Move Every Day · ages 6–7
1st grade PE at home
Four units, a 30-minute session for each, a quick check for each unit and a printable weekly plan. Built for a small space and household items.
- Ages 6–7
- 5 × 30 min a week
- 3-day version
- Free
This is the Grade 1 plan in Move Every Day, the free PE program from UpOnly Learning. It runs 5 days a week for 30 minutes (our plan), with a 3-day version on the printable.
Goals for the year
- Move in straight, curvy and zigzag pathways at different speeds (S1, S2).
- Jump and land softly on two feet and hop on one (S1).
- Throw underhand and roll to a target (S1).
- Cheer for others and follow game rules (S3).
S1 to S4 are the four SHAPE America National Physical Education Standards (2024). This grade is in the PreK–2 span.[3]
How to teach each session
Teaching model (our plan): Explicit instruction with practice and feedback. Each new skill moves from your model, to practice together, to practice alone, with short, specific feedback.
- I do: You show the move and name 2 or 3 short cues, like "side to target, step, throw".
- We do: You practice together. Say one specific thing that went well and one cue to try next.
- You do: Your student practices alone, then uses the skill in the game. Watch and give one cue at a time.
- Check: At the end of the first week of each unit, use the quick check below. If it is not there yet, repeat the We do step.
Feedback tip: name what went well, then give one cue to try next, like "great step, now follow through toward the target".
The weekly structure
| Part | Minutes (our plan) |
|---|---|
| Warm-up | 5 |
| Skill practice | 10 |
| Fitness (strength or jumps) | 5–7 |
| Game or dance | 5–7 |
| Cool-down | 3 |
| Total | 30 |
| Day | Focus | Strength | Bone (jumps) | Vigorous |
|---|---|---|---|---|
| Monday | Skill and strength | Yes | ||
| Tuesday | Skill, then a jump and run game | Yes | Yes | |
| Wednesday | Strength and jumps | Yes | Yes | |
| Thursday | Rhythm, dance or yoga, then a fast game | Yes | ||
| Friday | Fitness circuit and a family game | Yes | Yes | Yes |
| Every day | The rest of the Daily 60 outside PE: walking, biking, active play and chores. | |||
Units
A 36-week year: 4 units of 8 weeks, plus 4 check-and-choose weeks. Week 1 and week 35 are friendly self-checks (students compare only with themselves), week 18 is a family field day, and in week 36 students choose their own activities (our plan).
| Unit | Weeks | Focus |
|---|---|---|
| 1.1 Pathways, levels and speed | 2–9 | locomotor patterns, starting to skip |
| 1.2 Jump and land | 10–17 | two-foot jump, hop, soft landing, hopscotch |
| 1.3 Throw and roll | 19–26 | underhand throw, rolling, catching with hands |
| 1.4 Feet skills | 27–34 | kicking, foot dribbling, stopping a ball |
Inside each unit: weeks 1–2 learn the move, weeks 3–4 add time or reps, weeks 5–6 combine moves, weeks 7–8 play a game or put on a show.
Sample sessions
One full session per unit. Repeat it through the unit and use the "next steps" line to keep it fresh. The numbered tags open the exercise card.
Unit 1.1 sample: Zigzag city 30 min
| Part | Time | What to do |
|---|---|---|
| Warm-up | 5 min | March #1, arm circles #2 and butt kicks #5 (2 × 15 s). |
| Skill | 10 min | Tape a straight, a curvy and a zigzag path. Walk, then gallop #10, then side slide #12 along each path (2 rounds). Practice the skip #11 step-hop slowly, 4 × 20 s. |
| Fitness | 7 min | Squats #24 (2 × 8), plank on the knees #29 (2 × 10 s) and bunny hops along the path #16 (2 × 10). |
| Game | 5 min | Traffic cop: you call out the speed and the pathway. |
| Cool-down | 3 min | Standing quad stretch at the wall #46 (10 s each leg) and 3 breaths. |
Equipment: Masking tape.
Safety: A hallway with no rugs that slide.
Next steps in later weeks: Add levels (high, middle, low), then a partner mirror.
Quick check for understanding: Move along the zigzag path, slow then fast. Look for: Stays on the path and changes speed on the signal.
Covers: A, M, B · S1 (locomotor), S2 (pathways, speed). Key: A aerobic, V vigorous, M muscle, B bone; S1 to S4 are the SHAPE America standards.
Unit 1.2 sample: Soft landings 30 min
| Part | Time | What to do |
|---|---|---|
| Warm-up | 5 min | High knees #4 and jumping jacks #3 (2 × 10). |
| Skill | 10 min | Jump like a spring, land like a cat: standing broad jump #17 (6 tries, land on two feet with bent knees), hop on one foot #9 (5 each foot), hopscotch #20 (3 times through). |
| Fitness | 7 min | Line hops #21 (3 × 10) and wall sit #25 (2 × 10 s). |
| Game | 5 min | Lily pads: jump between pillows without touching the floor "river". |
| Cool-down | 3 min | Slow calf raises #34 (8) and butterfly stretch #42. |
Equipment: Pillows, tape.
Safety: Pillows on carpet only (they slide on hard floors); soft landings; no jumping off furniture.
Next steps in later weeks: Longer jumps, then hold the landing for 3 seconds.
Quick check for understanding: Jump forward and land like a cat. Look for: Lands on two feet with bent knees and stays balanced.
Covers: B, M, V · S1 (jumping and landing), S2 (soft landing). Key: A aerobic, V vigorous, M muscle, B bone; S1 to S4 are the SHAPE America standards.
Unit 1.3 sample: Target practice 30 min
| Part | Time | What to do |
|---|---|---|
| Warm-up | 5 min | Arm circles #2 and inchworm #6 (3). |
| Skill | 10 min | Underhand throw #48 to a wall target, with the cues "step with the opposite foot, swing, follow through" (3 × 8). Catch a bounced ball (10). |
| Fitness | 7 min | Crab walk #14 (2 trips) and wall push-ups #28 (2 × 8). |
| Game | 5 min | Bottle bowling: roll to knock down the bottles, 3 rounds. |
| Cool-down | 3 min | Cat-cow #45 and child's pose #44. |
Equipment: Soft ball, tape target, plastic bottles.
Safety: Soft balls only.
Next steps in later weeks: Step back one big step when 6 of 8 hit the target.
Quick check for understanding: Throw underhand to the target. What foot do you step with? Look for: Steps with the opposite foot and follows through toward the target.
Covers: S1 (manipulative), M · S3 (cheering for others). Key: A aerobic, V vigorous, M muscle, B bone; S1 to S4 are the SHAPE America standards.
Unit 1.4 sample: Dribble the city 30 min
| Part | Time | What to do |
|---|---|---|
| Warm-up | 5 min | Jog in place and butt kicks #5. |
| Skill | 10 min | Foot dribble #51 with small touches around 4 bottles (4 × 30 s). Kick to target #50 between two shoes (10 kicks with each foot). |
| Fitness | 7 min | Frog jumps #15 (2 × 8) and glute bridge #27 (2 × 8). |
| Game | 5 min | Red light, green light #57 with the ball at your feet. |
| Cool-down | 3 min | Seated reach #43. |
Equipment: Soft ball, 4 bottles, 2 shoes.
Safety: Outdoors or a clear space; a soft ball indoors.
Next steps in later weeks: Dribble faster, then with the weaker foot.
Quick check for understanding: Dribble around 4 bottles. Look for: Small touches; the ball stays close.
Covers: S1 (kicking, dribbling), A, B, M. Key: A aerobic, V vigorous, M muscle, B bone; S1 to S4 are the SHAPE America standards.
Safety rules for every session
- Warm up first.
- Clear the floor.
- Have water nearby.
- Wear sneakers, or go barefoot on a non-slip floor.
- Land softly.
- Stop if something hurts, or if you feel dizzy or sick.
- Tell an adult.
Quick checks for understanding
Use one at the end of the first week of each unit. If the skill is not there yet, go back to the We do step for a few more sessions.
| Unit | Ask or say "show me" | Look for |
|---|---|---|
| 1.1 Pathways, levels and speed | Move along the zigzag path, slow then fast. | Stays on the path and changes speed on the signal. |
| 1.2 Jump and land | Jump forward and land like a cat. | Lands on two feet with bent knees and stays balanced. |
| 1.3 Throw and roll | Throw underhand to the target. What foot do you step with? | Steps with the opposite foot and follows through toward the target. |
| 1.4 Feet skills | Dribble around 4 bottles. | Small touches; the ball stays close. |
Exercises used
March in place · Arm circles · Jumping jacks · High knees · Butt kicks · Inchworm · Hop on one foot · Gallop · Skip · Side slide · Crab walk · Frog jumps · Bunny hops · Standing broad jump · Hopscotch · Line hops · Squat · Wall sit · Glute bridge · Push-up · Plank · Calf raises · Butterfly stretch · Seated reach · Child's pose · Cat-cow · Standing quad stretch · Underhand throw · Kick to target · Foot dribble · Red light, green light
Doses for kindergarten to grade 2 are our plan: 1 set of 5 to 8 reps or 10 to 15 second holds, done as play, and 20 to 40 soft landings a session, inside the AAP range for strength work.[4] Students as young as 5 can build strength with hops and frog jumps, says the American Academy of Pediatrics.[5]
Progress checks: "I can" list
- I can walk, gallop and slide along a zigzag path.
- I can jump and land on two feet with bent knees.
- I can hop on each foot 5 times.
- I can throw underhand to a target.
- I can dribble a ball with small touches of my feet.
- I can hold a plank on my knees for 10 seconds.
- I can cheer for someone else in a game.
Students compare only with themselves. Check in at week 1 and again at week 35.
Free printables
Plans and logs to print. No answer sheets needed.
Black and white versions use less ink.
Find an activity in your community
Organized activities add coaches, teammates and new skills, and the minutes count toward the Daily 60. Here are common options and where to read more on UpOnly Learning.
- Martial arts: jiu-jitsu, taekwondo, karate, judo
CDC lists martial arts as a vigorous activity for school-age students.[6]
Martial arts in our activities guide · Taekwondo, karate or jiu-jitsu? Choosing a martial art
- Gymnastics and dance
CDC lists vigorous dancing as a vigorous activity.[6]
- Swimming
CDC lists swimming as both a moderate and a vigorous activity, depending on effort.[6]
- Soccer, basketball and other team sports
CDC lists soccer and basketball as vigorous activities, and sports with jumping or quick changes of direction as bone-strengthening.[6]
- Track and running
CDC lists running as vigorous and as bone-strengthening.[6]
- Cycling
CDC lists bike riding as a moderate activity.[6]
- Climbing
CDC lists climbing (ropes, trees or playground equipment) as muscle-strengthening.[6]
- Outdoor clubs and scouting-style groups
CDC lists hiking as a moderate activity.[6]
- Community recreation leagues
Choosing a local program
- Ask for a free or trial class before you sign up.
- Ask how students are supervised, what training the coaches have, and whether coaches pass background checks.
- Look for groups sorted by age or skill, so your student learns with peers.
- Ask about the full cost: fees, uniforms, gear, travel and tournaments.
- Watch one practice. Your student should get plenty of turns and leave smiling.
More help: How to choose: a simple checklist · Questions to ask a coach, studio or program · What activities cost.
Where to look
Start with your city or county parks and recreation department, a community or recreation center, the public library's events board, or your homeschool group or co-op. Many list classes by age and season.
Want math, reading and science with the same daily rhythm? See the full K–8 curriculum.
More: parent guide · exercise library · adapted PE · developmental milestones by age · all grades
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]U.S. Department of Health and Human Services. Physical Activity Guidelines for Americans, 2nd edition (2018). U.S. federal government. odphp.health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf
- [2]Centers for Disease Control and Prevention (CDC). Physical activity guidelines for students (2024). U.S. federal government. www.cdc.gov/physical-activity-education/guidelines/
- [3]SHAPE America. New National Physical Education Standards (2024). National professional association. www.shapeamerica.org/standards/pe/new-pe-standards
- [4]American Academy of Pediatrics (AAP), HealthyChildren.org. Strength training (2011). National medical association. www.healthychildren.org/English/healthy-living/sports/Pages/Strength-Training.aspx
- [5]American Academy of Pediatrics (AAP). Resistance training for children and adolescents (Stricker, Faigenbaum, McCambridge; Pediatrics 145(6):e20201011), summary on HealthyChildren.org (2020). National medical association. www.healthychildren.org/English/news/Pages/Guidance-on-Resistance-Training-for-Children.aspx
- [6]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.