• 27. Glute bridge

  • Grades 1–8
  • Muscle

  Lie on your back with knees bent and feet flat. Lift the hips into a straight line, then lower slowly.

  Our plan, by grade band (2–3 days)

  K–2	3–5	6–8
  2 × 8	2 × 10	3 × 12

  Start with

  short holds

  Next step

  one leg

  Seated or limited mobility

  Seated squeeze: press the knees together and sit tall for 10 seconds.

  Safety

  Do not arch the lower back.

• 28. Push-up

  • Grades 1–8
  • Muscle

  Hands under the shoulders, body in a straight line. Lower the chest, then push back up.

  Our plan, by grade band (3 days)

  K–2	3–5	6–8
  wall, 2 × 8	knees, 2 × 8	2–3 × 8–12

  Start with

  at the wall

  Next step

  knees, then full push-ups

  Seated or limited mobility

  Wall push-ups from a chair or wheelchair.

  Safety

  Keep a straight line from head to heels (or knees).

• 29. Plank

  • Grades 1–8
  • Muscle

  Forearms on the floor, body in a straight line from head to heels. Hold and breathe.

  Our plan, by grade band (3 days)

  K–2	3–5	6–8
  knees, 2 × 10 s	2 × 20 s	2 × 30–45 s

  Start with

  on the knees

  Next step

  lift one foot

  Seated or limited mobility

  Seated brace: sit tall, tighten the belly, hold 10 seconds and breathe.

  Safety

  Stop when the back starts to sag.

• 30. Side plank

  • Grades 3–8
  • Muscle

  Lie on your side on one forearm. Lift the hips so the body is in a straight line. Hold, then switch sides.

  Our plan, by grade band (2 days)

  K–2	3–5	6–8
  not used	2 × 10 s each side	2 × 20–30 s each side

  Start with

  knees bent

  Next step

  lift the top leg

  Seated or limited mobility

  Seated side press: press one hand down into the chair and lean away, hold 10 seconds.

  Safety

  Shoulder over the elbow.

• 31. Superman

  • Grades 2–8
  • Muscle

  Lie face down with arms reaching forward. Lift the arms and legs a little off the floor, hold, then lower.

  Our plan, by grade band (2–3 days)

  K–2	3–5	6–8
  2 × 8	2 × 10	3 × 10, 2 s hold

  Start with

  lift the arms only

  Next step

  hold 5 seconds

  Seated or limited mobility

  Seated back lift: sit tall, squeeze the shoulder blades and lift the arms to a Y, hold 3 seconds.

  Safety

  Small lift, eyes looking down.

• 32. Bird dog

  • Grades 2–8
  • Muscle
  • Balance

  On hands and knees, reach one arm forward and the opposite leg back. Hold, return, switch sides.

  Our plan, by grade band (2 days)

  K–2	3–5	6–8
  2 × 5 each side	2 × 8 each side	3 × 10 each side

  Start with

  move the arm only

  Next step

  hold 5 seconds

  Seated or limited mobility

  Seated opposite reach: lift one arm and the opposite knee, then switch.

  Safety

  Keep the hips level.

• 33. Dead bug

  • Grades 3–8
  • Muscle

  Lie on your back, arms up, knees bent over the hips. Lower one arm and the opposite leg slowly, return, switch.

  Our plan, by grade band (2 days)

  K–2	3–5	6–8
  not used	2 × 6 each side	3 × 8 each side

  Start with

  move the legs only

  Next step

  slow, 3 seconds each way

  Seated or limited mobility

  Seated brace with arm reaches: sit tall, tighten the belly, reach one arm overhead at a time.

  Safety

  The lower back stays on the floor.

• 34. Calf raises

  • Grades K–8
  • Muscle
  • Bone

  Stand tall near a wall. Rise up onto the toes, then lower slowly.

  Our plan, by grade band (3 days)

  K–2	3–5	6–8
  2 × 8	2 × 12	3 × 15

  Start with

  hold the wall with both hands

  Next step

  one foot at a time

  Seated or limited mobility

  Seated heel raises: lift both heels high, then lower.

  Safety

  Lower slowly.

• 35. Curl-up

  • Grades 4–8
  • Muscle

  Lie on your back, knees bent. Slide the hands up the thighs as the shoulders lift, then lower.

  Our plan, by grade band (2 days)

  K–2	3–5	6–8
  not used	2 × 8	3 × 10

  Start with

  hands stay on the thighs

  Next step

  slower

  Seated or limited mobility

  Seated crunch: sit tall, then curl the chest toward the knees and back.

  Safety

  Do not pull on the neck.

• 36. Band row

  • Grades 6–8
  • Muscle

  Sit with legs straight and a light band around the feet. Pull the elbows back and squeeze the shoulder blades, then return slowly.

  Our plan, by grade band (2 days)

  K–2	3–5	6–8
  not used	not used	2–3 × 10–15

  Start with

  a lighter band

  Next step

  pause 2 seconds at the back

  Seated or limited mobility

  Same move from a chair or wheelchair, with the band anchored by an adult.

  Safety

  Check the band for tears, use a light band and let it return slowly.

• 37. Towel tug of war

  • Grades K–5
  • Muscle

  Two people hold the ends of a rolled towel and pull steadily, leaning back.

  Our plan, by grade band (1–2 days)

  K–2	3–5	6–8
  3 × 10 s	3 × 10 s	not used

  Start with

  sitting down

  Next step

  standing

  Seated or limited mobility

  Seated tug with a partner from chairs or wheelchairs.

  Safety

  Let go slowly; play on a soft floor.

• 38. Mountain climbers

  • Grades 3–8
  • Vigorous
  • Muscle

  From a high plank, drive one knee toward the chest, then switch legs in a running rhythm.

  Our plan, by grade band (2 days)

  K–2	3–5	6–8
  not used	2 × 15 s	3 × 20 s

  Start with

  slow step-ins

  Next step

  faster

  Seated or limited mobility

  Seated knee drives: pull one knee up at a time, fast, holding the chair sides.

  Safety

  Hands under the shoulders.

• 39. Stork stand

  • Grades K–8
  • Balance

  Stand on one leg with the other foot resting on the ankle, arms out. Hold, then switch.

  Our plan, by grade band (2–3 days)

  K–2	3–5	6–8
  3 × 5–10 s each	15 s each	30 s each

  Start with

  a hand on the wall

  Next step

  eyes closed, near a wall

  Seated or limited mobility

  Seated balance: sit tall without leaning on the backrest, lift both feet a little, hold 5 seconds.

  Safety

  Stay near a wall.

• 40. Walk the line

  • Grades K–4
  • Balance

  Walk along a tape line, one foot in front of the other, arms out.

  Our plan, by grade band (2 days)

  K–2	3–5	6–8
  4 lengths	4 lengths	not used

  Start with

  normal steps

  Next step

  heel to toe, then backward

  Seated or limited mobility

  Wheel or roll along the line, keeping the front wheels on it.

  Safety

  Use a tape line on the floor.

• 41. Tree pose

  • Grades K–8
  • Balance

  Stand on one leg. Rest the other foot on the ankle or calf, hands together at the chest. Hold, switch.

  Our plan, by grade band (2–3 days)

  K–2	3–5	6–8
  5 s each	15 s each	30 s each

  Start with

  foot on the ankle

  Next step

  foot on the thigh (never on the knee)

  Seated or limited mobility

  Seated tree: sit tall, hands together at the chest, cross one ankle over the other knee if comfortable.

  Safety

  Stay near a wall.

• 42. Butterfly stretch

  • Grades K–8
  • Flexibility

  Sit tall with the soles of the feet together and the knees out. Breathe and relax.

  Our plan, by grade band (cool-down)

  K–2	3–5	6–8
  10 s	15–20 s	20–30 s

  Start with

  sit tall

  Next step

  lean forward gently

  Seated or limited mobility

  Seated side stretch: reach one arm over the head, lean gently, switch.

  Safety

  No bouncing.

• 43. Seated reach

  • Grades K–8
  • Flexibility

  Sit with legs straight. Reach gently toward the toes and hold.

  Our plan, by grade band (cool-down)

  K–2	3–5	6–8
  10 s	15–20 s	20–30 s

  Start with

  bend the knees

  Next step

  straight legs

  Seated or limited mobility

  In a chair: straighten one leg, heel on the floor, and lean forward gently.

  Safety

  No bouncing.

• 44. Child's pose

  • Grades K–8
  • Flexibility

  Kneel, sit back toward the heels, and rest the forehead down with the arms forward. Breathe slowly.

  Our plan, by grade band (cool-down)

  K–2	3–5	6–8
  10–30 s	10–30 s	10–30 s

  Start with

  a pillow under the hips

  Next step

  arms long

  Seated or limited mobility

  Seated fold: lean the chest toward the thighs, arms hanging, and breathe.

  Safety

  Gentle.

• 45. Cat-cow

  • Grades K–8
  • Flexibility

  On hands and knees, round the back up like a cat, then let the belly drop and look up. Move with the breath.

  Our plan, by grade band (warm-up or cool-down)

  K–2	3–5	6–8
  4–6 slow	4–6 slow	4–6 slow

  Start with

  small movements

  Next step

  slow, with breath

  Seated or limited mobility

  Seated cat-cow: hands on knees, round the back, then lift the chest.

  Safety

  Gentle.

• 46. Standing quad stretch

  • Grades 1–8
  • Flexibility
  • Balance

  Hold a wall. Bend one knee and hold the foot behind you. Knees stay together. Switch.

  Our plan, by grade band (cool-down)

  K–2	3–5	6–8
  10 s each	15 s each	20–30 s each

  Start with

  hold the wall

  Next step

  no hand on the wall

  Seated or limited mobility

  Seated: slide one foot back under the chair and hold.

  Safety

  Keep the knees together.

• 47. Toss and catch

  • Grades K–3
  • Motor skill

  Toss a sock ball a little above the head and catch it with two hands. Eyes on the ball.

  Our plan, by grade band (2–3 days)

  K–2	3–5	6–8
  10–20	10–20	not used

  Start with

  a balloon

  Next step

  clap before the catch

  Seated or limited mobility

  Same move, seated.

  Safety

  Soft ball.

• 48. Underhand throw

  • Grades K–3
  • Motor skill

  Face the target, swing the arm back, step with the opposite foot and swing through low.

  Our plan, by grade band (2 days)

  K–2	3–5	6–8
  2–3 × 8	2–3 × 8	not used

  Start with

  a big, close target

  Next step

  a small target, farther away

  Seated or limited mobility

  Seated underhand toss into a basket.

  Safety

  Soft balls only.

• 49. Overhand throw

  • Grades 2–8
  • Motor skill

  Side to the target, arm back, step with the opposite foot, throw and follow through.

  Our plan, by grade band (2 days)

  K–2	3–5	6–8
  3 × 8	3 × 8	3 × 8

  Start with

  a close target

  Next step

  a longer or moving target

  Seated or limited mobility

  Seated: turn the shoulders to the side, then throw.

  Safety

  Aim below the shoulders.

• 50. Kick to target

  • Grades K–8
  • Motor skill

  Step beside the ball and kick with the inside of the foot toward a target between two shoes.

  Our plan, by grade band (2 days)

  K–2	3–5	6–8
  10 each foot	10 each foot	10 each foot

  Start with

  a still ball

  Next step

  a rolling ball

  Seated or limited mobility

  Seated: push a ball with the foot, or throw it to the target.

  Safety

  Outdoors or a soft ball.

• 51. Foot dribble

  • Grades 1–8
  • Motor skill
  • Aerobic

  Move the ball with small touches of the inside and outside of the feet, keeping it close.

  Our plan, by grade band (2 days)

  K–2	3–5	6–8
  4 × 30 s	4 × 30 s	4 × 30 s

  Start with

  walking

  Next step

  around bottles, faster

  Seated or limited mobility

  Hand dribble or push a ball along the floor with a stick from a chair or wheelchair.

  Safety

  Clear area.

• 52. Hand dribble

  • Grades 2–8
  • Motor skill

  Push the ball down with the finger pads at waist height, eyes up.

  Our plan, by grade band (2 days)

  K–2	3–5	6–8
  4 × 30 s	4 × 30 s	4 × 30 s

  Start with

  two hands

  Next step

  alternate hands while walking

  Seated or limited mobility

  Seated dribble beside the chair or wheelchair.

  Safety

  Outdoors or a garage.

• 53. Balloon volley

  • Grades K–8
  • Motor skill

  Keep a balloon in the air with flat hands. Count the taps in a row.

  Our plan, by grade band (2 days)

  K–2	3–5	6–8
  count your record	count your record	count your record

  Start with

  catch and toss

  Next step

  alternate hands or use the knees

  Seated or limited mobility

  Seated balloon volley.

  Safety

  Clear space.

• 54. Paddle strike

  • Grades 2–8
  • Motor skill

  Tape a paper plate to a ruler or paint stick. Tap a balloon up, alternating sides of the paddle.

  Our plan, by grade band (2 days)

  K–2	3–5	6–8
  3 × 30 s	3 × 30 s	3 × 30 s

  Start with

  a balloon

  Next step

  a foam ball

  Seated or limited mobility

  Seated paddle taps.

  Safety

  Soft paddle and ball.

• 55. Sock-ball target throw

  • Grades K–5
  • Motor skill

  Throw sock balls into a laundry basket. Step back after 4 of 6 go in.

  Our plan, by grade band (2 days)

  K–2	3–5	6–8
  3 × 6	3 × 6	not used

  Start with

  a big basket, close

  Next step

  a smaller cup

  Seated or limited mobility

  Same game, seated.

  Safety

  Soft balls.

• 56. Freeze dance

  • Grades K–8
  • Vigorous
  • Motor skill

  Dance while the music plays. Freeze when it stops.

  Our plan, by grade band (1–2 days)

  K–2	3–5	6–8
  3–5 min	3–5 min	3–5 min

  Start with

  slow songs

  Next step

  freeze in a balance pose

  Seated or limited mobility

  Seated dance: arms and upper body move, freeze on the stop.

  Safety

  Space to move.

• 57. Red light, green light

  • Grades K–5
  • Aerobic
  • Motor skill

  Move toward the caller on "green light" and freeze on "red light". Anyone still moving goes back to the start.

  Our plan, by grade band (1–2 days)

  K–2	3–5	6–8
  5 min	5 min	not used

  Start with

  walking

  Next step

  hop or skip as the go move

  Seated or limited mobility

  Wheel or roll on green, stop on red.

  Safety

  Clear field.

• 58. Tag (freeze, flag)

  • Grades K–8
  • Vigorous

  One player is it and tags others with a light touch. Tagged players freeze until a teammate frees them.

  Our plan, by grade band (1–2 days)

  K–2	3–5	6–8
  5–10 min	5–10 min	5–10 min

  Start with

  walking tag

  Next step

  flag tag (pull a sock from the waistband)

  Seated or limited mobility

  Wheelchair tag, or tag with a pool noodle from a seat.

  Safety

  A light touch on the back or shoulders only; mark the boundaries.

• 59. Obstacle course

  • Grades K–8
  • Aerobic
  • Muscle
  • Bone
  • Balance

  Set up 4 to 8 stations: crawl under a table, walk a tape line, jump over pillows, toss into a basket. Go through in order.

  Our plan, by grade band (1 day)

  K–2	3–5	6–8
  3–5 rounds	3–5 rounds	3–5 rounds

  Start with

  4 stations

  Next step

  8 stations, timed against your last round

  Seated or limited mobility

  A rolling course: cones to weave around, a basket toss, a ramp if safe.

  Safety

  Stable items only; no climbing shelves.

• 60. Sock-ball baseball

  • Grades 4–8
  • Vigorous
  • Motor skill

  Hit a sock ball off a bottle tee with a paddle or rolled newspaper, then run the towel bases.

  Our plan, by grade band (1 day)

  K–2	3–5	6–8
  not used	15–20 min	15–20 min

  Start with

  a tee

  Next step

  a pitched soft ball

  Seated or limited mobility

  Hit from a seat; a partner runs or the student wheels the bases.

  Safety

  Soft ball, light bat; check that nobody is near before swinging.

Key: Aerobic and Vigorous use the CDC talk test (vigorous: only a few words before a breath).^[2] Muscle and Bone are the CDC muscle- and bone-strengthening groups.^[2] The adapted PE page has seated and wheelchair versions with pictures.

Use these cards with a grade plan: kindergarten · grade 1 · grade 2 · grade 3 · grade 4 · grade 5 · grade 6 · grade 7 · grade 8 · parent guide

Sources

Last checked: October 31, 2026. Numbers in brackets in the text, like [1], point to this list. Session lengths, reps, holds and jump counts are our plan (program choices within these guidelines), not guideline numbers.

1. [1]American Academy of Pediatrics (AAP), HealthyChildren.org. Strength training (2011). National medical association. www.healthychildren.org/English/healthy-living/sports/Pages/Strength-Training.aspx
2. [2]Centers for Disease Control and Prevention (CDC). What counts for children and teens (2024). U.S. federal government. www.cdc.gov/physical-activity-basics/adding-children-adolescents/what-counts.html

Please read: Move Every Day is general education, not medical advice. Check with your student's doctor before starting a new activity program if your student has a heart, lung or other health condition, an injury, or a disability that affects movement. Stop and get medical help if your student faints, has chest pain, severe shortness of breath or dizziness during activity. In an emergency, call 911.