Move Every Day · ages 10–11
5th 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 10–11
- 5 × 30 min a week
- 3-day version
- Free
This is the Grade 5 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
- Plan a week of activity with FITT (S2, S4).
- Pass, move and get open in invasion games (S1, S2, S3).
- Create and lead a routine (S1, S3, S4).
- Try outdoor and lifetime activities (S4).
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 |
|---|---|---|
| 5.1 My weekly plan | 2–9 | FITT basics, planning a week |
| 5.2 Invasion games | 10–17 | passing, getting open, defending space |
| 5.3 Create a dance or routine | 19–26 | choreography, rhythm, group roles |
| 5.4 Outdoor and lifetime | 27–34 | hiking, map skills at home, bike safety |
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 5.1 sample: Plan my week 30 min
| Part | Time | What to do |
|---|---|---|
| Warm-up | 5 min | Dynamic routine. |
| Skill | 10 min | Learn FITT (frequency, intensity, time, type). Fill in next week's plan with 3 strength days, 3 jump days and 3 vigorous days. |
| Fitness | 8 min | 20 s on, 10 s off, 8 rounds: jumping jacks #3, squats #24, mountain climbers #38, plank #29. |
| Game | 4 min | Student's choice. |
| Cool-down | 3 min | Stretch and log. |
Equipment: The log, a timer.
Safety: Water between rounds; stop at good form.
Next steps in later weeks: Follow the plan and adjust one thing each week.
Quick check for understanding: What does FITT stand for? Plan one strength day. Look for: Frequency, intensity, time, type; the plan names an exercise, reps and a day.
Covers: S2 (fitness concepts), S4 (choosing activity), M, B, V. Key: A aerobic, V vigorous, M muscle, B bone; S1 to S4 are the SHAPE America standards.
Unit 5.2 sample: Get open 30 min
| Part | Time | What to do |
|---|---|---|
| Warm-up | 5 min | Jog, side slides #12, high knees #4. |
| Skill | 10 min | Pass and move with a parent or sibling (sock ball or soft ball): pass, then run to a new space. |
| Fitness | 8 min | Shuttle runs #22 (4 × 20 s) and push-ups #28 (2 × 10). |
| Game | 4 min | 2 v 1 keep-away, or end zone with a towel target. |
| Cool-down | 3 min | Walk and stretch. |
Equipment: Soft ball, towel.
Safety: Clear space; soft ball.
Next steps in later weeks: Add a defender who can intercept.
Quick check for understanding: After you pass, what do you do? Look for: Moves to a new open space to get open again.
Covers: S1, S2 (tactics: space), S3 (communication), V. Key: A aerobic, V vigorous, M muscle, B bone; S1 to S4 are the SHAPE America standards.
Unit 5.3 sample: Our routine 30 min
| Part | Time | What to do |
|---|---|---|
| Warm-up | 5 min | Freeze dance #56. |
| Skill | 10 min | Build a 32-count routine from 4 moves plus a jump and a balance. |
| Fitness | 8 min | Perform it 3 times in a row at full energy. |
| Game | 4 min | Teach it to a family member. |
| Cool-down | 3 min | Slow version and breaths. |
Equipment: Music.
Safety: Clear space; land jumps softly.
Next steps in later weeks: Add a formation change or a partner part.
Quick check for understanding: Show me your 32-count routine. Look for: 4 moves, a jump and a balance, on the beat.
Covers: S1, S3 (leadership), S4 (expression), V. Key: A aerobic, V vigorous, M muscle, B bone; S1 to S4 are the SHAPE America standards.
Unit 5.4 sample: Map quest 30 min
| Part | Time | What to do |
|---|---|---|
| Warm-up | 5 min | Brisk walk #8, 5 min. |
| Skill | 10 min | Draw a map of the house or yard. You hide 6 cards; the student finds them using the map. |
| Fitness | 8 min | At each card do one task: 10 squats #24, 10 jumping jacks #3, 20 s plank #29. |
| Game | 4 min | Race against your last time. |
| Cool-down | 3 min | Walk and stretch. |
Equipment: Paper, pencil, 6 cards.
Safety: Outdoor boundaries, water, sun protection.
Next steps in later weeks: Swap roles: the student hides, you search.
Quick check for understanding: Use the map to find 3 cards. Look for: Reads the map's direction and finds the cards without help.
Covers: A, V, M · S2 (navigation), S4 (lifetime activity). 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 |
|---|---|---|
| 5.1 My weekly plan | What does FITT stand for? Plan one strength day. | Frequency, intensity, time, type; the plan names an exercise, reps and a day. |
| 5.2 Invasion games | After you pass, what do you do? | Moves to a new open space to get open again. |
| 5.3 Create a dance or routine | Show me your 32-count routine. | 4 moves, a jump and a balance, on the beat. |
| 5.4 Outdoor and lifetime | Use the map to find 3 cards. | Reads the map's direction and finds the cards without help. |
Exercises used
Jumping jacks · High knees · Brisk walk · Side slide · Shuttle run · Squat · Push-up · Plank · Mountain climbers · Freeze dance
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 explain FITT.
- I can plan a week with 3 strength, 3 jump and 3 vigorous days.
- I can pass and move to open space.
- I can build a 32-count routine.
- I can teach a routine to someone else.
- I can read a simple map to find a place.
- I can choose an activity I enjoy outside PE.
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.