(pencil scribbling) (birds chirping) (child laughing) - Welcome fitness friends to inPACT at Home, where we practice interrupting prolonged sitting with activity.

I'm Samantha Weins-Wice and I'm here to helping 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.

For this movement activity, we're going to be doing foot dribble.

If you have a ball you can safely use inside, go ahead and grab it.

If you don't have a ball, no worries.

I can show you how to make one out of clothes you have around your house.

First I'll show you how to make a sock ball.

Take your socks roll them up together, drop them on the ground.

Boop, instant sock ball.

Woo hoo, we can save that one for later.

If you want a little bigger ball that's easy to use, grab a hoodie, throw it on the ground, roll it up, tie it up and then take it and stuff it all inside the hood.

This makes a nice soft ball that we can use when practicing inside the house.

All right, friends I think we're ready.

We're going to start with the foot dribble.

In order to do this, we just tap the ball gently.

All right, go ahead and try it now.

Step tap, step tap.

Make sure to use just the ball of your foot and your toes.

Just this part.

Make sure to keep your heels off the ball.

We don't want to stomp it.

If you have this part, go ahead and make it a little harder and try a jump tap.

Remember just tapping the ball.

If you've got this down, take it to the next level.

Try a little around the world.

Of course, what we do to one side we need to do to the other.

Nice job fitness friends.

If this is too hard for you, take it back to the step tap.

Whatever level is comfortable for you to keep moving.

Give it just a couple more tries and excellent go ahead and stop there.

Next we're going to do some foot dribble.

We're going to use the insides of our foot and we're just going to tap the ball and move it around.

Let's go ahead and try it.

Safely move around your room.

If you have the walking down, which kind of looks like a penguin, awesome.

Try it a little faster by a little jumping.

Turn your ball.

Don't let it go too far ahead of you.

Gotta go catch your ball.

Nice.

Now let's go ahead and try it using the outsides of our feet to move the ball.

Again start by just stepping, doing the penguin, waddling back and forth.

Gotta turn, trap your ball.

Go ahead and move it outsides of your feet.

Move the ball around.

If you've got that, go ahead and try to move a little faster.

Trap my ball, bring it back.

Nice job fitness friends.

Okay, we've been doing a lot of straight lines back and forth.

Let's see if we can do some zigzag.

Can you zigzag your ball using the insides and the outsides of your feet?

Nice.

Keep going little zigzags.

This would be useful when you have to move around people while playing a game that involves foot dribble like soccer.

Don't let your ball go too far away or someone could take it.

All right now let's go ahead and try a circle.

Can you make a circle?

If you don't have enough room to make a perfect circle it's okay.

Mine's more of an oval.

That's fine if yours is too.

Nice job friends, keep going.

Don't forget to go the other direction.

Great job friends.

So we've done some different pathways.

You've done some circles.

We've done some zigzag.

We've done straight back and forth.

All right, now we're going to go ahead and have a little bit more fun with our ball, stuff that doesn't involve our feet.

We're going to use our hands.

In order to do that we're going to get in the ground.

We're going to do some planks, so get ready to work those abs too.

So come on down and join me.

All right, you can use your big ball or you can use your little ball.

It's up to you.

Find your plank position where your fingers are facing forward somewhere in line with your armpits, either right next to them or out to the side but still in line and plank it up to that up push-up position.

You're going to take your ball and you're going to smack it back and forth to your hands.

If you can't do that, it's okay friends.

You just can't do it yet.

Eventually you'll get it.

Right now you're my Yetis.

You'll get it.

And then you'll be by Gettis.

Until then go from your knees up to your arms and just do a modified plank.

How many times can you hit your ball back and forth?

If the little ball is too hard to move, try the bigger one.

Nice, good job friends.

We can also play some crab soccer while we're down here.

Take your ball and we're going to be in the crab walk position.

While you're down in crab walk, we have our legs bent, feet on the ground.

Hands can change them if you need to, but usually fingers face forward.

We're up, you can go forward.

You can go backward.

You can go side to side.

And if you really feel like it, you can even jump.

That one's a little harder.

So we can take our ball and we can actually foot dribble our crab walk ball around the room.

Go ahead, try to dribble your crab walk ball.

If this is too hard for you, go ahead and lower your bum and you can scooch around the floor too, still doing a modified crab walk.

Can you crab walk in a straight line?

Can you crab walk backwards with the ball?

You know what comes next?

The zigzags.

All right friends, that's just about all the time we have for today.

We are good.

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 inpactathome.umich.edu.

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

We will see you again during our next workout.

Bye fitness friends.

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

(relaxing music)