- 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 to what these moments of movement can do for you and the rest of your family.

So 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 going to be doing an agility drill with bags or pillows.

Now, for the purposes of our drill here we brought some agility hurdles, which I know most of you probably don't have at home, and that's okay.

So you can use maybe a couch pillow here or maybe you can roll up a towel, a beach towel, or maybe if you've got a pool noodle at home or a couple of them at least you can put that down 'cause the purposes of our drills here, we wanna get those knees up and over these hurdles, but then get those feet back down on the ground as quick as possible.

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

The comfy confines of Roary placed here.

We've got this, is agility hurdles up, okay?

What we're gonna do is this.

We're just gonna work on a running through each of these hurdles, okay?

We can start.

Yeah, exactly.

Running through each of these hurdles, when you're done, take your time and get set over here on this side, okay?

But again, we wanna get those knees up as high as we can.

We wanna get those arms pumping or your, fist from cheek to cheek as you're pumping the arms, all right?

We don't want a lot of wasted movement with that arm pump.

That's really important if you wanna be an efficient athlete, an efficient runner.

All right kids make sure you're running along with Roary at home.

Let's give it a shot Roary.

Good stance.

Ready, go!

He's getting those hurdles or those knees up as high as he can up and over those hurdles.

Again, if you've got multiple pillows or multiple pool noodles, whatever it is you can make your drill a lot longer.

If you do it outside too, you can make it as long as you want to, as well.

All right, let's give it a try.

Coming back.

We're running through the hurdles.

Here we go.

Stance.

Ready, go!

Boom!

Getting those knees up, pumping the arms nice and smooth.

As you get better at doing this, you pick up your pace, but also as you get better at doing this, make sure your eyes are up and down field.

In the game of football, we don't wanna look at what's going on down the field, okay?

We want to be able to work with our peripheral vision to be able to see what's going on down field.

So Roary, you can go down field, score touchdowns and hopefully, what?

Win football games?

Right.

Exactly.

All right.

The next thing we're gonna do in our hurdle drill is yeah, we're gonna put two feet in each hole, okay?

So you're gonna pick those knees up as high as you can and put them down in each one of these holes as quick as you can, okay?

Two feet.

Here we go.

Let's give it a shot.

All right.

Watch Roary, he's gonna walk through this fairly slowly so you can get to see those two feet going into each hole.

Here we go.

Good stance.

Ready, go!

One, two, one, two, one, two.

Very good, Roary.

Excellent.

All right.

Let's do the same thing coming back.

Two feet in each hole.

Ready?

Stance.

Go.

One, two, one, two, one two.

You know what?

Roary hit that hurdle.

That's okay.

That's part of the learning process, okay?

You're not gonna be perfect every single time you do a drill but we wanna get to a point where we do it over and over and over and over again so you can be, get to become that better athlete that we're all hoping to be.

All right.

Very good.

Excellent.

The next one we're going to do, Roary.

This might be a little bit more difficult because this also helps you work on your balance, okay?

It's called the one foot... Yeah, your balance, right.

Exactly.

It's called the one foot hop, okay?

One foot hop for the time, first time down we're gonna focus on hopping on, which one do you wanna do?

Your right foot.

Okay.

So he's gonna get into that good stance and he wants to drive his knees up and over the hurdle and come down on one foot and one foot only.

All right, let's give it a try here we go Roary.

Stance.

Ready, go!

Hop, hop, hop.

Very good, Roary.

You're, you are a lion though, right?

You, you're hopping like a bunny.

Yeah, you are.

You are.

Okay.

Fair enough.

All right, coming back.

Let's do this.

All right.

Let's do it on your opposite foot now.

Okay?

Your left foot, exactly.

Okay.

One foot hop.

Here we go.

Stance.

Ready, go!

Hop, hop, hop.

And one thing you kids don't have to worry about is, you know, luckily your tail's not long enough you're not gonna step on your tail, right?

But again, make sure when you're in your living room, make sure you've got enough room to be able to do these types of drills, okay?

We don't want and again, any of this glassware knocked down Roary, okay?

All right.

Next one we're gonna do is a two foot hop.

This is a little bit easier.

All right?

But you're gonna bunny hop, basically, two feet in each hole.

Let's give it a try.

All right, here we go.

Stance.

Ready, go!

Boing, boing, boing.

Very good, Roary.

Excellent.

Excellent job.

Okay, let's do it, same thing coming back.

You okay?

All right.

Good.

You're ready to go?

Excellent.

Good.

Here we go.

Ready, go!

Very good.

As you get better at doing it, also work on maybe driving your knees a little bit higher and coming down on both feet.

All right.

Very good.

Now this one's a little bit more difficult, Roary, especially in the space we've got but we're gonna try to give it a shot.

All right.

It's called forward-backwards, okay?

So what we're gonna do, I'm gonna bring it back here a little bit.

All right.

You're gonna face this way, okay?

And you're gonna go forward and then you're gonna back pedal in, in this hole, and then you're gonna go forward into that hole, and then you're gonna go backward into this hole, okay?

Just like that.

Go ahead and start right there.

That's fine.

All right.

In fact, Roary, here's what I want you to do.

Here's a modification, okay?

Like we've done for some of our drills.

I want you to add a football in your hand, okay?

I want you to add a football in your hand and pretend like you're playing the game of football.

Again, if you don't have a game, a football, grab a small pillow or a stuffed animal whatever.

Those Roary stuffed animals are really cute, okay.

But nonetheless, okay.

Let's use a football for in this case right now, all right.

It's called forward-backwards.

Let's give it a shot.

Stance, Roary.

Ready, go!

Forward.

Backwards.

Forwards.

Backwards.

Good job, Roary.

Now put the ball on your opposite hand.

Yeah, Roary's protecting that ball really well.

He doesn't want that other team that he's playing against to get that ball from him.

Very good.

Excellent.

Let's try it again.

Good stance.

Ready, go!

Forward.

Backwards.

Forward.

Backwards.

So if you've got agility hurdles or pool noodles or blankets, whatever it is that you can use in your living room, all right, you can do a number of different modification.

You can create drills of your own that will help you work on warming your body up, getting loose.

So you're preparing yourself for activity.

Whatever sports you're playing it doesn't matter.

Roary's got a football in his hand, but you can, these drills can apply to every single sport that you might play to help you become a better athlete.

That's really, really important to understand.

And the other important thing is to do every, after every drill Roary you gotta make sure you hydrate properly, okay?

You gotta get that water.

You gotta make sure that you're refreshing those electrolytes and sulfur and get that towel ready to go.

Exactly, oh yeah.

And you've got to breathe properly.

You got to breathe in, breathe out and get that oxygen within those lungs to make sure you get to that next drill and that next drill, and the next drill.

You'll be surprised at what you can accomplish, all right, over the course of time.

If you do these on a consistent basis, like Roary's, Roary's big, he's strong, he's fast.

And it's all because he spent time doing these types of drills.

All right, we're done.

Great job, everybody at home.

Great job, Roary.

You've done a great job.

One pride on three.

Let's give it a shot.

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.

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

(calm outro music)