Move Every Day · ages 9–10
4th 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 9–10
- 5 × 30 min a week
- 3-day version
- Free
This is the Grade 4 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
- Check my own fitness and set one goal (S2, S4).
- Jump rope with tricks (S1).
- Rally over a net and aim for open space (S1, S2).
- Take turns and follow game rules in striking games (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 |
|---|---|---|
| 4.1 My fitness check | 2–9 | self-check, personal goals, logs |
| 4.2 Jump rope skills | 10–17 | tricks, timed sets, bone health |
| 4.3 Net and wall games | 19–26 | volleying, rallying, positioning |
| 4.4 Striking and fielding | 27–34 | sock-ball baseball, base running |
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 4.1 sample: Set my goal 30 min
| Part | Time | What to do |
|---|---|---|
| Warm-up | 5 min | Dynamic routine: march #1, arm circles #2, inchworm #6, high knees #4, butt kicks #5, 30 s each. |
| Skill | 10 min | Baseline self-checks, written in the log: plank #29 time (stop at 60 s), wall sit #25 (stop at 60 s), line jumps #21 in 30 s, seated reach #43 compared with your own toes. Pick one goal for 8 weeks. |
| Fitness | 8 min | Practice the goal move, 3 × 30 s. |
| Game | 4 min | Family beat-the-clock relay. |
| Cool-down | 3 min | Stretches; write one sentence: "Today I felt…". |
Equipment: A timer, the log.
Safety: No maximal efforts: stop at good form or at 60 s. Students compare only with themselves.
Next steps in later weeks: Recheck at week 9 and write what changed.
Quick check for understanding: What goal did you choose, and how will you track it? Look for: Names one measure (for example, plank seconds) and writes it in the log each week.
Covers: S2 (fitness components), S4 (goal setting). Key: A aerobic, V vigorous, M muscle, B bone; S1 to S4 are the SHAPE America standards.
Unit 4.2 sample: Rope tricks 30 min
| Part | Time | What to do |
|---|---|---|
| Warm-up | 5 min | Jumping jacks #3 and ankle bounces. |
| Skill | 10 min | Jump rope #19 basic bounce (3 × 30 s), then side to side, then one foot (5 each). |
| Fitness | 8 min | Squats #24 (2 × 12), push-ups #28 (2 × 8), dead bug #33 (2 × 6 each side). |
| Game | 4 min | Rope ladder: add 5 jumps each round until you miss. |
| Cool-down | 3 min | Calf and hamstring stretch. |
Equipment: Jump rope.
Safety: Rope length check; clear overhead space.
Next steps in later weeks: Link two tricks without stopping.
Quick check for understanding: Jump rope for 30 seconds, then show a trick. Look for: Steady rhythm; one trick such as side to side or one foot.
Covers: B, V, M · S1, S4. Key: A aerobic, V vigorous, M muscle, B bone; S1 to S4 are the SHAPE America standards.
Unit 4.3 sample: Rally 30 min
| Part | Time | What to do |
|---|---|---|
| Warm-up | 5 min | Arm circles #2 and side slides #12. |
| Skill | 10 min | Balloon or beach-ball volley #53 from a ready position (knees bent, hands up); 2-touch rally with a partner over a string. |
| Fitness | 8 min | Lunges #26 (2 × 8 each) and plank #29 (2 × 20 s). |
| Game | 4 min | Keep-it-up family record, then 1 v 1 over the string to 7 points. |
| Cool-down | 3 min | Shoulder and quad stretches. |
Equipment: Balloon or beach ball, a string between chairs.
Safety: Clear space around the string.
Next steps in later weeks: Aim for the open space on the other side.
Quick check for understanding: Show me the ready position. Where should you aim? Look for: Knees bent, hands up; aims for open space.
Covers: S1 (striking), S2 (tactics), S3. Key: A aerobic, V vigorous, M muscle, B bone; S1 to S4 are the SHAPE America standards.
Unit 4.4 sample: Sock-ball baseball 30 min
| Part | Time | What to do |
|---|---|---|
| Warm-up | 5 min | Shuttle run #22, arm circles #2, trunk twists. |
| Skill | 10 min | Batting a soft ball off a bottle tee with a paddle or rolled newspaper; fielding grounders. |
| Fitness | 8 min | Base sprints (4 × 15 m, walk back), squats #24 (2 × 12). |
| Game | 4 min | Three-base family game #60 with a soft ball. |
| Cool-down | 3 min | Walk and stretch. |
Equipment: Soft ball, light bat, towels for bases.
Safety: Soft ball and light bat only; the batter checks that nobody is near before swinging.
Next steps in later weeks: Hit to a chosen side of the field.
Quick check for understanding: Before you swing, what do you check? Look for: That nobody is near the batter; soft ball and light bat.
Covers: V, B · S1 (striking and fielding), S3 (taking turns). 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 |
|---|---|---|
| 4.1 My fitness check | What goal did you choose, and how will you track it? | Names one measure (for example, plank seconds) and writes it in the log each week. |
| 4.2 Jump rope skills | Jump rope for 30 seconds, then show a trick. | Steady rhythm; one trick such as side to side or one foot. |
| 4.3 Net and wall games | Show me the ready position. Where should you aim? | Knees bent, hands up; aims for open space. |
| 4.4 Striking and fielding | Before you swing, what do you check? | That nobody is near the batter; soft ball and light bat. |
Exercises used
March in place · Arm circles · Jumping jacks · High knees · Butt kicks · Inchworm · Side slide · Jump rope · Line hops · Shuttle run · Squat · Wall sit · Lunge (stationary) · Push-up · Plank · Dead bug · Seated reach · Balloon volley · Sock-ball baseball
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 check my own plank and wall sit and write them down.
- I can set a goal and track it for 8 weeks.
- I can jump rope for 30 seconds.
- I can do one jump rope trick.
- I can rally a balloon with a partner.
- I can hit a ball off a tee.
- I can take turns 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.