PE and health
PE station and fitness circuit cards
Set up an eight-station circuit with star jumps, squats, press-ups, plank, step-ups, skipping, shuttle runs and mountain climbers. Each card gives a 30-second work and rest interval, equipment notes, teaching points and easier or harder options.
Star jumps: follow the start and end positions. Warm up, work at your own level and stop if anything hurts.
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Set up an eight-station circuit with star jumps, squats, press-ups, plank, step-ups, skipping, shuttle runs and mountain climbers. Each card gives a 30-second work and rest interval, equipment notes, teaching points and easier or harder options.
Shared activity record. Use the preview for diagrams and layout.
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PE FITNESS CIRCUIT · AGES 11 TO 14 Star jumps Work 30 seconds, rest 30 seconds, then move to station 2. EQUIPMENT None: a clear space 1 START 2 END 1 Feet together, arms down by your sides. 2 Feet apart, arms up above your head. TEACHING POINTS 1 Jump your feet apart as your arms swing up. 2 Jump back to feet together, arms down. 3 Land softly on the balls of your feet. EASIER Step one foot out at a time instead of jumping. HARDER Go faster, keeping every landing soft. Warm up first. Work at your own level. Stop if anything hurts and tell your teacher. PE FITNESS CIRCUIT · AGES 11 TO 14 Squats Work 30 seconds, rest 30 seconds, then move to station 3. EQUIPMENT None: a clear space 1 START 2 END 1 Stand tall, feet shoulder-width apart. 2 Hips back, knees over toes, back straight. TEACHING POINTS 1 Push your hips back as if to sit on a chair. 2 Keep your knees in line with your toes. 3 Keep your back straight and chest up, then push up through your heels. EASIER Bend your knees less, or squat to touch a bench and stand up. HARDER Go lower with control, and hold for two seconds at the bottom. Warm up first. Work at your own level. Stop if anything hurts and tell your teacher. PE station and fitness circuit cards 1 Cards 2 Cards 3 Cards 4 Cards 5 Teacher STATION OF 8 WORK SECONDS REST SECONDS NEXT 1 3 0 3 0 2 Cut along the dashed line STATION OF 8 WORK SECONDS REST SECONDS NEXT 2 3 0 3 0 3 Page 1 of 4
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PE FITNESS CIRCUIT · AGES 11 TO 14 Press-ups Work 30 seconds, rest 30 seconds, then move to station 4. EQUIPMENT A mat 1 START 2 END 1 Arms straight, body straight head to heels. 2 Bend your elbows: chest lowers to the floor. TEACHING POINTS 1 Hands flat, just wider than your shoulders. 2 Keep a straight line from your head to your heels. 3 Lower your chest towards the floor, then push back up. EASIER Knees down, in a straight line from head to knees. HARDER Lower slowly for a count of three, then push up. Warm up first. Work at your own level. Stop if anything hurts and tell your teacher. PE FITNESS CIRCUIT · AGES 11 TO 14 Plank Work 30 seconds, rest 30 seconds, then move to station 5. EQUIPMENT A mat 1 HOLD 2 KNEES DOWN 1 Straight line from shoulders to heels. 2 Knee option: shoulders to knees in a line. TEACHING POINTS 1 Elbows under your shoulders, forearms flat on the mat. 2 Keep your hips level: do not let them sag or lift. 3 Breathe steadily. Rest if you need to, then go again. EASIER Knees on the mat (picture 2), keeping the straight line. HARDER Hold the full plank for the whole 30 seconds. Warm up first. Work at your own level. Stop if anything hurts and tell your teacher. PE station and fitness circuit cards 1 Cards 2 Cards 3 Cards 4 Cards 5 Teacher STATION OF 8 WORK SECONDS REST SECONDS NEXT 3 3 0 3 0 4 Cut along the dashed line STATION OF 8 WORK SECONDS REST SECONDS NEXT 4 3 0 3 0 5 Page 2 of 4
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PE FITNESS CIRCUIT · AGES 11 TO 14 Step-ups Work 30 seconds, rest 30 seconds, then move to station 6. EQUIPMENT A low, steady bench or step 1 START 2 ONE FOOT 3 BOTH FEET UP One foot (2), then the other (3). DOWN The same way, one foot at a time. TEACHING POINTS 1 Put your whole foot on the step each time. 2 Stand up tall at the top before you step down. 3 Swap your leading foot halfway through. EASIER Go at a slow, steady pace, or use a lower step. HARDER Go faster with control, swinging your arms. Warm up first. Work at your own level. Stop if anything hurts and tell your teacher. PE FITNESS CIRCUIT · AGES 11 TO 14 Skipping Work 30 seconds, rest 30 seconds, then move to station 7. EQUIPMENT A skipping rope (or no rope) 1 START 2 END 1 Hands at hip height, rope over your head. 2 Small jump: rope passes under your feet. TEACHING POINTS 1 Turn the rope with your wrists, elbows close to your sides. 2 Make small jumps, just high enough for the rope. 3 Land softly on the balls of your feet. EASIER No rope: turn pretend handles and do small jumps. HARDER Skip faster, or try jogging steps over the rope. Warm up first. Work at your own level. Stop if anything hurts and tell your teacher. PE station and fitness circuit cards 1 Cards 2 Cards 3 Cards 4 Cards 5 Teacher STATION OF 8 WORK SECONDS REST SECONDS NEXT 5 3 0 3 0 6 Cut along the dashed line STATION OF 8 WORK SECONDS REST SECONDS NEXT 6 3 0 3 0 7 Page 3 of 4
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PE FITNESS CIRCUIT · AGES 11 TO 14 Shuttle runs Work 30 seconds, rest 30 seconds, then move to station 8. EQUIPMENT Two cones and a line at each cone 1 RUN 2 TOUCH THE LINE TURN AND RUN BACK LINE LINE 1 Start behind a line. Run to the far line. 2 Bend, touch the line, turn and run back. TEACHING POINTS 1 Bend your knees to reach the line with your hand. 2 Turn quickly and push off to run back. 3 Keep running until the 30 seconds are up. EASIER Jog instead of running. HARDER Run faster and count how many lines you touch. Warm up first. Work at your own level. Stop if anything hurts and tell your teacher. PE FITNESS CIRCUIT · AGES 11 TO 14 Mountain climbers Work 30 seconds, rest 30 seconds, then move to station 1. EQUIPMENT A mat 1 START 2 END 1 Press-up position, hands under shoulders. 2 Drive one knee to your chest, then swap. TEACHING POINTS 1 Hands flat under your shoulders, arms straight. 2 Drive one knee towards your chest, then swap legs. 3 Keep your hips low and your back flat. EASIER Go slowly: step one foot in, then back, then swap. HARDER Speed up while keeping your hips low. Warm up first. Work at your own level. Stop if anything hurts and tell your teacher. PE station and fitness circuit cards 1 Cards 2 Cards 3 Cards 4 Cards 5 Teacher STATION OF 8 WORK SECONDS REST SECONDS NEXT 7 3 0 3 0 8 Cut along the dashed line STATION OF 8 WORK SECONDS REST SECONDS NEXT 8 3 0 3 0 1 Page 4 of 4
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PE station and fitness circuit cards Teacher companion Physical Education | Pupils aged 11 to 14 Use with the exact 4-page original file. Keep pupil or staff activity pages separate from this teacher companion. When to use it Use these cards only after selecting stations and checking the space, equipment and pupil readiness. Read each movement description and adaptation before the activity. The circuit includes mat work, a step or bench, and a shuttle-run layout, so plan safe transitions and suitable supervision. Purpose Follow a station card to practise a movement, use its teaching points and select an appropriate variation while following the stated safety directions. Start here Review the full set and decide which stations are appropriate for the group and available space. Check the bench or step is low and steady, mats are available where needed, and pupils know to stop if anything hurts. A teaching sequence 1. Introduce the 30-second work and 30-second rest pattern and explain how pupils will move to the next numbered station. 2. Demonstrate each selected movement using the card's start and end positions and teaching points. 3. Offer the easier or harder variation shown on the card, keeping the pupil's control and comfort central. 4. After a round, invite pupils to name one technique point they used and whether they need a different variation before continuing. Record one comfortable movement choice before the next round. Checking guidance Look for pupils following the key movement points, such as soft landings, aligned knees or a straight body position. Ask, “Which part of the card helped you keep control?” Stop and adapt the activity if a pupil reports pain or the space or equipment is not safe. Check control against the selected card’s teaching points before changing difficulty. Give an accessible alternative or stop the station when comfort, equipment or space makes the movement unsuitable. Support Choose a smaller number of stations, lengthen rest as appropriate, and use the easier variation printed on the card. Demonstrate the movement at a controlled pace and let pupils opt for a lower-impact version where the card provides one. Take it further Ask pupils to compare two movements that use different equipment or movement patterns, then explain which teaching point helped them maintain control. Add a personal technique target rather than asking pupils to compete on repetitions or speed. Things to keep in mind This is activity guidance, not an individually tailored exercise or medical plan. Check the space, equipment and adaptations with a qualified teacher, follow local safety procedures and stop if anything hurts. The cards do not establish that an activity is suitable for every pupil. PE station and fitness circuit cards Teacher companion | Page 1
A teaching sequence
Follow a station card to practise a movement, use its teaching points and select an appropriate variation while following the stated safety directions.
Star jumps: follow the start and end positions. Warm up, work at your own level and stop if anything hurts.
Read the complete materialAgree work, rest and movement
Introduce the 30-second work and 30-second rest pattern and explain how pupils will move to the next numbered station.
Do pupils know when and how to move to the next numbered station?
Star jumps: follow the start and end positions. Warm up, work at your own level and stop if anything hurts.
Read the complete materialModel the selected technique
Demonstrate each selected movement using the card's start and end positions and teaching points.
Which start or end position is important for this approved movement?
Choose a suitable variation
Offer the easier or harder variation shown on the card, keeping the pupil's control and comfort central.
Does the option preserve control and comfort for this pupil?
Review before another round
After a round, invite pupils to name one technique point they used and whether they need a different variation before continuing. Record one comfortable movement choice before the next round.
Which technique or variation would you keep or change before continuing?
Before you teach
Look for the thinking behind an answer, choose the support your class needs and leave room for an independent response.
What to look for
Look for pupils following the key movement points, such as soft landings, aligned knees or a straight body position. Ask, “Which part of the card helped you keep control?” Stop and adapt the activity if a pupil reports pain or the space or equipment is not safe. Check control against the selected card’s teaching points before changing difficulty. Give an accessible alternative or stop the station when comfort, equipment or space makes the movement unsuitable.
Give a little support
Choose a smaller number of stations, lengthen rest as appropriate, and use the easier variation printed on the card. Demonstrate the movement at a controlled pace and let pupils opt for a lower-impact version where the card provides one.
Take the idea further
Ask pupils to compare two movements that use different equipment or movement patterns, then explain which teaching point helped them maintain control. Add a personal technique target rather than asking pupils to compete on repetitions or speed.
Things to keep in mind
This is activity guidance, not an individually tailored exercise or medical plan. Check the space, equipment and adaptations with a qualified teacher, follow local safety procedures and stop if anything hurts. The cards do not establish that an activity is suitable for every pupil.
Keep the idea. Make it yours.
Bring your topic, learning goal and class context to PLAI™, then review what you create.
Ideas for using this resource
Sample teaching perspectives on what to try, what to adapt and what to watch for.
Meet The Creators
Meet the creators whose teaching interests connect with this template. Find an approach to try with your class.
Marcus Owusu
Covered-court planning forms a substantial part of my scheme, rather than being something to improvise when an outdoor lesson becomes difficult.
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Wei Zhang
I teach Physical Education across the secondary phase and start planning with the pupil who may be least ready to join in.
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Adam Threlkeld
I connect GCSE PE theory with practical sport, choosing examples and exam questions that help students explain a concept in terms of the activity they experience.
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Bright Idea Break
The eight station cards give a 30-second work and 30-second rest pattern, equipment and teaching points, plus easier and harder options. The circuit includes star jumps, squats, press-ups, plank, step-ups, skipping, shuttle runs and mountain climbers.
Pencil Case Pal
For ages 11 to 14, each card returns to a next station and preserves a repeatable circuit order. Options such as stepping instead of jumping or using a lower bench make the activity adjustable.
Book and Biscuit
The cards repeatedly say to work at one’s own level, rest as needed and stop if anything hurts. A teacher can model the movement and help pupils choose an easier variation before the timed interval begins.
Tea at Breaktime
These cards do not replace teacher supervision or an individual health check. Warm up, confirm suitable space and equipment, and follow the stop-and-tell-teacher instruction rather than pushing through pain.