Fitness
Activities for
Preschoolers
Richard Kropp, PT, DPT
Physical Therapist
CIU 20 Early Intervention Program
Motor Activity and
1
Safe Play
• Toddlers and preschoolers spend a lot of time just
trying to master basic fundamental skills such as
running, skipping, kicking, jumping, hopping,
catching, and throwing. Kids acquire most of these
skills by early elementary school. Adults may not be
able to understand that these activities really do
take some effort for children. Much of the
maturation process of controlling movement in
children involves being able to move in different
ways without falling over.
Fitness and your 2-3 year old2
• Kids are walking, running, jumping, and throwing
• They are naturally active, and benefit from
opportunities to practice and build on these skills
• According to the National Association of Sports and
Physical Education:
o At least 30 minutes of structured (adult-led) physical activity
o At least 60 minutes of unstructured (free play) physical activity
o Not be inactive for more than 1 hour at a time (except for sleeping)
Fitness and your 2-3 year old2
• By age 2, toddlers should be able to walk and run well
o They may be able to kick a ball and jump in place
with both feet
• By age 3, toddlers typically are able to balance briefly
on one foot, kick a ball forward, throw a ball
overhand, catch a ball with stiff arms, & pedal a
tricycle
• Play games together & provide age-appropriate
active toys, such as balls, push & pull toys, & riding
vehicles
• Through practice, your child will continues to improve
& refine his or her motor skills
Fitness and your 2-3 year old2
• Mommy-and-me programs can introduce tumbling,
dance, and general movement
• You do not need to enroll kids in a formal program
to foster these skills
• The most important thing is to provide lots of
opportunities to be active in a safe environment
• Kids who like to engage in active play now are likley
to stay active & be physically fit in the future
• Walking, playing, exploring your backyard, or using
playground equipment at a local park can be fun
for the entire family
Fitness and your 2-3 year old2
• Other game ideas:
o Walk like a penguin, hop like a frog, or imitate other animal movements
o “Row, row, row your boat”: sit facing each other & hold hands, rock back
& forth & sing the song
o Bend at the waist & touch the ground. Walk your hands forward & inch
along like a caterpillar
o Sit on the ground & let your child step over your legs, or make a bridge
with your body & let your child crawl under
o Play follow the leader, ring around the rosy, or other similar games
o Listen to music and dance together
Fitness and your 4-5 year old3
• By the time kids are 4 & 5 years old, they typically
have developed physical skills like running, jumping,
kicking, and throwing
• They continue to refine these skills as building blocks
for higher level skills
• Take advantage of your child’s natural tendency to
be active
• Feeling confident about his or her abilities builds selfesteem, and staying fit may decrease risk of serious
illnesses later in life
Fitness and your 4-5 year old3
• According to the National Association of Sports and
Physical Education:
o At least 30 minutes of structured (adult-led) physical activity
o At least 60 minutes of unstructured (free play) physical activity
o Not be inactive for more than 1 hour at a time (except for sleeping)
• Preschoolers should participate in activities that are
fun and challenging to help them build skills and
coordination
o Be cautious that activities are not too far above their level as it may lead
to frustration and resistance to participating in other activities
• Kids in this age range are learning to hop, skip, jump
forward, stand on one foot (for 5 seconds or
longer), and catch a ball
Fitness and your 4-5 year old3
• Preschoolers enjoy swimming, hiking, dancing, and
riding a tricycle or bicycle with training wheels
• Many parents look to organized sports to keep
preschoolers active
o The average preschooler has not mastered the basics, such as throwing,
catching, and taking turns
o Even simple rules may be hard to understand
o Be sure to choose a peewee league that emphasizes fundamentals
• No matter what the sport or activity, remember that
fitness should be fun
• Walking, playing, running in the backyard, or using
playground equipment at a local park can be fun
for the entire family
Fitness and your 4-5 year old3
• Other activities to try as a family or with a group of
preschoolers:
o Playing games such as “Duck, Duck, Goose” or “Follow the Leader,” then
mixing it up with jumping, hopping, and walking backward
o Kicking a ball back and forth
o Hitting a ball off of the T-ball stand
o Playing freeze dance or freeze tag
o Pretending to be statues to practice balancing
• Indoor activities include:
o Treasure hunt: hiding objects around the house and providing clues to
their location
o Obstacle course: use chairs, boxes, and furniture for the kids to go over,
under, through, and around
o Soft-ball games: use soft foam balls or balloons to play indoor basketball,
bowling, soccer or catch
Motivating preschoolers
4
to be active
• Preschool is a great age to begin cultivating fitness
habits, as preschoolers have an innate desire to
keep moving
• Regular exercise and play helps kids grow, build
strong muscles and bones, develop important
motor skills, and enhance self-esteem
• Preschoolers are motivated by fun. An older child
may be motivated to walk around a track in a
certain amount of time, but for preschoolers, a
more motivating activity would be going on a hike
or a nature walk, stopping to admire the world
around them
Motivating preschoolers
4
to be active
• Understanding the skills your child has and the ones
they are developing will help in choosing activities
o A preschooler will likely enjoy kicking a ball back and forth with a peer or
adult, but will not be as interested in playing an organized soccer game
because of all the rules they would need to understand and follow
• Activities do not need to involve big and expensive
equipment
o Hopping, jumping, dancing, balancing on one foot,
throwing/catching/kicking balls, pedaling tricycles, and playing tag are
all easy activities that do not require much additional equipment.
o If your child is riding a tricycle or bicycle, they should always wear a
helmet.
o Kids also love games like “Duck, Duck, Goose,” “London Bridge,” “Ring
Around the Rosey,” “I’m A Little Teapot,” “The Hokey Pokey,” and “Simon
Says”
Motivating preschoolers
4
to be active
• Free play can be as valuable as structured/directed
play
o Encourage active free play, which means letting kids choose the activity
and make decisions about what to do – all within a safe and supervised
environment. This could include exploring the backyard, running around
the playground, or playing dress-up
• Other ways to encourage activity:
o Limit TV and computer time to 1-2 hours per day
o Help your child find activities they like and then provide them with
opportunities to enjoy them
o Provide close supervision as preschoolers’ abilities are often not aligned
with their ability to judge what is safe and what is dangerous. They also
do not know when to take a break because they are overheated or
fatigued.
The Little Gym
• 4422 Birkland Place, Ste. 3, Southmount Center,
Easton, PA 18045
• 610.923.7700
• http://www.thelittlegym.com/LehighValleyEastPA/P
ages/default.aspx
• Offers parent/child classes for 4 months to 3 year
olds
• Gymnastics, Dance, and Sports Skills for 3-6 year
olds
Courageous Pacers
• www.classroomfitnessprogram.com/
Greater Valley YMCA
• www.greatervalleyymca.org
• PO Box 155, Pen Argyl, PA 18072
o 610.759.3440
• 1225 West Lafayette Street, Easton, PA 18042
o 610.258.6158
• 33 South Main Street, Nazareth, PA 18064
o 610.759.3440
• 880 Walnut Street, Catasauqua, PA 18032
o 610.264.5221
Nazareth YMCA
• Puppy Play: Puppies like music too. (ages 18 mo. –
30 mo.) This fun and exciting mommy and me class
is filled with singing, dancing, movement and
instrument play. Through this class parent/guardian
and child will discover the world of music and
develop music potential and rhythmic intuition.
Explore and enhancing fine and gross motor skills
while participating in rhythmic play, games and
dance. Class size is limited.
Nazareth YMCA
• Cat’s Meow: Cats can sing and dance. (ages 2 1/2
– 5) Continuing to enhance skills from Puppy Play,
children will explore the creative world of instrument
play, rhythm and movement through more
challenging activities. They will learn the basic
timing of notes and rests using movement,
instruments and voice. Explore and move to the
music. Fun tempo games and activities will keep
them moving and having fun. Come enjoy the
excitement. Class size is limited.
Nazareth YMCA
• Giggle & Wiggle
• Come sing, tumble, and laugh! A class for Mom
and/or Dad and child ages 20 months to 3 1/2
years. Lessons to include songs, movement to the
music and obstacle courses. Improves motor skills,
stimulates language and social development. Class
size is limited.
Nazareth YMCA
• Tumbling Tots
• This is a great class for ages 3-5 to learn basic
tumbling. Little ones will learn how walk on the
balance beam, do summersaults, bar hangs and
very basic gymnastics skills. Youth will work on fine
and gross motor skills along with balance and
spatial awareness. This is a great class for youth
before they go into Kindernastics. Class size limited
Nazareth YMCA
• Kindernastics
• Tumbling skills, handstands, backbends, and back
walkovers will be introduced to youngsters ages 4 –
5. Improve strength and flexibility through creative
exercise. Skill work done on the bars. Class size is
limited.
Nazareth YMCA
• Sport Adventure
• Come sample a little bit of everything. Try a little
basketball, soccer and other sports. Enjoy working
with your teammates and trying different sports
throughout the session. Class size limited.
Easton YMCA
• Tiny Tumblers
• Ages 3 to 5 years. Tiny Tumblers is an introduction to
basic gymnastics skills and will include gymnastics
activities and exercise. This class works on
movements that relate to gymnastics along with
developing motor skills, coordination, flexibility,
strength and balance. Equipment used includes
parallel bar, balance beam, mini trampoline and
spring board.
Easton YMCA
• Tiny Team Mates
• Ages 3 to 5 years. A great class for youngsters with
little or no exposure to competitive sports. In this
class they will experience fun activities such as
soccer, t-ball, basketball and more. Choose the
most convenient day for your schedule, Tuesday or
Thursday!
• Preschool, Track
• Ages 3 to 5 years. A fun way to release all energies!
Join us at the Indoor Track for this pre-school
program.
Easton YMCA
• Creative Movement
• Ages 3 to 5 years. Designed for the child with little or no
dance experience. Learn basic ballet and jazz steps and
terminology. Emphasis on learning while constantly
moving and having fun!
• Tiny Toes Formerly Creative Movement
• Ages 3 to 5 years. Learn basic ballet and tap
terminology while enjoying fun exercises that increases
strength teaches proper technique. Learn fun
choreography at every class and build memorization
skills by reviewing previous skills. Ballet and Tap Shoes
Required
Bethlehem YMCA
• http://www.ymcabethlehem.org/
• Bethlehem YMCA
430 East Broad Street
Bethlehem, PA18018
• 610.867.7588
Bethlehem YMCA
• READY, SET, GROW
• Come sing, tumble, and laugh! A class for mom
and/or dad and child ages 20 months to 3 1/2
years. Includes songs, movement to music and
obstacle courses. Improves motor skills, stimulates
language and social development.
Thursday 10:00-10:45am Saturday 10:00-10:45am
YMCA Member: $35 Community: $70
Bethlehem YMCA
• TINY TYKE TRACK *NEW* SPRING II ONLY
• Ages 4 to 6 years old. Kids will be introduced to
basic track and field skills while learning the Y’s core
values.
Monday 5:00-5:45pm
YMCA Member: $35 Community: $70
Bethlehem YMCA
• LITTLE TEAM STARS
• For ages 3 to 5 years. A movement class for those
ready to leave Mom and Dad and follow directions
on their own. Energizing class designed to introduce
kids to exercise through a variety of sports and
games. This class will encourage cooperative play,
teamwork and all out fun.
Tuesday 10:00-10:45am
YMCA Member: $35 Community: $70
Bethelhem YMCA
• YMCA BASKETBALL SPRING I ONLY
• Youngsters ages 4 years to 4th Grade!! Learn basic
basketball skills and drills. The YMCA core values of
caring, honesty, respect and responsibility are
emphasized.
Ages 4 years – K Wednesday 5:00-5:45 pm
GRADES 1st - 4th Tuesday 5:00-5:45pm
YMCA Member: $35 Community: $70
Bethlehem YMCA
• OUTDOOR SOCCER
• Grades K & 1st Learn the fundamentals of this
popular sport.
Saturday 10:00—10:45 am
YMCA Member: $35 Community: $70
Bethlehem YMCA
• T-BALL*NEW* SPRING I ONLY
• Ages 4 to 7 years old. Kids will be introduced to the
basics of hitting, throwing and catching a baseball.
Monday 5:00-5:45pm
YMCA Member: $35 Community: $70
Bethlehem YMCA
• SPORTS OF ALL SORTS *NEW* SPRING II ONLY
• Your child will learn 7 sports throughout the course
of the session.
Ages 4 years to Kindergarten
Monday 5:00-5:45pm
1st grade to 4th grade
Tuesday 5:00-5:45pm
YMCA Member: $35 Community: $70
Bethlehem YMCA
• PRE-SCHOOL AQUATICS (Ages 3—5 years)
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PIKE—Beginner—Water adjustment activities introduce kicking,
paddling and personal safety. Children wear flotation devices
EEL—Advanced Beginner—Builds upon beginner skills by increasing
independent movement. Focus will be on various paddle strokes,
water safety and building confidence. A floatation device will be
used as needed.
RAY—Intermediate—In our intermediate class, children develop the
basic strokes. Youngster must be able to jump in and swim one length
on their front, back and side to enter this class. No flotation device is
used.
STARFISH—Advanced—Children learn rotary breathing, front and
back crawl strokes. A child must be able comfortable swimming 25
yards on his or her front and back unassisted to enter this class.
Pocono Family YMCA
• 809 Main Street, Stroudsburg, PA 18360
o 570.421.2525
Pocono Family YMCA
• Summer Soccer: This program is designed to teach
the game of soccer through practice and game
play. The Summer soccer program is a recreational
league designed to get children active and having
fun while learning the basics of the game. The
league begins on June 23rd and lasts for 6 weeks.
All games will be played in the evening. A $5 late
fee will be added for registrations taken after
deadline.
• Age Groups: Micro - 4 & 5 year olds
• League Runs: June - August 2015
Pocono Family YMCA
• Indoor Soccer League: This program is designed to
teach the game of soccer through practice and game
play. Boys and girls ages 4-10 in our recreational
program learn skill development, good sportsmanship,
and team play in a low competition, fun environment.
This program lasts for 7 weeks. All practices and games
will be held on Saturdays. A $5 late fee will be added for
anyone registering after the deadline.
• Age Groups: Micro - 4 & 5 year olds
• Registration: November-December, 2014
• League Runs: January - February 2015, Locations: TBD
• Fees: Members $33 Non-Members $55
Pocono Family YMCA
• Youth Tennis: This program is designed for ages 4 to
adults and is run by the GV Tennis Academy.
Coach G is a PTR Certified Tennis Coach with over
20 years experience teaching beginners and
professionals. All equipment will be provided. All
classes run monthly and are held in the YMCA
gymnasium on Thursday evenings. Please preregister at least one week prior to the start of
classes. Classes will resume in November.
• Ages 4-7 at 5:00pm
• Fees: Members $52 Non-Members $68
Pocono Family YMCA
• Dancing and Tumbling: These classes will be offered
on a monthly basis. These classes will include Hip
Hop and Ballet/Tumbling Combo. Please preregister
at least one week prior to the start of classes.
• Ballet & Tumbling Combo (Ages 3-6) - Saturdays
10am
• Fees: Members $35 Non-Members $45
Pocono Family YMCA
• Preschool Lessons (Ages 3-5) - 30 Minute Lesson
• Pikes (Beginner/Non-Swimmer): This class is the first
class for a child without their parent in the pool with
them. Parents are asked to wait in the lobby while
your child learns basic skills that are the building
blocks of swimming and pool safety. Children are
divided into skill levels.
• Eels (Advanced Beginner): Children continue to
progress on their skills learned in the Pike level and
begin putting their faces in the water, floating,
jumping in and paddling without support. IFD's are
still used in most cases.
Pocono Family YMCA
• Rays (Intermediate): This class if for the intermediate
swimmers who can move through the water
independently and who are ready to be
introduced to basic front and back crawl,
sidestroke, breaststroke, and elementary
backstroke. Rhythmic breathing and kneeling dives
are introduced.
• Starfish (Intermediate/Advanced): This class will
continue working on the skills learned while building
endurance, stronger confidence and working on
coordination. Standing dives are introduced.
Other resources
• www.ciu20.org/youngathletes (Special Olympics
Young Athletes program)
• miracleleagueofnc.org/ (Miracle League of
Northampton County)
• www.miracleleaguelv.org/ (Miracle League of
Lehigh Valley)
• missjuliesdanceandfitness.com/home.htm (Miss
Julie’s Dance and Fitness)
• www.bounceu.com/ (Bounce U)
• www.ayso.org (American Youth Soccer
Organization – VIP program)
Developmental
Milestones –
Gross Motor
3 years (36-47 months)
typical development
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Walks backwards
Ascends steps, step-to-step, no rail
Transitions from tall kneel to stand
Climbs on playground equipment
Imitates unilateral body movements
Runs turning sharp corners
Descends steps, step-to-step, with rail
Jumps from 12 inch height with feet
together
Throws ball forward for distance
Kicks ball with accuracy
Identifies body planes
Slides down a slide independently
4 years (48-59 months)
typical development
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Stands on one foot for 6 seconds
Walks on balance beam
Ascends/descends steps, step-over-step, no rail
Runs smoothly, varying speeds
Catches large ball, elbows flexed
Throws overhand with trunk rotation
Rides tricycle
Hops on preferred foot
Imitates bilateral body movements
Catches bounced ball with hands
Stands heel to toe (tandem)
Jumps backwards
Jumps 4 inches vertical
5 years (60 months)
typical development
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Stands on one foot without visual feedback
Walks on balance beam backwards, side-stepping
Runs: 35 yards in 10 seconds
Hops: 15 yards in 10 seconds
Throws ball with trunk rotation and forward weight shift
Skips/gallops
Marches in time with music
Imitates bilateral body movements requiring finer coordination
Why Avoid W-sitting?
• W-sitting is used to
describe a position
when a child sits on the
floor with their legs
forming a “W” shape
(knees bent, legs
rotated and facing
away from the body)
Why avoid W-sitting?
• W-sitting should not be
encouraged for
extended periods of
time, as it may lead to
future orthopedic and
musculoskeletal issues
affecting the back,
hips, and knees.
Children may also
become reliant on this
position for stability.
• W-sitting is only OK
when it is used as a
transitional position.
Children may move
into and out of this
position during play, as
it gives the child a
wider base of support
and increased stability.
Why avoid w-sitting?
• W-sitting is often seen in children with low muscle tone,
hypermobile joints, decreased trunk control and difficulty with
balance.
• Side-effects may include walking/standing with feet turned in,
weak trunk muscles, decreased balance strategies, potential
hip dislocations, and tight hamstrings/back muscles.
• Alternative positions include tailor sitting (“pretzel” or “criss
cross”), side-sitting, sitting with legs out straight (long sitting), or
sitting on a low stool or cushion.
References
1. http://www.healthychildren.org/English/agesstages/preschool/nutrition-fitness/Pages/MotorActivity-and-Self-Play.aspx Accessed 9/29/2014
2. http://kidshealth.org/parent/play_learn_center/fu
n_games/fitness_2_3.html Accessed 9/10/2014
3. http://kidshealth.org/parent/play_learn_center/fu
n_games/fitness_4_5.html Accessed 9/10/2014
4. http://kidshealth.org/parent/nutrition_center/stayi
ng_fit/active_kids.html Accessed 9/10/2014
If you have any questions,
please feel free to contact me
Richard Kropp, PT, DPT
Physical Therapist
CIU20 Early Intervention
610.849.0260 ext 3016
[email protected]