- Welcome to InPACT at Home where we practice interrupting prolonged sitting with activity.

I'm Coach Chris, along with Detroit Lions mascot, Roary, and we're here to help you get moving for the next eight minutes.

You'll be surprised at what these moments of movement can do for you and the rest of your family oo you can stay active and healthy at home.

We want you to take pride in your effort during this workout.

So go ahead, get up and let's start moving.

For this movement activity, we're gonna be doing an agility drill with cones or boxes.

Now, I realize you might not have cones readily available at home.

So make sure you put down either a pillow, maybe it's even a shirt or whatever it might be, something where you're not going to step on and turn an ankle.

We wanna obviously do this in your living room as safe as can be.

All right.

The first drill we're gonna do in our four corner box drill.

Okay.

We've got four.

You got those, one, two, three, four.

You got it?

Okay, good.

Make sure.

In our four corner box drill, we're simply gonna do a 90 degree right angle.

Each one of these cones represents what we call a break point, a place where you change direction.

Okay.

Yeah.

So we're gonna change direction at each one of these cones.

Roary, you're gonna start in that good stance that we've talked about.

Feet, squeeze your shoulder blades back, sink your hips and get your hands out in front of you.

That's a good stance.

I like that.

So all we're gonna do, when I say go, Roary's gonna go to each one of the cones and in this case, because he's on the left side of this drill, he's gonna plant hard on his left foot.

Now walk to the first cone, if you would, Roary.

Once he walks to the cone, I want you to freeze when you plant your foot.

We want the weight of his body to be over the balls of his feet.

Okay?

So that when he plants on that hard left foot, he steps now, pivots and steps with his right foot, which is called our directional step.

And he's gonna do that change, do that change of direction at each one of these cones in this four corner box drill.

And he's walking through it right now to show you what we want you to do.

But as you get more comfortable with the technique, making sure you're putting that weight over the ball of your foot, once you do that properly, you can speed it up, especially when you get to go outside and do it on a football field or a basketball court or wherever.

Okay.

Let's give it a try.

Stance.

Ready?

Go.

Right angles, plant and drive to the next cone.

Plant and drive to the next cone.

Plant and drive to the next cone.

And he finishes where he starts.

Okay.

We're gonna do that twice real quick.

Okay, Roary?

Let's try it one more time here.

Okay.

Ready.

Go.

Plant, drive to the next cone.

Plant and drive to the next cone.

Plant and drive to the next cone.

Good.

Good.

And as you get better doing that drill, yes, we're gonna pick up the pace, but we also want you to keep your eyes up, down in front of you.

Okay.

That's important.

Roary, now let's go to this side.

We're gonna do right angles on this side.

Same concept.

But now that he's on the right side of this drill, he's gonna now plant hard on his right foot and his left foot then becomes what we call the directional step.

All right.

Stance.

Ready?

Go.

Plant and go to the next cone.

Plant and drive to the next cone.

Plant and drive to the next cone.

Very good, Roary.

Excellent.

All right.

And he would do that a second time.

We just like to do it two times on each, the left and the right side.

For purposes of our drill right now, we're gonna go to the next drill that we conduct in our four corner box drill.

Okay.

And that's simply gonna be a shuffle.

We're gonna shuffle.

Okay.

But I want you to sprint forward first and then I want you to shuffle at the top.

And then... Can you do this, Roary?

I want you to backpedal, backpedal.

You're not gonna, I'll be there to protect you.

Don't worry.

Okay.

I want you to backpedal and then shuffle across and finish again where you started.

Let's give it a try.

Here we go.

Stance.

Ready?

Go.

He's gonna sprint to that cone.

He's gonna shuffle, shuffle, shuffle.

He's gonna backpedal.

And then he's going to shuffle, shuffle, shuffle and finish where he started.

Okay.

Very good.

If you're outside, if you get to do this outside, we'd like to make it about five yards apart each of these cones, but for the purposes of our drill in our living room, these are nice and close.

Okay.

Let's try it again.

Again, we're trying to keep Roary's eyes up and down field in front of him.

As you get better, we don't want them to look down at the cones.

Okay?

Stance, Roary.

Go.

Sprint as fast as you can.

Shuffle shuffle, shuffle.

Backpedal, backpedal.

Shuffle, shuffle, shuffle.

Finish where you started.

Very good.

Excellent, Roary.

Now again, we would go to the next side.

But for purposes of our drill right now, we're gonna not gonna do that.

But same concept, sprint, shuffle, backpedal, and shuffle.

The next drill we're gonna do is called the X drill.

We're gonna incorporate using letters within our drill work.

We're gonna make a big X in the middle of our four corners right here.

So Roary, here's what you're gonna do.

You're gonna start in a good stance.

All right.

Start right there in a good stance.

Here's what I want you to do.

I want you to sprint to that far cone, and then I want you to back pedal to this cone.

And I want you to sprint to that cone.

Then I want you to backpedal to where you started.

Okay.

And in the middle of it forms an X.

All right.

Let's give it a try.

Here we go.

Good stance.

Ready?

Go.

Sprint.

Backpedal, backpedal, backpedal.

Sprint to the next cone.

Backpedal.

And there's your X, and that's where he finishes.

Good job, Roary.

Well done.

Excellent.

All right.

Let's try it on this side.

Let's show the kids at home.

This side.

The X drill on this side.

All right.

Good stance, Roary.

Here we go.

Go.

Backpedal, backpedal.

I'm sorry.

Now you backpedal.

Excuse me.

Sprint to the next cone and backpedal, backpedal.

Very good.

Well done, Roary.

Excellent job.

That's our simple X drill.

Now again, remember what I said.

You don't have cones at home?

That's fine.

You could find a shirt or a pillow or whatever it might be to use as your place to change direction.

These are called break points.

Now, Roary.

Here's what we're gonna do.

I've got this football here.

I want you to incorporate the football, using the football in your hand while you're doing these drills.

And this drill is gonna be called the M drill.

Again, we're gonna add a letter to our drill.

We're gonna form the letter M but we're gonna do this with a football this time.

If you don't have a football at home, that's okay.

It could be another type of ball.

It could be a small pillow.

It could be your favorite stuffed animal, whatever it is.

Make sure you're holding that thing nice and tight to your body.

So in the game of football, we don't wanna lose that ball.

So now we're gonna incorporate a football while doing the M drill.

Again, all we're gonna do is create the letter M, right?

So you're gonna start in a good stance.

You're gonna go to this cone.

All right.

Ready?

Go, Roary.

Then he's gonna back pedal to the middle and then he's gonna sprint to the next cone.

And he's gonna backpedal and end right over here, creating the letter M. Very good, Roary.

And as you get better doing this drill again, pick up the speed, pick up the pace of the drill.

Also, I would say if you're gonna play the game of football, Roary, practice holding the ball in each arm.

So you can get better if you wanna become a football player.

Practice holding the ball in each arm.

Yes.

You're gonna try to keep me away from you.

So I don't get that ball from you.

Very good.

All right.

I like that.

Let's try the M drill from this side.

Here we go.

Let's give it a try.

Here we go.

Ready stance.

Ready?

Go.

Sprint, backpedal, sprint, and backpedal.

Notice Rory did a great job of keeping his head and eyes forward and keeping that ball protected like you need to on the football field.

Very good, Roary.

Again, if you don't have a football, that's okay.

Use your favorite stuffed animal or a pillow to be able to hold out of that ball properly.

You got to have that ball in your hand properly.

if you wanna be a good football team, score points and win football games.

Very good Roary, excellent job.

Those are just some things you can do.

But in each of these drills, between each of these drills, make sure you take the time to get some rest.

Make sure you grab your towel, get some water, whatever it might be.

So you can prepare yourself for the next drill.

All right, we're done.

Great job, everybody at home.

Great job, Roary.

Let's do this.

Let's end it this way.

One pride on three.

Ready?

One, two, three.

One pride.

We hope you enjoyed today's movement break.

InPACT at Home is a chance to apply the skills you may have learned in your physical education class to improve your health.

To learn more about the health benefits associated with daily movement, visit inpactathome.umich.edu.

Now don't forget to fill out your daily log.

We'll see you again during our next workout.

- [Voiceover] Support for this program is provided by the Michigan Public Health Institute and the Michigan Department of Health and Human Services.