Lesson Plan
Cardio Dance Party Plan
Students will engage in a 30-minute energetic PE session to improve cardiovascular fitness, coordination, and teamwork through dance circuits and relay activities.
Physical activity supports healthy habits, builds stamina and coordination, and fosters peer collaboration. This fun session helps 3rd graders enjoy exercise and develop teamwork skills.
Audience
3rd Grade Class
Time
30 minutes
Approach
Combine dynamic stretches, fun dance routines, and relay challenges.
Prep
Setup and Review
5 minutes
- Review the Cardio Dance Party Plan for flow and timing.
- Print and organize the Dance Relay Challenge Activity Sheet.
- Display the Warm-Up & Cool-Down Guide on a screen or print posters.
- Lay out cones or floor markers for the relay stations.
- Ensure open, safe space free of obstacles before starting.
Step 1
Dynamic Stretch Circuit
5 minutes
- Gather students in a circle.
- Lead them through the Dynamic Stretch Starter Guide.
- Emphasize full range of motion and controlled breathing.
- Use upbeat music to keep energy high.
Step 2
Cardio Dance Party
10 minutes
- Transition into the dance area.
- Play high-energy dance tracks and model basic steps.
- Encourage students to freestyle and follow the moves.
- Rotate leaders every 2 minutes so peers can guide the group.
- Maintain a fast pace to keep heart rates elevated.
Step 3
Dance Relay Challenge
10 minutes
- Divide class into teams of 4–5.
- Explain relay rules using the Dance Relay Challenge Activity Sheet.
- Each student dances from start to cone and back, tagging the next teammate.
- Include 3 relay rounds, varying the style: hip-hop shuffle, grapevine, and high-knee march.
- Award points for speed, form, and teamwork.
Step 4
Chill-Down Stretches
5 minutes
- Bring students to a seated or standing circle.
- Guide them through the Chill-Down Stretches Poster.
- Focus on deep breathing and slow movements.
- Highlight the importance of cooling down to prevent soreness.
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Slide Deck
Warm-Up & Cool-Down Guide
Get ready to Move & Groove!
• Warm-Up: Wake up your muscles and get your heart pumping.
• Cool-Down: Slow down gradually and stretch to prevent soreness.
Let’s explore each set of stretches!
Welcome students! Introduce the purpose of today’s warm-up and cool-down: to prepare our bodies for movement and help our muscles recover. Explain that we’ll use fun stretches before and after our Cardio Dance Party.
Dynamic Warm-Up Stretches
-
Arm Circles
• 10 forward, 10 backward
• Keep arms straight at shoulder height
(Image placeholder) -
Leg Swings
• 10 forward/back on each leg
• Hold onto a partner or wall for balance
(Image placeholder) -
Hip Rotations
• 10 circles each direction
• Hands on hips, move in a full circle
(Image placeholder) -
Walking Lunges
• 8 lunges forward per leg
• Keep front knee over ankle
(Image placeholder) -
Torso Twists
• 10 gentle twists side to side
• Keep hips facing forward
(Image placeholder)
Demonstrate each dynamic stretch slowly first, then increase speed. Encourage students to follow your lead and maintain good form. Play upbeat music to keep energy high.
Static Cool-Down Stretches
- Hamstring Stretch
• Sit and reach for toes
• Keep back straight
(Image placeholder) - Quadriceps Stretch
• Stand on one foot, pull ankle behind you
• Keep knees close together
(Image placeholder) - Shoulder Stretch
• Bring one arm across chest, press gently
• Switch arms after hold
(Image placeholder) - Butterfly Stretch
• Sit soles together, gently press knees down
• Lean forward slightly
(Image placeholder) - Child’s Pose
• Kneel, sit back, stretch arms forward
• Rest forehead on floor or hands
(Image placeholder)
Guide students into each hold, reminding them to breathe deeply. Use calm, encouraging tone. Hold each stretch for 20–30 seconds and switch sides where needed.
Let’s Move & Groove!
You’re warmed up and stretched out—let’s dance!
Next up: Cardio Dance Party Plan
Get ready to boost your heart rate and have fun!
Transition smoothly into the Cardio Dance Party. Remind students to keep the positive energy from the warm-up and to use what they learned in their stretches later in the chill-down.
Activity
Dance Relay Challenge Activity
Objective: Students will work in teams to complete a high-energy dance relay, practicing specified dance moves, speed, coordination, and teamwork.
Materials:
- Cones or floor markers to mark start and turnaround points
- Dance Relay Challenge Activity Sheet
- Timer or stopwatch
- Upbeat music playlist and speaker
Setup (5 minutes):
- Arrange two cones (start/finish) about 10–15 feet apart for each team.
- Place teams in single-file lines behind their start cone.
- Hand each team the Dance Relay Challenge Activity Sheet.
- Position the timer/or designate a student to time each relay.
- Cue the music to play continuously at a moderate volume.
Team Size: 4–5 students per team
time: 10 minutes
Roles per Round:
- Dancer: Performs the assigned dance move from start cone to turnaround cone and back.
- Tagger: Stands at the start cone and tags the next teammate after the dancer returns.
- Timer (optional): Tracks each team’s total time and notes scores.
Instructions:
- Assign each round a specific dance style: Round 1 – Hip-Hop Shuffle, Round 2 – Grapevine Step, Round 3 – High-Knee March.
- On the teacher’s cue (whistle or “Go!”), the first dancer from each team dances to the cone and back.
- Upon return, the dancer tags the next teammate to begin their dance leg.
- Continue until all team members have completed the relay leg for that round.
- Record each team’s finish time and observe form and teamwork.
- Allow 1–2 minutes of rest and quick feedback between rounds.
Scoring Rubric:
- Speed: 1 point for each place (1st = 5 pts, 2nd = 4 pts, etc.)
- Form: Up to 3 points for accuracy of the dance move
- Teamwork: Up to 2 points for positive encouragement and smooth handoffs
Total per round: 10 points
Debrief (2 minutes):
- Gather teams and share total points.
- Discuss which strategies (pace vs. form) worked best.
- Highlight acts of teamwork and celebrate improvements.
Safety & Tips:
- Ensure students keep a safe distance from other teams’ lanes.
- Encourage students to move at a controlled pace to avoid tripping.
- Remind dancers to use full range of motion and smile!
Warm Up
Dynamic Stretch Starter Guide
Get students moving and ready for action with these dynamic stretches. Perform each exercise for 10–12 repetitions per side (or about 30 seconds), focusing on controlled movements and steady breathing.
- Arm Circles
• Stand tall with arms extended at shoulder height.
• Circle forward 10 times, then backward 10 times. - Leg Swings
• Hold onto a partner or wall for balance.
• Swing one leg forward and back, 10 swings each leg. - Hip Circles
• Place hands on hips.
• Rotate hips in a full circle 10 times clockwise, then counterclockwise. - Torso Twists
• Stand with feet hip-width apart, arms at chest level.
• Twist gently side to side, 10 twists each direction. - Walking Lunges
• Step forward into a lunge, keeping front knee over ankle.
• Alternate legs for 8 lunges per side. - High-Knee March
• March forward, lifting each knee to hip height.
• Pump opposite arm as you lift, continue for 20 meters or 30 seconds.
Tip: Encourage students to move through the full range of motion without bouncing. Keep the pace steady and maintain good posture throughout.
Cool Down
Chill-Down Stretches
Hold each stretch for 20–30 seconds. Focus on slow, deep breaths: inhale through the nose, exhale through the mouth. Remind students that cooling down helps reduce muscle soreness and brings the heart rate back to resting.
- Hamstring Stretch
• Sit on the floor with legs extended.
• Reach forward toward toes, keeping back straight.
• Hold and breathe deeply.
(Image placeholder) - Quadriceps Stretch
• Stand tall, bend one knee.
• Grab ankle behind you and gently pull heel toward glutes.
• Keep knees together and hips forward.
(Image placeholder) - Shoulder Stretch
• Bring right arm across chest.
• Press gently with left arm just above elbow.
• Switch sides after hold.
(Image placeholder) - Butterfly Stretch
• Sit with soles of feet together and knees out.
• Hold feet, gently press knees toward the floor.
• Lean forward slightly at the hips.
(Image placeholder) - Child’s Pose
• Kneel on the mat, sit back on heels.
• Reach arms forward and rest forehead on the floor.
• Relax and breathe into lower back.
(Image placeholder)
Let’s finish strong—slow, controlled movements help our bodies recover!