(pencil scratching) (birds chirping) (child laughing) (birds chirping) - Welcome to InPACT at Home, where we practice interrupting prolonged sitting, with activity.

I'm Michelle Van Duyn and I'm 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 that you can stay active and healthy at home.

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

For this movement activity, we're going to be working on our soccer skills.

So to start off, you need a ball and you're gonna step over it, from side to side.

So this is your modified activity.

If you can, jump over it, so side to side, if you wanna stay on the stepping, that's totally fine too.

I'm gonna choose to stay here for now.

So side to side, with both feet, we're doing this for a total of 30 seconds, you're doing great in three, two, one, alright.

So we did side to side, we need to go forward and back, vertical.

So, step to the front step to the back and again, we can pick this up, right?

We don't need to jump, We can just move our feet quicker, if you wanna jump it, you can.

It's easier for you just to step over it, that's fine too.

You're doing great, keep it up, get those feet moving, for five, four, three, two, and one.

Alright, now we're gonna bring in some soccer skills, to start off, we're just gonna tap the top of the ball, okay?

So the ball doesn't need to move, it might roll around a little bit, depending on your floor, if you've got carpet, I'm gonna be honest, it'll be easier for you.

Once you're comfortable with this, pick it up to a little hop in between, okay?

We're not crunching the ball, just gently put the bottom of your foot on top of the ball.

Keep going for three, two, and one.

Alright, the next one, we're gonna combine a little pullback action, which is a soccer move soccer move, gonna pull ball back, put your toe down, push it forward, switch feet, pull, push, just like that.

So you're using both feet, very light touches on the ball.

If you kick it too hard, you're gonna be chasing it across your floor.

Keep it close, keep going for three, two, and one, well done.

Next we're gonna do is called a sole roll, so you need some space this way, put your foot on top of the ball, roll it, stop it, roll it and stop it.

Very light on your feet for these, okay?

If you need to stay at this speed, that's fine, if you wanna pick it up, like I just did, that's great.

All depends on how much soccer experience you've had.

If you play soccer, you're gonna be a little bit more comfortable with this.

Keep going for five, four, three, and relax.

Okay, next one's called a, tic-toc like a clock, you're gonna tap the ball, back and forth, between the inside of your feet, okay?

So starting off nice and easy, back and forth, it's like you're passing it to yourself, once you're feeling more confident, you can pick it up, (breathing deeply) If this is too easy, then look up and don't look at your ball so much, okay?

Keep going for five, four, three, two, and one, well done.

The next part, I'm gonna use a yoga mat, if you don't have one, you can use towel or just the ground, we're going to do a Russian twist with a soccer ball.

So feet out in front of you, knees are bent, pick up your ball, tap it, side to side okay?

Just like this, get that ball touch ground, reach back as far as you are comfortable with, I'm gonna pick up your feet and balance, that's even better yet.

You wanna leave not your feet on the ground, that's great too, okay?

Keep doing, going, you're doing great.

Side to side, again you can pick up your feet and balance, if you want, for that extra challenge.

Don't forget to breathe, I don't want you to pass out, holding your breath is not a good idea, take little breaths, we're almost done with this one, keep pushing through it keep going for five, four, don't give up, three, two and one, take a quick breather, you're gonna move the ball to your feet and you need to squeeze with your legs, okay?

If the ball pops out, that's okay.

What you gonna do, you can put your hands underneath for a bit, lift it up, bring it down, up and down.

Using a ton of core for this, also engaging our legs, okay?

(upbeat music) And just keep that pressure between the ball, if you feel like it's getting loose, you can also bring it up a little bit higher, it doesn't seem to be sticking between your feet very well.

Keep it up.

You're doing great.

Again, can you take a little break?

You can, we're almost done.

So you got...

I'm gonna re-adjust mine cause I can feel it slipping, keep going.

Let's get back to it, keep going, you're doing great, for five, four, three, two and one, your abs should be on fire.

Alright, we're gonna move this yoga mat safely to the side, we're gonna go over back to our first few touches, okay?

Sorta model through them and start off, with just taps on top of the ball, let's go.

These ones are gonna be nice and quick.

Again, try to look up if you can, while you're on your feet, if you need to go back to this, sorta fine too, just get those feet moving, as quick as possible, so we can get your heart rate up, okay?

(feet thumping) Ops, the ball gets away from you, just get it back.

Keep going for five, four, three, two and one.

Alright going back to those pull pushes, foot on top of the ball, pull it back, push it forward.

Pull, push.

Again very gentle touches.

I mean, you're still gonna get your exercise if you're chasing the ball across the house but so that's fine.

Good job, keep it up, Take a little glances up, to make sure you can keep track of that ball, doing good.

You can pick it up?

Pick it up.

(feet thumping) You're doing so good.

(breathing heavily) Make sure you switch your feet.

(breathing heavily) Well done, Keep it up for you more, you're almost ready, Keep going for 10, nine, eight, seven, six, final burnout, five, four, three, two and one, great job.

I hope you enjoyed today's movement break, InPACT at Home is a chance to apply the skills that 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.

(pencil scratching) (birds chirping) (child laughing) (birds chirping) - Support for this program is provided by, the Michigan Public Health Institute and the Michigan Department of Health and Human Services.

(soft piano music)