Move Every Day · ages 8–9
3rd 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 8–9
- 5 × 30 min a week
- 3-day version
- Free
This is the Grade 3 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
- Explain heart rate and the talk test (S2).
- Dribble with each hand and pass to a target (S1).
- Strike a balloon or light ball with hands and a paddle (S1).
- Play tag games fairly and kindly (S3).
S1 to S4 are the four SHAPE America National Physical Education Standards (2024). This grade is in the 3–5 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) | 7–8 |
| Game or dance | 5 |
| 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 |
|---|---|---|
| 3.1 Fitness basics | 2–9 | heart rate, talk test, the parts of fitness |
| 3.2 Hand dribbling and passing | 10–17 | dribble with each hand, chest and bounce pass |
| 3.3 Striking | 19–26 | balloon and paddle striking, volleying |
| 3.4 Tag games and teamwork | 27–34 | dodging, fleeing, simple invasion games |
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 3.1 sample: Find your heartbeat 30 min
| Part | Time | What to do |
|---|---|---|
| Warm-up | 5 min | March #1, arm circles #2, high knees #4 (20 s) and inchworm #6 (3). |
| Skill | 10 min | Find the pulse at the neck or wrist and count it for 15 s at rest. Do jumping jacks #3 for 30 s and count again. Talk test: say a sentence, then try to sing a line. |
| Fitness | 8 min | Circuit, 30 s work and 15 s rest, 2 rounds: squats #24, push-ups #28 (wall or knees), line hops #21, plank #29. |
| Game | 5 min | Freeze tag #58 in the yard. |
| Cool-down | 3 min | Quad #46 and seated reach #43 stretches, 15 s each. |
Equipment: A clock with seconds.
Safety: Stop if dizzy; water between rounds.
Next steps in later weeks: Compare the 3 pulse counts and explain why they change.
Quick check for understanding: Where can you find your pulse? What does the talk test tell you? Look for: Neck or wrist; can talk but not sing = moderate, only a few words = vigorous.
Covers: V, M, B · S2 (intensity), S4 (benefits of activity). Key: A aerobic, V vigorous, M muscle, B bone; S1 to S4 are the SHAPE America standards.
Unit 3.2 sample: Dribble tour 30 min
| Part | Time | What to do |
|---|---|---|
| Warm-up | 5 min | Jog, side slides #12 and arm circles #2. |
| Skill | 10 min | Hand dribble #52 in place, right then left, 30 s each × 2; walking dribble around bottles; chest pass to a parent or a wall (3 × 10). |
| Fitness | 8 min | Glute bridges #27 (2 × 10), superman #31 (2 × 10), tuck jumps #18 (2 × 6). |
| Game | 5 min | Dribble keep-away: you try to tap the ball. |
| Cool-down | 3 min | Wrist and shoulder stretch. |
Equipment: Any bouncy ball; outdoors or garage.
Safety: Clear space; soft surface for tuck jumps.
Next steps in later weeks: Dribble with the weaker hand first.
Quick check for understanding: Dribble with your right hand, then your left, while walking. Look for: Finger pads, waist height, eyes up for most of the dribble.
Covers: S1 (manipulative), M, B · S3 (fair play). Key: A aerobic, V vigorous, M muscle, B bone; S1 to S4 are the SHAPE America standards.
Unit 3.3 sample: Balloon rally 30 min
| Part | Time | What to do |
|---|---|---|
| Warm-up | 5 min | Arm circles #2 and jumping jacks #3. |
| Skill | 10 min | Balloon volley #53 with hands (count your record), then a paper-plate paddle #54, alternating sides, 3 × 30 s. |
| Fitness | 7 min | Lunges #26 (2 × 6 each leg, hold a chair) and side plank #30 (2 × 10 s each side). |
| Game | 5 min | Balloon volleyball over a string between two chairs. |
| Cool-down | 3 min | Cat-cow #45 and child's pose #44. |
Equipment: Balloons, paper plates, a string.
Safety: Clear space around the net.
Next steps in later weeks: Rally with a partner, then aim for a corner.
Quick check for understanding: Keep the balloon up 10 times with the paddle. Look for: Ready position, flat paddle face, soft taps.
Covers: S1 (striking), S3 (cooperation), M. Key: A aerobic, V vigorous, M muscle, B bone; S1 to S4 are the SHAPE America standards.
Unit 3.4 sample: Dodge and dash 30 min
| Part | Time | What to do |
|---|---|---|
| Warm-up | 5 min | Butt kicks #5, high knees #4 and shuttle runs #22 (3 short). |
| Skill | 10 min | Dodging (fake left, go right), stopping on a signal, sharks and minnows movement rules. |
| Fitness | 7 min | Frog jumps #15 (2 × 8) and bear crawl #13 (2 × 10 m). |
| Game | 5 min | Tag variants #58: flag tag with a sock in the waistband. |
| Cool-down | 3 min | Walk, then stretches. |
Equipment: Socks for flags, cones or shoes for boundaries.
Safety: Tag with a light touch on the back or shoulders only; mark the boundaries.
Next steps in later weeks: Add a safe zone and a second tagger.
Quick check for understanding: How do you stay safe in tag? Look for: Light touch on the back or shoulders only, inside the boundaries.
Covers: V, B, M · S1 (dodging), S3 (rules, kindness). 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 |
|---|---|---|
| 3.1 Fitness basics | Where can you find your pulse? What does the talk test tell you? | Neck or wrist; can talk but not sing = moderate, only a few words = vigorous. |
| 3.2 Hand dribbling and passing | Dribble with your right hand, then your left, while walking. | Finger pads, waist height, eyes up for most of the dribble. |
| 3.3 Striking | Keep the balloon up 10 times with the paddle. | Ready position, flat paddle face, soft taps. |
| 3.4 Tag games and teamwork | How do you stay safe in tag? | Light touch on the back or shoulders only, inside the boundaries. |
Exercises used
March in place · Arm circles · Jumping jacks · High knees · Butt kicks · Inchworm · Side slide · Bear crawl · Frog jumps · Tuck jump · Line hops · Shuttle run · Squat · Lunge (stationary) · Glute bridge · Push-up · Plank · Side plank · Superman · Seated reach · Child's pose · Cat-cow · Standing quad stretch · Hand dribble · Balloon volley · Paddle strike · Tag (freeze, flag)
Doses for grades 3 to 5 are our plan: 1 to 2 sets of 8 to 12 reps or 15 to 30 second holds, 30 to 60 seconds of rest, and 40 to 60 soft landings a session, inside the AAP range for strength work.[4]
Progress checks: "I can" list
- I can find my pulse and count it.
- I can explain the talk test.
- I can dribble with each hand.
- I can pass to a target.
- I can keep a balloon up 10 times.
- I can hold a side plank for 10 seconds.
- I can tag with a light touch and follow the rules.
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.[5]
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.[5]
- Swimming
CDC lists swimming as both a moderate and a vigorous activity, depending on effort.[5]
- 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.[5]
- Track and running
CDC lists running as vigorous and as bone-strengthening.[5]
- Cycling
CDC lists bike riding as a moderate activity.[5]
- Climbing
CDC lists climbing (ropes, trees or playground equipment) as muscle-strengthening.[5]
- Outdoor clubs and scouting-style groups
CDC lists hiking as a moderate activity.[5]
- 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 · 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]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.