(pen marker writing) (kid chuckling) - 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.

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 gonna be doing cone hops.

Now I realize you might not have a cone at home, like we have here, but use a shirt or use a Tupperware lid, whatever it is you can use as a landmark to be able to jump over 'cause that's what we're gonna be doing.

Or nothing.

You're right, Roary.

We'll just pretend like something is there.

You guys are creative, you guys have an imagination.

Pretend like something is there 'cause we're gonna be hopping over and back and forth, over it.

Even though I'm working with Roary here, we're coaching him up on how to do cone hops.

Go work with you, kids as well, kids at home.

Are you ready?

Rory, are you ready?

Let's give it a shot, here we go.

First of all, Roary is gonna put a stand on the left side of this cone and we're gonna do is simply what we call a one foot hop, on his left foot only.

And, and if you have a cone or have a landmark there, or something else, or nothing at all.

Make sure you think of something being there.

And we're gonna practice jumping over it, from side to side.

Here we go, Roary.

On your left foot, let's give it, try.

Ready, Go!

Hop back and forth.

And we're trying to end this drills, stay on the balls of our feet.

And if you kick the cone like Roary's doing, that's okay.

That's part a of learning.

That's part of progressing to getting better.

Three, two, one.

Well done, Roary.

Okay.

That's all right.

That's okay.

It's been a while since we've done that drill, hasn't it but you'll get better over the course of time.

Let's try it on the other foot.

Maybe this is your better foot, your right foot.

Let's try it this way.

We'll find out, right?

Let's give it a try.

Here we go, one foot hop.

We're going side to side on your right foot.

Here we go, Roary.

Ready.

Go!

We're working on balance.

We're working on staying on the ball of the feet.

Very good Roary.

Balance is so important in athletics.

You gotta have good balance to play any sport that you're playing.

Three, two, one.

Great job, Roary, great effort.

That's all we can ask for.

Doing your best is what's important.

That's what we're gonna focus on.

All right, Roary, let's go back to one foot.

But now, instead of going from side to side, we're gonna go from front to back.

I think you can do this, can't you?

I know you can, I believe in you.

Here we go, let's give it a try.

Here we go, left foot.

Ready, Go!

Front and back, front and back.

That's right, Roary, keep it up.

Three, two, one.

Go.

Excellent.

Well done.

We're getting there.

We're making progress and that's all we can ask.

Last time, let's do it with our right foot.

Right foot, front and back.

Here we go.

Ready, Go!

There we go, front and back front and back.

Three, two, one, go, good job Good job, Roary, well done.

Hey Roary, I gotta tell you a secret.

I started with the hardest one first.

Okay.

I started with the hardest one first, because I want you to know what it's like to get that drill done.

I wanna make it easier for you now.

Let's give it a try.

Yes, right now Roary's breathing a little heavy and that's okay.

Breathe in, relax and breathe out and make sure you have that water bottle next to you.

And that towel to wipe off the sweat.

All right, here we go.

Now we're gonna go two feet, Roary.

Let's first go two feet, side to side.

You got a little bit more stability with both using both feet.

Let's give it a try, here we go.

Two feet, side to side.

Ready?

Go!

Hop back and forth.

Very good.

Try not to crush the cone.

Or try not to crush your landmark, whatever it is.

Again, if you're using nothing, that's okay.

Use your imagination and try to jump up and over three, two, one.

Good job.

Notice Roary comes down on the balls of his feet every single time.

That's really important.

If we don't do that, it might have a tendency to turn an ankle and we certainly don't want to do that.

All right, Roary.

Now you're gonna stand behind your cone and now we're gonna go frontwards backwards with two feet.

Here we go, let's give it a try.

Ready, Go!

Forwards, backwards but both feet forwards, backwards, forwards, backwards.

Forward, three, two, one.

Excellent job, good job, Roary.

Relax.

Well done.

Again, notice Roary's doing a great job of not looking down at the cone that he's jumping up and over.

He's looking forward.

He's trying to maintain as good balance coming down to the balls of his feet but he's doing with his eyes forward.

Excellent.

Very good.

Now he's, as I'm talking he's breathing and that's really important to breathe in deeply, breathe out deeply.

All right, Roary.

Next drill, we're gonna do.

I know there's only one cone here but we're gonna pretend, you know what a square is, right?

Obviously, there's four corners in a square, right?

Four 90 degree angles, very good.

You're gonna make a box around this cone.

You're gonna step into pretend like you're stepping into four different corners of a box around this cone.

Let's give it a try, here we go.

Ready, Go!

There's one, there's two, there's three, there's four.

There's one, there's two, three, four.

One, two, three, four, one more time, Roary.

One, two, three, four.

Excellent job.

Well done.

Yes.

You can do it that way.

And then if we were to do it a second time, you could do it the opposite way.

Always wanna mix up and make it a different variety of drills that we're working on here today.

Again, you can use your own creativity to make your own type of drill.

The next drill we're gonna do is what we call a 90 degree hop.

So I want you to face this way.

And then you're gonna hop and turn your whole body 90 degrees.

Let's let's give it a try.

Here we go.

Around this cone.

Good stance.

Ready, Go!

90 degrees, 90 degrees, 90 degrees, 90 degrees.

Again, you're keeping your feet moving.

You're coming down on the balls of your feet.

Three, two, one.

Very good Roary.

Excellent job.

90 degrees.

Now this is maybe this is maybe harder than the first one.

We're gonna give it a try.

I think you can do it though.

We're almost done.

Kids at home, you're doing a great job as well.

If Roary can do it, you can do it.

This is called 180 degree hops.

Yeah.

180 degrees.

You're gonna turn your whole body halfway around while you're hopping around your cone.

Let's give it a try.

Good stance.

Ready, Go!

180 degrees.

Good.

Keep going, Roary.

Keep going.

Keep coming down to the balls of your feet.

Keep your head and eyes forward.

Keep your arms out in front of you.

Three, two, one.

Good job, Roary Clap it up, kids at home.

Great job.

Last one, I know you're hot, I know you're sweating.

Straddle the cone, put one foot on both sides of the cone.

We're gonna pretend like we're in the snow.

We're gonna pretend like we're cross country skiing.

You're gonna pump your arms and move your feet, side to side.

Here we go, give it a try, Roary.

Good stance.

Ready, Go!

He's cross-country skiing.

He's pulling himself down.

It's a great way to get the heart rate up.

Keeping the feet movement.

He's pumping his arms, nice and smooth from side to side.

Awesome job Roary.

Three, two, one.

Clap it up Roary.

Double high fives or in Rory's case, actually it's a double high four.

Well done, Roary.

Excellent job.

All right, we're done for this segment.

Great job everyone.

We end our segment by saying, one pride on the count of three.

Ready?

One, two, three, One Pride!

We hope you enjoy 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 Don't forget to fill out your daily log.

We'll see you again.

During our next workout (pen marker writing) (kid chuckling) - [Announcer] Support for this program is provided by the Michigan Public Health Institute and the Michigan Department of Health and Human Services.

(soft piano sound)