- 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 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 Wide Receiver Drill.

Roary, yeah.

Roary loves to catch the ball.

I mean, who doesn't like to catch that game winning touchdown?

okay so, we're gonna try to teach you a few fundamentals to help you become a better wide receiver, okay.

So, before we can do that, Roary, we've got to learn how to get into a good wide receiver stance.

So, boys and girls at home let's follow along, right?

You can take the skills that you learn outside eventually to practice becoming a good wide receiver, okay.

So, now for a wide receiver stance the terminology that we like to use is the same, okay?

The first thing we're gonna say is feet.

Roary gets his feet set, shoulder-width apart, okay.

Everything's pointed straight ahead.

Toes, shoulders, eyes, you name it, okay.

Next thing he's going to do is squeeze those elbows back.

Stick that chest out.

Nice and proud.

And then he's going to sink, okay.

Get down nice and lows, bending the knees, sink the hips.

Now, Okay.

What we got to do when we get into a wide receiver stance.

We've got to figure out what side of the is the football on.

All right.

For Roary alright the ball is on his right okay.

So he's going to keep the foot that's closest to the football forward, which is his right foot.

He's gonna drop that left foot back.

Okay.

And then when we say hands he's just going to relax his hands down to the side and he's got to keep his eyes.

He's got to see that football when it's snapped when that quarterback says set hut.

Okay.

So he's got to be able to see the ball down the line of scrimmage.

Okay.

If I was to switch and the ball was going to be on the opposite side of Roary, Roary what foot would be forward?

Very good.

You just simply switch your feet.

Okay.

So his, his inside foot, if I was here, all right.

If I'm here, Roary's got his inside foot forward.

Okay.

Very good.

Rory.

All right.

That's our wide receiver stance.

Okay.

Now, once we get that stance and we get out of our start and start running down the field we gotta be able to catch the football.

Okay.

So a couple of drills that we like to use, is just simply understanding whether or not the ball is above your waist or if it's below your waist.

Okay.

Now I should mention, we've got a a pretty hard football here that we're using inside.

Maybe you don't have a hard football.

Okay.

Just grab a softball that's at home or or something similar that you can use.

And again, making sure that we're we're staying safe inside and not breaking anything.

Okay.

So when Roary and I are working on this drill here Roary's gotta decide whether or not the ball is above his waist or below his waist.

So if the ball is above our waist, Rory, yeah.

You want to have your thumbs together.

Okay?

Your thumbs are together and your hands are open.

Very good.

If the ball is below your waist, you're going to simply switch your hands over and connect your pinkies.

Okay.

Now, Roary, I'm going to test you here.

Okay.

There's two things that you catch the football with.

Well, number one is your, your hands.

Very good.

Okay.

Or your paws.

The other thing you have to catch the football with is your, your eyes.

Right?

Very good.

Now, if you watch, Roary's he's concentrating on this ball at all time.

He's not, he's not taking his eyes off that ball, because if he, if he loses sight of that ball, he can't catch it.

We can't catch the ball with our eyes closed.

I mean, Roary's not even blinking.

Look at him.

I mean, his eyes are set on that football.

Very good.

All right.

So here's our drill.

Ball's going to be above his waist and his hands are going to his thumbs are going to be together.

And he's just going to practice watching that ball all the way into his hands.

And then he's going to get that ball into the secure position, protecting all four points the front tip, back tip, outside and inside.

Okay.

All right.

Now, Roary, the ball's going to be below your waist.

Okay.

So you got to flip those hands over connect the pinkies, all right.

Again, watch that ball in with your eyes.

Here we go.

Ready?

Go.

Good.

Very good.

Rory.

Okay.

So now we're inside, right?

So you don't have to throw that ball hard to our partner.

Okay.

We're just practicing, helping each other out.

So Roary was facing me the entire time.

Now what we're going to do is we're just going to switch right.

Cause you're not always going to be facing the quarterback straight on.

Okay.

So Roy is just going to face the camera.

I'm going to face him.

All right.

So it's kind of like a crossing route.

The receiver's coming across the middle and the quarterback's throwing it to them this way.

Okay.

So again, balls above the waist.

Rory.

Alright.

Thumbs are together.

Catches it, watches it with the eyes, secures it.

Okay.

Now the ball is going to be below his waist.

He's still watching it and he just flips his hand over with the pinkies.

Okay.

Very good.

So from there what you could do is the person throwing to you.

Maybe they don't tell you whether or not the ball is going to be above your waist or below your waist.

You just have to react to it.

Okay.

All right.

Very good.

Roary, you think you're ready to progress to the the next set here?

All right.

That's right.

When a wide receiver goes out for a pass he's always running a route.

He or she's always going to run a route.

Okay.

Meaning there's a a very specific place that they're going to run.

Right?

The first route we're going to run is called a slant route.

What's it called?

That's right.

It's a slant route.

Okay.

So what we have are three landing marks here for Roary to help him out with that slant route, the first cone, right.

That he's going to use.

And maybe you don't have cones.

Just something that can get you a good starting point and some, somewhere that you can see where you're supposed to go.

Okay.

So Roary is going to start in a good wide receiver stance, right?

If you notice I'm the quarterback he's got his inside foot forward.

All right.

He's in a good stance.

When a quarterback starts to play by saying set hut Rory's going to run to the first cone.

He's going to plant his outside foot and then head to that second cone, right?

Running what we call a slant route.

And if this quarterback doesn't throw the ball he's just going to keep on running.

He's not gonna stop at that cone.

He's just gonna keep on running.

Okay.

So come on back, Roary.

We're going to put it all together here.

Okay.

Roy is going to get into a good wide receiver stance.

The quarterback's going to say set hut.

He's going to run then he's gonna plant.

He's going to look for the football.

I'm going to throw it to him.

He's gonna catch it.

And then he's going to go score that touchdown.

Okay.

All right.

Very good job.

What was that route called again?

That's right.

It's called a slant route.

Very good.

Very good.

Now, Roary.

Yep.

Very good.

Roary is going to set up a hitch route.

Okay.

Now I should mention that this is generally a five yard route and we're again inside when you get outside think about five yards.

Okay.

But for this, he's going to start here at this this first cone run the five yards that he would run.

Plant, and then he's going to come back to the quarterback, and the quarterback's gonna throw him the ball that way.

That's our hitch route.

Okay.

So let's give that a shot Rory.

Here we go.

Ready?

Set.

hut.

He's gonna run, he's still gonna plant with that outside foot.

Come back.

That's okay.

Yep.

Watch it all the way in.

secure it and go score a touchdown.

Now it's important.

I don't know if you noticed that or not but Roary caught the ball and then he turned as if as if he was running up field to go score that touchdown.

You can't forget that.

Okay.

You catch the ball.

You gotta go score that touchdown.

Right?

Very good.

That's it.

We are done boys and girls at home way to go way to follow along.

Roary.

Good work here.

Let's keep it up.

All right.

Good job everybody.

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

Ready?

One, two, three, one pride.

We hope you enjoy 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 - Support for this program is provided by the Michigan public health Institute and the Michigan department of health and human services.