(sketching noise) (birds tweeting) (child squealing) - Welcome to InPACT at Home, where we practice interrupting prolonged sitting with activity.

I'm Coach Pat, alongside 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 healthy and active at home.

We want you to take pride in your effort during this workout.

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

For this movement activity, we're gonna be doing a quarterback drill.

Roary, it may be your favorite position, right?

Who doesn't wanna lead the team down the field for the game-winning touchdown as a quarterback, okay?

But before we can do any of that, we gotta learn how to get into a good quarterback stance.

All right, so boys and girls at home, do your best to follow along to what Roary and I are trying to help you do, and that's become that good quarterback, okay?

All right, Roary, so for our quarterback stance, the terms don't change any, okay, they're the same.

The first thing we say is feet.

Roary gets his feet set should-width apart.

Toes are pointed straight ahead, good.

Squeeze those shoulder blades back, right?

Stick that chest out nice and proud.

All right, sink those hips, bend down.

And now when we say hands, okay, Roary's gonna take his throwing hand, the hand that he throws with.

Roary's right-handed, all right?

Fill you in on a little secret there.

Roary's right-handed, all right?

So Roary's right hand is gonna be on top.

Then he's gonna take the hand that he doesn't throw with and slide it underneath.

Kind of make like an alligator's mouth, okay?

And that's a good quarterback stance, all right?

So we're gonna practice.

You would take that center quarterback exchange.

That ball goes right there.

And that starts your play as a quarterback, okay?

So that's our quarterback stance, all right?

The next thing we have to do, when a quarterback takes the ball from the center, he doesn't just stand there, right?

He or she doesn't just stand there, and then throw the football, okay?

That person's got to.

I know, right?

They got those big linemen that are coming after you to try to sack you.

So what you gotta do, you gotta take your drop, right?

Your quarterback drop.

So Roary, you're gonna stand over here.

Okay, and what we're gonna do is we're gonna demonstrate to the boys and girls at home, what our lower half does during a three-step drop.

A three-step drop.

How many steps do you think you're gonna take?

Three right?

He's smart.

He's smart.

He's smart cat.

All right, so here we go.

So Roary's gonna work on a three-step drop.

All right, the first step that he's gonna take.

Remember, he's right-handed.

So that first step is gonna be with his right foot.

And he's gonna do what we call a drop-step, okay?

So on quarterback says "set hut" to start the play, right?

So I'm gonna say set hut, give him that ball.

That first step is a big open drop-step.

Okay?

The next step is gonna be with his left foot.

He's gonna take a little tiny cross step in front of that foot.

You don't wanna step behind.

You wanna cross in front.

All right, and then his third step is gonna be a plant.

He's gonna plant with that right foot.

Now, he's put himself into the throwing position, okay?

So let's come on back, Roary.

We'll walk through it one more time for the boys and girls.

You wanna hold that ball there?

Very good.

All right.

So I'm gonna say quarterback stance.

Roary's in a good stance.

Being a good stance at home.

Set hut!

Nice and slow, drop, cross, plant.

Okay?

Remember that.

Drop, cross, plant.

Come on back one more time.

Now we're gonna do it in a little bit of a faster motion.

Now, boys and girls were still inside.

Okay, we're playing quarterback, playing catch.

We gotta be under control.

We gotta be safe.

Okay.

All right.

So here we go.

A little bit, a little bit faster here, and I'm not gonna say anything I wanna see you do it, okay?

Here we go.

Set hut!

Drop, cross, plant, everybody see that?

Hopefully you're doing that at home, following along.

Okay.

So now what Roary's done is he's put himself in position to throw the football.

Okay?

Now we've got to do what our upper body, what does our upper body do?

Okay, now that's what we've got to practice, okay?

So, Roary pretend like you've already taken your three-step drop.

He's in what we call that throwing position.

Now, Roary's right-handed, his left shoulder is gonna be pointed at the target, which is me, okay?

So Roary's pointing that left shoulder right at me.

He's cradling the football.

That's the first thing that we say is called the cradle.

Okay?

The next thing we're gonna say is "load".

Okay?

Now load starts with the letter "L".

And if you can see in Roary's right arm, he's throwing our, he's making a nice letter "L".

And he's got a letter "C" with his index finger and his thumb, okay?

That's what we want, we want that nice "L", in the elbow, and a "C" in the throwing hand.

Okay?

So it's cradle, load, and now all he's gonna do is throw and follow through to that target.

Okay?

Let's do it one more time for the boys and girls at home, Roary.

Okay, go ahead and get in that cradle position.

So boys and girls, it's cradle, load, and then throw in, follow through to your target.

Okay, cradle, load, and throw.

Roary, we've broken it all down, okay.

Now, we should mention, okay.

Again, we're using a little bit of a harder football.

Maybe you have a smaller, softer football to use at home.

You know, mom and dad, or whoever's at home.

Probably would appreciate that.

We don't want anything broken in the house, okay?

All right, so.

Now we've got to put it all together, Roary.

Okay, you know your stance, you know what your lower body does, you know what your upper body he does.

We got to put it all together.

Okay, so here we go, Roary.

You're gonna start in a good quarterback stance.

Okay, when I say "set hut", you're gonna take a three-step drop.

You're gonna cradle, load, and then throw it to the target.

Okay, nice and easy.

Okay, here we go, Roary.

Here we go, boys and girls.

Let's test out what we've learned here.

Quarterback stance.

Set, hut!

Drop, cross, plant, cradle, load, throw follow through to the target.

All right?

Not bad, right?

Very good, let's try it one more time.

One more time.

Here we go.

I'm gonna walk you through boys and girls following along at home.

Here we go.

This is how you get better.

You just keep practicing, keep repping it out, get lots of repetitions.

Okay, here we go.

Quarterback stance.

Set, hut!

Drop, cross, plant, cradle, load, and throw.

Very good.

Now I'm gonna challenge you, Roary.

I'm gonna challenge you, boys and girls.

I'm not gonna say anything at all.

Okay, I wanna see if you can do it by yourself.

Okay, here we go.

I know you can.

Let's see what you've learned.

Quarterback stance.

Set, hut!

Excellent drop, Roary.

Way to go, way to go boys and girls at home.

Right, way to go.

That's a three-step drop, okay?

Now, three-step drop.

You can progress that hitch route, or that slant route, that you throw out of that three-step drop.

You can go.

I know, right?

You can progress to a five-step drop.

Roary, what's the difference between a five-step and a three-step?

Two extra steps, that's it.

And you can practice that at home, and we hope you do.

And we encourage you to do that.

Okay?

Roary, way to go.

Very good job.

Boys and girls at home, way to go, keep it up.

Good job everyone.

Let's finish this off by saying "one pride" on three.

Here we go, 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 PE class, to improve your health.

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

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

We'll see you again during your next workout.

(sketching noise) (birds tweeting) (child squealing) - [Announcer] Support for this program is provided by the Michigan Public Health Institute, and the Michigan Department of Health and Human Services.