Move Every Day · ages 7–8
2nd 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 7–8
- 5 × 30 min a week
- 3-day version
- Free
This is the Grade 2 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
- Jump a turning rope and count your own record (S1, S4).
- Throw overhand and catch high and low (S1).
- Balance and control the body on hands and feet (S1, S2).
- Create and share a short dance (S1, S3, S4).
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 |
|---|---|---|
| 2.1 Jump rope | 2–9 | turning the rope, single bounce, counting |
| 2.2 Overhand throw and catch | 10–17 | overhand pattern, catching above and below the waist |
| 2.3 Balance and body control | 19–26 | balances, log roll, weight on hands (bear, crab) |
| 2.4 Dance and rhythm | 27–34 | 8-count patterns, creating a short dance |
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 2.1 sample: Rope rhythm 30 min
| Part | Time | What to do |
|---|---|---|
| Warm-up | 5 min | Jumping jacks #3 (2 × 15) and ankle bounces (20). |
| Skill | 10 min | Jump rope #19 in steps: (1) jump over a rope lying on the floor (10); (2) swing the rope from both hands and step over it (10); (3) single jumps, 5 sets of "how many in a row". With no rope, use an "air rope". |
| Fitness | 7 min | Squats #24 (2 × 10), plank #29 (2 × 15 s) and superman #31 (2 × 8). |
| Game | 5 min | Rope snake: you wiggle the rope on the floor and the student jumps over it. |
| Cool-down | 3 min | Calf stretch at the wall and 3 breaths. |
Equipment: Jump rope (or none for air rope).
Safety: Rope length: stand on its middle, and the handles reach the armpits. Clear overhead space.
Next steps in later weeks: Beat your own count each week.
Quick check for understanding: Jump the rope 5 times in a row. Look for: Turns from the wrists, small jumps, lands on the balls of the feet.
Covers: B, V, M · S1 (rhythm), S4 (personal goal: beat your own count). Key: A aerobic, V vigorous, M muscle, B bone; S1 to S4 are the SHAPE America standards.
Unit 2.2 sample: Overhand to the wall 30 min
| Part | Time | What to do |
|---|---|---|
| Warm-up | 5 min | Arm circles #2, high knees #4 and inchworm #6. |
| Skill | 10 min | Overhand throw #49 with the cues "side to target, arm back, step, throw, follow through" (3 × 8 at a wall target). Catch high and low (10 each). |
| Fitness | 7 min | Push-ups #28 at the wall or on the knees (2 × 8) and bear crawl #13 (2 trips). |
| Game | 5 min | Sock-ball snowball fight over a couch "wall" (2-minute rounds). |
| Cool-down | 3 min | Cross-body shoulder stretch and child's pose #44. |
Equipment: Sock balls, a tape target.
Safety: Safe throwing: aim below the shoulders.
Next steps in later weeks: Longer throws, then a moving target.
Quick check for understanding: Throw overhand to the wall target. Show me the cues. Look for: Side to target, arm back, steps with the opposite foot, follows through.
Covers: S1 (manipulative), M · S3 (safe throwing). Key: A aerobic, V vigorous, M muscle, B bone; S1 to S4 are the SHAPE America standards.
Unit 2.3 sample: Balance beam on the floor 30 min
| Part | Time | What to do |
|---|---|---|
| Warm-up | 5 min | Cat-cow #45, march #1 and hip circles #7. |
| Skill | 10 min | Walk the line heel to toe #40 forward and back (4). Stork stand #39 (15 s each foot). Tree pose #41. Log roll on a carpet or mat (4). |
| Fitness | 7 min | Crab walk #14, bird dog #32 (2 × 6 each side) and bunny hops #16 (2 × 10). |
| Game | 5 min | Simon says, balance edition. |
| Cool-down | 3 min | Butterfly stretch #42 and child's pose #44. |
Equipment: Masking tape, a carpet or mat.
Safety: Rolls only as a log roll (no forward rolls or headstands without a trained coach); soft surface.
Next steps in later weeks: Balance with eyes on a spot, then arms crossed.
Quick check for understanding: Walk the line heel to toe, then stand like a stork. Look for: Steady steps on the line; holds the balance about 15 seconds.
Covers: S1 (nonlocomotor), M, B · S2 (balance, base of support). Key: A aerobic, V vigorous, M muscle, B bone; S1 to S4 are the SHAPE America standards.
Unit 2.4 sample: My 8-count dance 30 min
| Part | Time | What to do |
|---|---|---|
| Warm-up | 5 min | Freeze dance #56 (3 min). |
| Skill | 10 min | Learn 4 moves of 8 counts each (march, step-touch, jumping jack, turn) and link them. The student adds 1 move. |
| Fitness | 7 min | 3 rounds of dance break: 30 s fast dance, 15 s rest. |
| Game | 5 min | Perform for the family (or film it for a grandparent). |
| Cool-down | 3 min | A slow-motion version of the dance, then 3 breaths. |
Equipment: Music.
Safety: Clear space; water nearby.
Next steps in later weeks: Add a jump and a balance to the dance.
Quick check for understanding: Show me your 8-count dance. Look for: Keeps the beat and links 4 moves.
Covers: V, A · S1 (rhythm), S3 (respectful audience), S4 (self-expression). 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 |
|---|---|---|
| 2.1 Jump rope | Jump the rope 5 times in a row. | Turns from the wrists, small jumps, lands on the balls of the feet. |
| 2.2 Overhand throw and catch | Throw overhand to the wall target. Show me the cues. | Side to target, arm back, steps with the opposite foot, follows through. |
| 2.3 Balance and body control | Walk the line heel to toe, then stand like a stork. | Steady steps on the line; holds the balance about 15 seconds. |
| 2.4 Dance and rhythm | Show me your 8-count dance. | Keeps the beat and links 4 moves. |
Exercises used
March in place · Arm circles · Jumping jacks · High knees · Inchworm · Hip circles · Bear crawl · Crab walk · Bunny hops · Jump rope · Squat · Push-up · Plank · Superman · Bird dog · Stork stand · Walk the line · Tree pose · Butterfly stretch · Child's pose · Cat-cow · Overhand throw · Freeze dance
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 jump a turning rope 10 times in a row.
- I can throw overhand with my side to the target.
- I can catch a ball above and below my waist.
- I can walk a line heel to toe.
- I can hold a plank for 15 seconds.
- I can make up an 8-count dance move.
- I can watch others perform and clap for them.
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.