Preschool: a play-based movement programme
At this age there is no "training" — only structured play. The goal is building fundamental movement skills (FMS) — running, jumping, throwing, catching, balance — through plenty of repetition and fun.
Daily targets (WHO 2019)
180 min
Total physical activity
Movement of any intensity spread across the day
≥60 min
Energetic play
Run-and-chase level that leaves them out of breath
≤60 min
Screen time
Less is better; sleep 10-13 hours
Sample weekly play plan
Free play should happen daily anyway; this plan adds variety to the structured part.
Balance games
Walking the line, one-foot stand contest, pillow islands
Ball skills
Rolling a big ball, throw-and-catch, shooting at a goal
Running & chase
Tag, traffic-light game, obstacle course (mats, tunnel)
Jumping & hopping
Hopscotch, jumping into hoops, frog jumps
Music & dance
Freeze dance, animal walks (bear, crab, bunny)
Outdoors / park
Climbing, swings, slide, sand play, balance bike
Family activity
Nature walk, ball games, swimming (supervised)
Do
- •Hide the skill inside the game; praise participation, not the score.
- •Spend time outdoors every day — also important for vitamin D and eye health.
- •Allow barefoot balance and floor play (on safe surfaces).
- •Use short, frequent, varied activity blocks; attention spans are 10-15 minutes at this age.
Avoid
- •Single-sport channelling and selection/cut pressure are not appropriate at this age.
- •Avoid long seated "lesson" formats.
- •Punishing losses or comparing children kills motivation.
- •Unsupervised trampoline and high-jump play carries injury risk.
Video guide
Age-appropriate sample videos you can do together at home:
Tabata Workout for Kids — The Animal Workout (ages 3-8)
Tabata Songs · Animal-imitation moves
Do the Bear Walk — balance & coordination
Rocking Dan Teaching Man · Bear-walk game
Frequently asked questions
Should I enrol my child in a sports course at this age?
Swimming adaptation, movement-play groups and gymnastics-based play classes are suitable. Programmes with sport-specific drilling and competition pressure are not recommended before age 6.
My child is very active — is that normal?
Yes; high activity at ages 3-5 is part of development. The problem is not activity but restricted movement opportunity. The 180-minute daily target is natural for most children.
Which skills should be gained in this period?
Running, jumping, hopping, throwing, catching, kicking, balance and climbing. These fundamental movement skills develop fastest before age 7 and are the foundation of later sport.
Scientific basis
WHO Guidelines on physical activity, sedentary behaviour and sleep for children under 5 years of age (2019); Goodway, Ozmun & Gallahue, Understanding Motor Development (2019); AAP Caring for Our Children standards.This programme is educational. For suspected developmental delay, chronic illness or movement restriction, consult your paediatrician.