(logo whooshing) (birds whistling) (child laughing) - Welcome to InPACT@Home where we practice interrupting prolonged sitting with activity.

I'm Mr. Mair, and I'm 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 the family so you can stay active and healthy at home.

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

All right.

We're gonna do some ladder drills.

Ladder drills help improve our muscular strength and endurance and our foot agility, which can be applied to any sport of your choice.

Or it's just a great home workout you can do.

Now, if you don't have one of these ladders at home that you can buy, you can use a piece of chalk and draw out a ladder at home and on your sidewalk.

And the first one we're gonna do is a basic one.

And all we're gonna do is try to jump with both feet landing in each square as we go.

So it looks like this, two feet in each one every time you hop.

Okay.

And then you turn around and you bring it back.

(feet thumping) Now to get a good workout in, you're gonna try to improve your speed each round.

So if I'm going for 30 seconds, I'm going (feet thumping) each time, I'm gonna get my coordination down and then I'm gonna try to work on my speed.

Try to get it faster.

I might take a quick little break at the end and then try to work.

(feet thumping) I can get it going faster.

Turn around.

(feet thumping) And turn around.

Okay?

So each time I'm working to bring my boom and get a little bit better, a little bit quicker at the ladder skills.

The next one we're gonna do is two feet in, two feet out.

Two feet in, two feet out.

So it looks like this, my two feet are in, next square, they're out.

Then they're in, and now they're out.

They're in, and they're out.

In and we turn around.

So if we're gonna do this for 30 seconds, we're gonna try to work on our speed.

In, out, in, out, in, out, in, out.

Turn around, take a little break, see if I can get my agility going.

In, out, in, out, in, out, in, out, in.

Turn around.

In, in, out, in, out, in, out, in, out.

Working on our agility there.

Moving on to the next one we have here.

It is like hopscotch.

So when we do our hopscotch it's two, right foot, two, left foot.

Two, right, two, left.

So I go two, and then right foot.

Two, to my left foot.

Two, right, two, left.

And then you get to the end you turn around.

Just speed it up a little bit.

Two, right, two, left, two, right.

And turn around.

Two.

(feet thumping) Two, right, two, left, two, right, two, left.

So now I'm gonna try to get my speed going.

(Mair exhales and inhales) (feet thumping) And I keep working on it.

Two, right, two, left, two, right, two.

Two, right, two, left, two, right.

(feet thumping) And keep working from there.

(upbeat music) So catch your breath a little bit in between each wrap.

And now we're gonna work on something called the tango drill.

This is where your mind might have little trouble telling your feet what to do.

But if you keep working on it, you'll get it.

We're gonna step to the left of the ladder.

And then we're gonna jump so our feet has one in one out.

All right?

Then we're gonna jump back in each one, (feet thumping) getting one foot out, one foot in on the ladder.

And we turn around.

So if my left foot's in, my right foot's out.

My right foot's in, my left foot's out.

In go, in forth.

(feet thumping) And see if we can build our speed.

(feet thumping) Turn around.

(feet thumping) And turn around.

See if you can working on your speed and agility, every time you get this ladder drill going.

(feet thumping) I feel it in my calves, my gastrocnemius.

My heart rate's up.

Another one we can do is every time we're gonna go step in, left foot, and take my right, and start with my left.

Right then left.

Okay?

So we alternate our feet.

So again, let's take a step to my right, bring them together, left, bring them together.

Right, bring them together, left, bring them together.

And we've worked on our agility that way.

See if I can hit this one for 30 seconds.

So it's, (feet thumping) oops, and I messed up, but that's okay.

I'm gonna keep telling my feet what to do.

(feet thumping) (Mair inhales and exhales) And I'm coming back.

(feet thumping) (Mair inhales and exhales) Right foot first, left foot first.

Right foot first, left foot first.

Right foot first, turn again.

Left first, right first.

Left first.

(feet thumping) Ooh, I'm sweating.

This is a good workout.

All right.

For this next one, we're gonna work on our lateral movements.

That means we're moving sideways.

So instead of facing the ladder this way, I'm going to turn, and remember we got to practice both ways.

So every time I practice my left, I'm gonna practice back to my right.

And what I'm gonna do here, instead of jumping forward, (feet thumping) I'm going to jump laterally to my left landing (feet thumping) both feet in each one.

So I'm going to my left here and I bring it back to my right.

(feet thumping) Just like that.

Now I'm gonna try to work on my speed.

So I'm here and I'm gonna work on my speed.

(feet thumping) Oops.

And I'm back.

(feet thumping) Landing my feet in each square every time.

(feet thumping) I can feel it in my calves, I can feel it in my lower back.

I am getting stronger each time I do this.

And the last one we can do is just (feet thumping) to my left.

And now we're getting one foot in each square to my right.

To my left, (feet thumping) one foot in each square.

To my right.

(feet thumping) Well that concludes our ladder workout today.

That's eight minutes of hard, intense agility work, building muscular strength, endurance.

I hope you brought your boom and enjoyed this workout.

I hope you enjoyed today's movement break.

InPACT@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 inpact@home.umich.edu.

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

We'll see you again during our next workout.

(logo whooshing) (birds whistling) (child laughing) - [Narrator] Support for this program is provided by the Michigan Public health Institute and the Michigan Department of Health and Human Services.

(logo whooshing)