(birds chirping) (child giggles) - Welcome to InPact@Home.

We're practicing interrupting prolonged sitting with activity.

I'm Earl Cureton, this is my daughter, Sari.

We are here to help you get moving for the next eight minutes.

So go ahead, get up.

Let's start moving.

For this movement activity, we'll be doing ball handling workouts, but first let's warm up.

We'll start with some high knees and everybody know how to do those.

We got 15 high knees, begin.

One, two, three, four, five, six, seven, eight, nine, 10, 11, 12, 13, 14, 15.

Now let's take it to the side now.

Get those hips into it, 15 times.

One, two, three, four, five, six, seven, eight, nine, 10, 11, 12, 13, 14, 15.

Now we'll go to some butt kicks now.

Raising that leg up as high as you can to the back.

Let's go.

15 times, one, two, three, four, five, six, seven, eight, nine, 10, 11, 12, 13, 14, 15.

Now one of my favorites, let's do some skaters now.

One, two, three, four, five, six, seven, eight, nine, 10, 11, 12, 13, 14, 15.

Now let's do 15 trunk twisters.

Let's go one, two, three, four, five, six, seven, eight, nine, 10, 11, 12, 13, 14, 15.

And we're gonna finish up now with some neck rolls.

Get your neck nice and loose.

Let's take it to this side all the way around, all the way around, all the way around and let's go the other way.

Good.

And let's take it back and forth.

Get it loose.

Now our first dribbling exercise will be, we've got the two balls right over here, Sari.

- Here you go.

- You got the ladies' balls, I got the men's basketball here.

We're gonna start off with some right hand dribbling.

Very simple basketball dribbling just to get control of it.

What you wanna do is kind of get in a ready position, get your legs bent, and we're gonna put the ball down and keep it low and let it go up high.

Ready?

Begin.

(balls bouncing) Try to keep your head up so you can see your teammates, always wanna be able to see your teammates and you wanna work that ball, pound it down.

Make sure you got control of it.

Control the basketball, don't ever let the basketball control you.

You are in control.

Working on that right hand, putting it down each and every time.

You don't have to look at it, that ball will come back up to you.

I know it takes a little while for you to trust it, but the more you do this, the better you become and a better feel you get for dribbling the basketball, when you got it down this position like this each and every time.

Going right through it, let's go, three, two, one.

Now, let's take it over to the left hand.

Same thing.

Let's work on that hand we don't never use, that left hand you don't use.

I always tell you if you don't use that hand, I'm gonna take it from you, so let's go.

Let's dribble it down.

That's it.

That's it, Sari, good job.

Look up though, you gotta see your teammate.

They're open over there, open over there.

Make sure you see 'em.

Keep your head up looking around, gotta know to be able to pass that basketball to somebody.

At the same time, you're trusting that that ball is gonna come back up each and every time in your hand.

That's why you don't have to look at it.

The ball got air in it, you know what I'm saying?

It's got air in it, each and every time.

Pound it.

You can go fast.

You can speed it up.

Three, two, and one.

Good job.

Now we're gonna go with some crossovers.

We're gonna use both hands now.

Ready?

Let's go.

Cross it over.

Good.

Cross it over.

Do that Allen Iverson, remember the Allen Iverson, remember when he made Michael Jordan fall down.

(laughs) He used this move, this crossover, good crossover, back and forth.

Keep your head up though.

Work the ball, work it.

Good.

Good, Sari.

That's it, good.

Swing that ball back and forth.

You can look around, make sure you see everybody, while you're doing it.

Keep it moving.

You feel that in your legs?

I feel that in my legs.

- Sure do.

- Feel that in your legs, right?

That's why you gotta be in this ready position though.

You can't stand straight up.

Five, four, three, two, one.

(exhales loudly) Now we're gonna go to some pass.

Work on your passing, okay?

First passing drill we're gonna do is a simple two hand chest pass.

Right in the middle of the chest, extend your arms, stretch it out, right foot forward, thumbs pointed down.

Push it out.

Right foot forward, thumbs down, push it out.

Good.

Good.

Always say you put something on it.

Not a lazy pass.

Make sure it's a good pass right in there.

Put a little bit on it.

Good.

(chuckles) Lighten it up.

Good.

That's it, right in the middle of the chest.

Step forward with that right foot.

Make sure those thumbs are pointed down.

Four, three, two, one.

Good job, Sari.

Good job.

Next drill will be our two hand bounce pass.

Same technique with the thumbs down, you wanna step forward, make that ball come up waist high.

Every time you put it down, it should hit right in the waist, so the player catch it, they're in a ready position, a ready position with the ball.

You wanna give it to 'em where they can do something to it.

Right there.

Good, step right into it.

Good pass.

That's it.

Push it, step and push it out.

Good.

That's it, Sari.

Good.

Waist high, you never want it to go too high.

You don't want it to bounce way up here, right?

- Yeah.

- Keep it down right there.

There you go, good.

Waist high, same way.

Four, three, two, one.

Good.

Good job.

All right, here we go.

With two hands over the head passes.

Get that ball up over your head.

Snap it out.

There's a lot of wrist action here.

Make sure you're breaking your wrists.

Don't let those arms get lazy.

Keep 'em up there.

Snap it out.

You can get a lot on it like this.

Keep it away from the little guys down there.

Most big guys use this pass a whole lot, when they get rebounds, they come up and grab it and they snap it out.

Use your wrist, put a lot of wrist into it.

Make sure you're snapping the ball out.

Good.

That's it.

Sari.

Good.

You got it.

Good.

You're a power forward.

(laughs) Get into it.

Good.

That's it.

Yeah, they open on the break.

You gotta make sure that pass is right there though.

You wanna make it good?

Good.

Three, two, one.

Good job, everybody.

I hope you enjoyed today's movement break.

InPact@Home is a chance to apply the skills you may have learned in your PE class to improve your health.

To learn more about 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.

(birds chirping) (child giggles) - [Narrator] Support for this program is provided by the Michigan Public Health Institute and the Michigan Department of Health and Human services.

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