(marker coloring) (child laughs) - Welcome to InPACT at Home where we practice interrupting prolonged sitting with activity.

I'm Coach Pat, alongside Detroit Lion's 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 durin' this workout, so go ahead, get up, and let's get movin'.

All right, for this movement activity, we're gonna be doing some running back drills, okay.

Roary, you love the running back position, all right.

Roary loves to have that ball in his hands, runnin' down the field scorin' touchdowns.

Who doesn't?

All right, so boys and girls follow along at home.

Roary and I are gonna walk you through some different drills to help you become the best running back that you can, okay.

All right, so before we can take that ball from our quarterback in the handoff, we have to learn how to get into a good running back stance, okay.

So Roary's gonna help us out with that.

Now, the first thing we're gonna do is we're gonna walk you through four different things that you can do to get into a good running back stance.

The first thing we're gonna say, Roary, is feet.

Now, when I say, "Feet," Roary's gonna get his feet set shoulder width apart, his toes are gonna be pointed straight ahead, all right, he's gonna take two steps into the ground, just like he's got here.

Ready, feet, good.

The next thing we're gonna say is squeeze, right.

Roary's gonna squeeze those elbows back, stick that chest out nice and proud, like the proud Lion that he is, okay.

The next thing he's gonna do is, he's gonna sink.

We have to get into a good athletic stance, all right.

Gotta bend the knees, sink the hips down.

Good.

And then the last thing we say is, hands, usually, okay.

Or for Roary's instance, right, we're gonna say, paws.

Roary's gonna put his paws either on his thigh pads here, or he can even put 'em down on your knee pads right there, okay.

That is a good running back stance, okay.

So everybody at home, you can practice this, okay.

Good job, Roary.

All right, now, what we're gonna walk through is how to take a handoff, okay.

You're in that good stance.

The quarterback starts the play by saying, "Set hut."

You gotta get the handoff, and then you can go score your touchdown or run the play, okay.

So, here's how we do that.

If I'm playin' quarterback, Roary's the running back.

All right, we're gonna walk you through how to how to take a handoff, 'kay.

Now, when a quarterback goes to hand that ball to the running back, the running back's not just gonna reach for it out like that, okay.

That's how the ball can end up on the ground, and you can have fumbles, and we don't want fumbles, okay.

So what Roary's gonna do, is he's gonna take his inside arm and place it just below his chin with a thumb facing down, okay.

Right, just like Roary's got.

And then, he's gonna take this off hand, the arm that's furthest away from him, and he's gonna make a nice ledge right there.

And if you can see, he's got a nice big pocket for the quarterback to set that ball right in his tummy, right there in his belly, okay.

And when he feels that ball hit his belly, right, he's gonna chomp down on it, right, and he's gonna secure that ball, okay.

So let's show 'em again, Roary.

All right, show 'em again.

You're just gonna hold it right there.

Quarterback puts the ball in, and he's gonna take that ball from the quarterback, all right, nice and secure.

Secure is a important word, right, Roary.

We use that word all the time in our drills.

Okay, you gotta secure that football.

If you can't hold onto that football, right, you're probably not gonna be able to play running back, okay.

So, what Roary's gonna do, he's gonna protect the front tip with the webbing of his paws there, or his fingers.

All right, he's gonna protect the back tip by pulling it up nice and tight to the top part of his arm.

He's gonna secure the outside part of the football with his forearm there, and he's gonna squeeze that ball up nice and tight, up against his body, securing that football.

Ball security is very important, okay.

So we know what our stance is, we know how to take the handoff from the quarterback, now we've gotta go run and make some plays, try and score some touchdowns, okay.

So the drill that we're gonna do to help you with that is what we call a zigzag drill, okay.

Zigzag drill, thanks Roary.

So what we have set up here are four cones, and now we understand, you know, it might be a little bit challenging to do this in the living room at home, right.

So maybe, you know, once you learn it from here from us, you can take it outside in the driveway, or the backyard, or the park, find any type of, you know, aiming points that you got there and practice it that way, okay.

But, for right now, we've got four cones set up.

All right, we're gonna take you through the zigzag drill.

The zigzag drill is to help you with your balance and your vision and with your burst and your speed, all those skills that you need to be a good running back, all right.

So for this time through, Roary, we're gonna practice by holding the ball in your left hand, all right, your left paw, okay.

So he's gonna take that, he's gonna practice takin' that handoff.

When he has the ball, he's gonna run from this cone to this cone.

He's gonna try to plant with his outside foot, all right, and then he's gonna go to the third cone, which is over here.

And he's gonna finish through the fourth cone, which is over there.

Roary, you got it?

You think you can do this?

Feeling up for it?

All right, here we go.

Remember, quarterback starts the play by saying, "Set hut."

Here we go, ready, set hut.

Roary's walking through, there you go.

That's okay, you kicked a cone, that's all right.

Keep on your path.

Good, very good job, Roary, very good.

That happens, right.

You're practicin', right.

You're practicing, tryin' to get better.

You might kick the cone.

That's okay, just come on back and try it again.

So, he had the ball in his left paw, all right, now, you're gonna put the ball in your right paw, okay.

You gotta practice holding onto that ball with both arms.

Okay, Roary?

Here we go.

Ready, set hut.

Ball's in his right paw.

Keeps it in there.

Very good, much better improvement there, Roary.

Very good job.

Very good job, boys and girls at home, keep it up.

Okay, now, this time, Roary, okay, you're gonna practice switching the ball from your outside hand to your inside hand, okay.

So always, we wanna try to keep that ball as far away from the defenders as you can, so you gotta practice rotating that ball over from arm to arm, okay.

You up for it, Roary?

So you're gonna watch, maybe you just need to watch Roary this time.

All right, he's gonna practice rotating that ball from arm to arm at the cone.

Okay, here we go.

Ready?

Good, good running back stance.

Very good, Roary.

Set hut.

Good, he's got it.

He's gonna rotate that ball over.

Very good, plants with the outside foot and switches the ball over to the opposite hand.

Good job, Roary, come on back.

Come on back, okay.

Now, we're gonna add somethin' to it, Roary.

Now, I don't want you to get dizzy and fall down, okay, so you gotta be careful.

All right, but we're gonna spin at each cone.

I know, I know, yep, spin, spin.

Not all the way around and fall down, but you're gonna spin at the cone and head to the next cone.

You got it?

Think you can do this?

All right, don't knock anything down in here, okay.

Be careful at home, boys and girls, here we go.

If Roary can do it, you can do it, okay.

Here we go.

Set hut.

Roary's gonna get to that first cone, he's gonna spin.

Head to the next cone and spin.

Right, you might've seen your favorite running back do that spin move.

That's how you gotta practice.

You gotta practice to get better.

All right, and that's how you can do, okay.

Now, what we're gonna do, Roary, is called a jump cut.

Remember, jump cut?

Yeah, Roary's got it.

Okay, I'm gonna.

Hand the ball back to me, okay.

Now what he's gonna do, he's gonna run to the cone, and then he's gonna jump back and let that defender run by him.

All right, and he's gonna run to the next cone, jump back, let that defender run by him, and then finish the drill.

Okay, you got it, Roary?

Okay, here we go.

Set hut.

There he goes.

He's gonna jump back, let that defender run by him.

Jump back, let that defender run by him, and finish the drill, Roary.

Excellent job, way to go here, Roary.

Boys and girls, way to go at home.

I know that's tricky, that's tough, but keep up the great work.

We're all done.

All right, we wanna finish this by saying, One Pride, on three.

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.

(markers coloring) (child laughing) - [Announcer] 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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