Lesson 4: Strong Legs and a Steady Middle
Monday, October 19, 2026
1Stretching & Mobility5 min›
Easy March and Reach
30 seconds- Stand or sit tall with room around you.
- March gently and reach one arm forward at a time.
- Keep shoulders relaxed and breathe normally.
Muscles/joints: Hip flexors, shoulders, ankles
Coaching cue: Smooth steps, easy breathing.
Modification: Seated marching or arm reaches only.
Controlled Heel Raises
10 repetitions- Stand near a wall for support.
- Lift heels slowly, keeping toes on the ground.
- Lower with control; avoid bouncing.
Muscles/joints: Calves and ankle joints
Coaching cue: Up slowly, down softly.
Modification: Seated heel raises or supported standing.
Side Steps and Shoulder Rolls
6 steps each direction, 8 shoulder rolls- Take small side steps without crossing feet.
- Pause and roll shoulders gently backward.
- Repeat in the other direction.
Muscles/joints: Glutes, hip joints, trapezius
Coaching cue: Eyes ahead; leave space.
Modification: Seated side reaches and shoulder rolls.
2WARM-UP RUN / JOG — 2–3 MINUTESRequired›
Mark a safe route
- Mark a loop with 4–6 cones around the field or blacktop (about 100–150 yards).
- Keep the route away from fences, poles, parked cars, and uneven ground.
- Stand where you can see the entire loop.
Starting & stopping
- Gather students at the start cone. Say: 'When I blow the whistle, jog at a talking pace.'
- One whistle = start; two whistles = slow to a walk and come back to the start cone.
- Use the countdown timer below so everyone finishes together.
Pacing
Students should jog at a 'talking pace' — they could still chat with a friend. This is not a race and never a punishment.
Safety
- Pass on the outside, call 'On your left.'
- Shoes tied before starting.
- Walk if you feel dizzy, have chest pain, or can't catch your breath — tell the teacher.
Alternatives
Students may brisk-walk, power-march, or do seated arm-pumping. Wheelchair users can roll the loop or do arm circuits.
Hydration
Water break immediately after the run. Remind students to drink before and after PE.
3Review & Mini-Lesson10 min›
Review questions
- Show a high, medium, and low body level.
- How do you protect your personal-space bubble?
Vocabulary
- Glutes
- Muscles around your bottom that help you stand up and move your hip.
- Core
- Muscles around your middle that help you stay steady.
- Balance
- Keeping your body steady without falling.
What the Teacher Should Say
Our leg muscles help us move, and our middle helps us stay steady. Point to the front of your thigh: quadriceps! Point to the back: hamstrings! The muscles around your bottom are glutes. Stand from an imaginary chair and notice your legs working together. Your core wraps around your middle like a strong belt. Let us try a tiny knee bend, then stand tall. Now balance with one hand near a wall. Wobbling is normal. Put your foot down whenever you need to. We practice control, not who can hold the longest.
Step-by-step demonstration
- Show a shallow squat: feet comfortably apart, hips back, knees pointing with toes.
- Stand tall and name quadriceps and glutes.
- Hold a wall and gently bend one knee to show a hamstring curl.
- Balance on two feet, then briefly lift one heel; keep a support nearby.
Real-world examples
- Standing from a chair uses your legs and glutes.
- Your core helps keep you steady while carrying your backpack.
Questions to ask students
- Where are your hamstrings?
- What helps your middle stay steady?
- What can you do if you wobble?
Visual resource
Extension
Partners create two safe statues and name one muscle used in each.
4Group Activity: Steady Statue Stations15–20 min›
Purpose: Connect lower-body muscles and the core to controlled movement.
Equipment
- 4 cones
- Picture cards
- Wall or sturdy support
Players
Whole class in small groups of 3–4
Space & setup
Mark four stations with 3 yards of space between them. Keep balance practice beside stable support.
Rules
- Move when the teacher signals.
- Try each movement slowly; stop before you feel uncomfortable.
- Keep feet on the floor or near support; no pushing or partner balancing.
Step-by-step
- Show all four stations before beginning.
- Station 1: do 5 shallow pretend-chair squats and say “quads and glutes.”
- Station 2: do 5 supported heel-to-bottom curls per leg and say “hamstrings.”
- Station 3: march slowly for 20 seconds while staying tall and say “core.”
- Station 4: make three steady statues, holding each for 5 seconds.
- Rotate after 45 seconds, using 20 seconds to walk; repeat once.
Teacher demonstration
Complete one gentle squat, a supported curl, and a tall statue; show how to put a foot down safely.
Safety
- Keep at least an arm’s length between students and use marked travel lanes.
- Use controlled effort, not an all-out race; water and rest are available.
- Stop and tell the teacher about pain, dizziness, chest discomfort, or unusual breathing difficulty. Follow individual health plans.
Modifications
Use seated marching, seated knee bends, and supported standing; skip a station if needed.
Advanced challenge
Change a statue’s arm position while keeping breathing relaxed.
Assessment
Ask each student to point to one leg muscle and show a controlled movement.
5Supervised Free Play & Cooldown20–30 min›
Activity choices
Expectations
- Stay inside the coned boundary.
- Take turns and share equipment.
- Include anyone who wants to join.
- Teacher circulates and keeps eyes on all groups.
- Water available throughout.
Cooldown
- Walk or roll slowly for 2 minutes until breathing is comfortable.
- Supported calf stretch: 15–20 seconds each side, without bouncing.
- Gentle cross-body shoulder stretch: 15 seconds each arm.
- Take three relaxed breaths; drink water.