Lesson 1: Travel in Different Ways
Monday, November 9, 2026
1Stretching & Mobility5 min›
March and Shoulder Roll
30 seconds, then 8 rolls- Stand or sit tall with space around you.
- March or move arms gently for 30 seconds.
- Roll shoulders backward slowly; breathe normally.
Muscles/joints: Hip flexors, shoulders, ankles
Coaching cue: Easy rhythm and relaxed shoulders.
Modification: Seated marching or arm movements.
Supported Heel Raises
8 slow repetitions- Use a stable wall or chair if needed.
- Lift heels gently on level ground.
- Lower slowly, keeping knees comfortable.
Muscles/joints: Calves and ankle joints
Coaching cue: Control the rise and lower; do not bounce.
Modification: Seated heel lifts or comfortable ankle movement.
Side Steps and Gentle Hip Bend
6 steps each way, 5 shallow bends- Side-step slowly without crossing feet.
- Pause with feet comfortably apart.
- Bend hips and knees a little, then stand tall.
Muscles/joints: Glutes, quadriceps, hip joints
Coaching cue: Small comfortable range; knees follow toes.
Modification: Seated side reaches or supported shallow bends.
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
- How can a talk check help you choose your pace?
- How do the heart, lungs, and muscles work together?
Vocabulary
- Locomotor
- Movement that carries you from one place to another.
- Pathway
- The route you follow: straight, curved, or zigzag.
- Spatial awareness
- Noticing where your body, other people, and objects are.
What the Teacher Should Say
We learned to choose a comfortable pace. Now we will choose how and where to travel. Walking, marching, skipping, and side steps all carry us somewhere. Look ahead for open space, not just at your feet. A straight pathway goes ahead, a curved one bends, and a zigzag changes direction. Slow down before a turn and freeze with space around you. If skipping is new, step and gently hop on that same foot, then change feet. Walking is always a good option.
Step-by-step demonstration
- Show straight walking, a curved path, and a wide zigzag.
- Model step-hop skipping and non-crossing side steps.
- Look ahead, slow down, and stop with soft knees before a cone.
Real-world examples
- A controlled turn helps you move around people without bumping them.
- Tracking a ball and choosing a stable stance help you receive a pass.
Questions to ask students
- What is a pathway?
- Why slow down before turning?
- How do you find safe open space?
Visual resource
Extension
Draw or explain one cue from “Travel in Different Ways” and show it safely without equipment.
4Group Activity: Pathway Explorer Circuit15–20 min›
Purpose: Travel using walking, marching, skipping, and side steps while keeping personal space.
Equipment
- 12 cones
- Pathway picture cards
- Timer
Players
Whole class in pairs or small groups of 3–4
Space & setup
Mark three parallel lanes 3 yards apart: straight cones, a wide curve, and a spaced zigzag. Mark a separate return lane.
Rules
- One student travels each lane at a time; begin when the lane is clear.
- Travel forward with eyes up; use the outside return lane.
- Stop at the signal without touching another person.
Step-by-step
- Teacher demonstrates the task and checks readiness, clear space, and accessible options.
- Walk each pathway once.
- March the straight lane and side-step the curve slowly.
- Try step-hop skipping or walking through the zigzag.
- Choose a pattern, say its name, and stop at the end cone.
- Pause for water and one coaching cue; repeat a short round if comfortable.
- Teacher checks each student individually using the assessment cue before cooldown.
Teacher demonstration
Show straight walking, a curved path, and a wide zigzag. Model step-hop skipping and non-crossing side steps. Look ahead, slow down, and stop with soft knees before a cone.
Safety
- Use level, nonslip ground and clear boundaries; follow each student’s health plan.
- Choose comfortable effort, allow water and rest, and report pain, dizziness, or unusual breathing difficulty immediately.
- No elevated balance tasks, blindfolds, pushing, or lifting classmates.
Modifications
Widen lanes for rolling; use walking instead of skipping, picture cues, or seated arm patterns tracing the pathways.
Advanced challenge
Explain one cue to a partner, then repeat with improved control; do not add speed.
Assessment
Observe two travel patterns, a controlled turn, and a stop with safe spacing.
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 feels comfortable.
- Gentle supported calf stretch: 15–20 seconds per side; no bouncing.
- Gentle cross-body shoulder stretch: 15 seconds each arm.
- Take three relaxed breaths and drink water.