(pen scribbling) (child laughing) - Welcome to INPACT at HOME, where we practice interrupting prolonged sitting with activity.

I'm Mr. Mair, along with my daughter here Mattie, and my son, William, 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.

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

All right, we're going to bring you some basketball hand dribbling skills that you can do on a surface in your living room if you have a surface I can bounce off of.

And I always remind my students at Livonia Clarenceville to bring your boom.

And that's your brilliant, original, optimistic me.

So anytime you're doing one of these basketball drills and you feel like you lose the ball, it gets away from you, remember, everybody has their strengths they have their own weaknesses, to some you might need to work on a little bit more but just stay positive with it and you'll, you'll get better and better.

So, to start with dribbling.

What we want to do, is get wide spider fingers so we control the ball the best we can.

So as we do that, our feet are shoulder width apart, nice athletic stance.

We've got wide spider fingers, we're going to push the ball down to the ground and let it come up in our hand, push it down, let it come up.

because if we slap at it, the ball starts controlling us, and we don't want that to happen.

We want to be able to control where the ball goes.

All right.

So, we're just going to push the ball to the floor.

(ball bouncing) And that's what we're going to start with.

A single ball drill with just our right hand, then we can bring it to our left hand where we're pushing the ball down to the ground, nice and easy.

And then we can go to a crossover dribble, gone right, left, right, left and notice I'm not looking down at the ball like this.

If I'm looking down at the ball, I won't be able to see my teammates.

So I'm trying to keep my head up.

All right.

To build our hand-eye coordination, I'm going to take you through some drills real quick.

They don't always involve dribbling but build our hand coordination up.

So, the first one we can do is around the body like this, Okay, we can go around one leg we can do a figure eight without letting the ball hit the floor.

We can do like the dribbling, like I just showed you.

We can do push pull dribbles.

So if it's on my right side, I'm going to push it, I'm going to pull it.

Push, pull, push, pull.

We can do a push pull on our left side.

Remember everything you practiced with your dominant hand, You want to practice with your other hand as well.

And we can do push pulls out in front trying to keep your head up, push, pull other hand.

We can even do a figure eight dribble.

So, when we do this one, our feet a little bit wide, William can you slide over a little bit Mattie slide over a little bit.

Now I want to keep my head up and keep the ball about ankle high and I'm going round each leg, as I do a figure eight dribble.

Make sure I'm going the other way as well (ball bouncing) And another fun one, for my basketball players at home, who really like a challenge.

There's something called a spider dribble.

Spider dribble, feet are wide.

It's two dribbles in front, two dribbles in back two dribbles in front, two dribbles in back.

But the ball stays between your legs.

This might be a little advanced for you but it's something, you can shoot for, in the future.

So this right here is call the spider dribble.

Now, if you've gotten your skills to the point where you can do the spider dribble, you can overload your hands for a challenge.

And I got some drills we can do with two basketballs too.

- I can do that.

- Yes, So we're going to do a rhythm dribble where both basketballs hit the floor at the same time.

We can do a non rhythm dribble where they go, one, two, one, two, like this.

We can do a high, low, so one ball is my ankles one's above my head.

And then we try to switch it, without picking the ball up, one is at ankles above your head.

Okay, we have the bounce bounce cross, bounce bounce cross.

That's a tough one to do and the dribble juggle, which is another very challenging one to do as well.

Where we bounce it and hand it off and that looks like that.

So that's the dribble juggle.

(ball bouncing) So the key is, when you're doing this, can you do them for about 30 seconds a piece each without picking the ball up.

Can you do rhythm into non rhythm?

Can you do right into high low and switch it?

The one is high the other one is low.

can you do the bounce bounce cross and the dribble juggle without picking them up.

Now that's, it's a little advanced.

If right now we're just beginning, wide spider fingers, athletic stance, We're keeping our head up.

How many dribbles can you do with your strong hand?

How many dribbles can you do with your strong hand?

Good.

Keep your head up.

Good Mattie got two, William's got a good rhythm going good keep working on it.

As you're working on it keeping your head up, pushing the ball controlled.

Now let's hold it for a sec.

William Try it this hand now, Mattie.

Try it that hand now.

Good, It's okay.

If you mess up, it's not a failure, right?

It's a learning experience.

Good job, William.

Nice job, Mattie.

Try not to slap at it.

Push let it come up.

(ball bouncing) Push it down.

There you go.

Very good.

There you go.

Now let's try a crossover dribble.

So it's going right, left, right, left, right, left.

Try that one.

(ball bouncing) Good right left right left.

And you just keep working on it and keep getting better.

It's how you build.

Nice job, Mattie.

Use a soccer trap for that one.

Good William, keep working on it.

Nice job.

Couple more tries.

All right, let's hold those basketballs.

William, can I see your ball real quick?

Mattie, can I see that?

So, in review, we want to use wide spider fingers to push the ball to the floor we want to make sure our head is up and not looking down at the ball.

And we want to control the ball where we want it to go.

All right.

And some things we can work on is just some basics.

Just keeping your head up in dribbling.

Okay.

The crossover dribble.

Okay and if you want you could even add the push pull dribble.

I was going to challenge you two with that one, where you push it and pull it push it and pull it with your right hand push and pull with your left hand.

But, we just keep working and trying to get better.

If you're not a basketball player, the hand-eye coordination you build through dribbling can transfer to a whole bunch of different sports and I'm sweating, I got a good workout from that.

So this is a great workout for you to do at home just to build some hand-eye coordination and to get some great exercise in.

So keep your head up, push the ball to the ground with wide spider fingers, and keep bringing your boom.

You're brilliant, original, optimistic me.

And keep trying your best.

I hope you enjoyed today's movement break, INPACT at HOME is a chance to apply the skills you may have learned in your PE class, to improve your health.

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

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

We will see you again during our next workout.

(pen scribbling) (child laughing) - Support for this program is provided by the Michigan Public Health Institute and the Michigan Department of Health and Human Services.

(upbeat music)