(whooshing sound) (birds chirping) (children laughing) - Welcome to Inpact@Home where we practice interrupting prolonged sitting with activity.

I'm Mr. Mair, along with my daughter here Mattie, (Mattie foot stomping) and my son William.

(upbeat music) 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 active and healthy at home.

So go ahead, get up.

And let's start moving.

All right, we are gonna break down the overhand throw for you and give you some activities you can do in your living room.

And before we do that, I want everybody just to get a little warmed up, get the blood flowing again.

And I want to remind you at home what I remind my students every time they come into physical education classes to bring your BOOM, you're brilliant, original, optimistic me, so everybody's brilliant in their own way, in original.

And if you're optimistic, you're gonna be successful.

So bring your BOOM, you're brilliant, original, optimistic me.

So now we got warmed up a little bit, I wanna break down the overhand throw.

Now the overhand throws used in basketball sometimes, if you have to throw a long pass down the court, it's called an outlet pass.

That's the overhand throw there, the quarterback in football, he or she takes the ball and uses the overhand throat to deliver a pass to their receivers in baseball or softball.

The pitcher has to pitch the ball to the home plate that way or it's also often used in baseball.

But if you don't have those types of things at home to practice with, you can use like a yarn ball, you can make those or even a sock ball.

And that's what we'll start with right now is the sock ball, keep it nice and safe in the house.

Let's break down the throw the overhand throw, though.

First, what I'm going to do is make a T with my body.

So I'm throwing it that way, I'm gonna make a T, then I'm gonna make an L with my throwing hand, I'm gonna step with my opposite foot, opposite foot.

So if I'm right handed on the step with my left, so I make my T, I make my L and I stepped towards my target, my hips are rotating, I find my release point, that's something we're gonna have to figure out as we bring our BOOM, release and follow through to that radius step with to make sure that ball is going straight or whatever you're throwing is going straight.

So it's a T, L, step, rotate, throw and follow through that follow through is key when it comes to catching, okay?> What we got to do is keep our eye on the ball.

So this is the ball it means do this, right?

- No (Mr Mair laughing) - No what that means is you watch the flight pattern of the ball, see where it's coming from, and then you're going to reach and if you're gonna reach to catch it and it's coming to you above your waist, your thumbs come together like this.

So I reach for it, thumbs come together.

And then I give and I bring it into my basket real here real close right here.

So no one else can get it.

If it's coming to me below my waist, what should we put together?

- Our pinkies.

- Our pinkies excellent, right, and we reach we get we bring it into our basket anytime the ball is coming to us lower.

So in like baseball, if you're getting a ground ball, you have to get in front of it, your pinkies are together as you bring it in football if you're receiver, the balls come in nice low pinkies got to come, you even might have to adjust to a throw coming above your head and put your pinkies together.

And that's when you get really advanced those hard catches above the of the waist for your piggies are together.

But to practice these, we can see how long we can go without dropping the ball.

All right.

So Mattie, why don't you step over just a little bit there only right there.

And we can work on the T l step.

Rotate throw good catch.

Good you can get through it to Mattie or you can throw it back to me.

The out step throw good.

We can go to out step throw, try to catch it.

That's okay.

You just keep adjusting.

Remember, you can use two hands bringing in, throw it back T L step throw.

And remember, step with your opposite foot.

That's your same foot, right?

So you're gonna step with the opposite one.

Well, you're ready.

I'll step rotate and throw good.

See what you got.

So if you don't have, well, if you have a yarn ball or any type of the ball at home, you can practice and if you can get outside and play you can really work and set some goals on your set for yourself.

To see how far you can throw it how many catches you can get in a row, you can challenge each other with high throws.

with low throws, and keep getting better at your throwing, and you're catching.

Now that we've kind of practiced indoors, we use that sock ball.

How can we use balls that we use in sports.

So if we took a football, we can't just grip it anywhere and just throw it, cause what we want to do in football is get a good spiral.

So I'm gonna take my ring finger, I'm gonna put it all the way at the back of the laces right there.

And remember, I'm gonna step opposite with football, I'm gonna bring it to my ear here, make my then it's my T, L step, rotate and throw very good, right, and follow through.

If I'm using a basketball, that's kind of hard, bring that to me Mattie, that sometimes it's hard to grip.

So I have to balance it a little bit.

So if I'm making a long outlet, pass down the basketball floor, down the court, I'm gonna make my TL step, rotate and throw with the basketball and follow through.

And when you get to baseball, baseball has all kinds of tricky grips.

And you have to really work on where you're gonna release the ball.

Put that back for me.

Thank you, man.

So in baseball, you might use a two finger grip.

If you're a pitcher, you might have to do all kinds of different grips and ways to throw the ball and it gets advanced with baseball, cause you might twist your wrist this way as you're throwing to get a different type of pitch.

Okay, you might let it slide through your hands a little bit.

It's all different.

So you have to make that T l step, rotate and throw common errors are is hanging on to the ball too long.

If you hang on to it too long, and go right down in front of you.

If you let go too early, it can fly way too high over someone's head.

So as you practice, you're constantly adjusting your BOOM, you're brilliant original me making it so you learn every time you throw the ball, what adjustments you might need to make.

Now that we know how to do the overhand throw with correct form and technique and we know how to catch with correct form and technique.

Do these practices things the correct way at home and you'll keep getting better and better if you bring your BOOM and you Learn from your mistakes and don't treat it as a failure, but treat it as a learning experience.

So get outside and practice your overhand throw or find that activity inside to do with the overhand throw as well.

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 inpactathome.umich.edu.

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

We will see you again during our next workout.

(whooshing sound) (birds chirping) (children laughing) - [Narrator] Support for this program is provided by the Michigan Public Health Institute's and the Michigan Department of Health and Human Services.

(upbeat music)