(pencil scratching) (child laughing) - Welcome to InPACT@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 grab a soccer ball and you need some kind of way to mark out a square.

I'm using soup cans.

You can use water bottles, toys, whatever you can find in your house, just don't draw on your floor.

Your parents don't like that.

So we're gonna start off with the sole roll, sole roll the ball, dribble it up, sole roll with the opposite foot, try not to hit the can, and then back it up.

Okay?

We're gonna go the same direction for about a minute, and then we're gonna switch it up, so we can start off kind of relatively slow.

Right?

And then as you get more confident with it, you can pick it up, on that pullback out a little hot, right?

That increases our cardio.

Okay, and if you hit a can, you hit a can, put it back and keep going.

Sole roll, dribble, sole roll and back it up.

You're doing so great.

I can already see improvement.

Okay?

Keep it going.

We're gonna switch directions in a couple of seconds, once we get back here, all right.

Same thing opposite direction.

So dribbling with my outer most foot, sole roll the other side back pedal back and roll again.

Okay?

I guarantee you you're gonna be better, one way then going the other way, just depends on what foot is dominant compared to the other foot.

But keep practicing both feet will eventually get stronger.

Doing good, keep it up.

Don't forget the ball.

(laughing) Keep dribbling pull it, come on back, roll it again, little touches that aren't too heavy.

You're doing great.

Should be feeling a nice little burn in your Calf muscles at this point, from all those quick little touches and hops.

Keep it up five more seconds, four, three, two, and one.

All right, we're gonna use these soup cans one more time.

We can move two of them out of the way.

We're just gonna go back and forth laterally.

So sole roll stop, sole roll stop.

So use the bottom of your foot, rolled over gently stop with your other foot.

Okay?

Once you get used to it and you can go a little bit quicker.

Okay, Again, it's a lot of footwork.

You're probably feeling it in your lower body, that's fine in a lot of concentration, but you can do it.

If you make a little mistake, shake it off.

Keep going, you're fine.

No, one's perfect.

We just want you to progress.

Roll it, stop it, roll it Stop it.

There you go keep going.

You're almost to the finish line with this exercise.

Keep going one more and relax ,okay.

Move these soup cans out of the way, we don't want you to trip.

And the next thing we're gonna do is some fast feet behind the ball.

So while she's in front of you, just as a marker, put your feet on the side, you're gonna step in, in, out, out, in, in, out, out.

Okay?

Once you got that pattern, you're gonna start to pick it up.

Okay?

Take everybody down in, in, out, out, in, in, out out.

That's too complicated for you.

Just jump it, right?

It's like a jumping Jack without using your hands.

Its really fine, great, but if you can get the foot work, the coordination do it.

It's good for your brain, five, four, three, two, and one.

All right, next exercise, you can do it.

We're gonna do some ball taps on top of the ball.

So foot very gently on the top, it's kind of like doing a high knees with a soccer ball.

You don't have to pick up your knees as high.

So it's actually easier.

Once you feel more comfortable, pick it up yeah that jump.

Very gentle don't snap, your soccer ball (indistinct) lug.

(indistinct) when you squish it just gently tap it.

Good job, you're getting too tired?

Go back to those little March steps.

Okay?

Awesome work, Keep it up.

Sometimes they see what I exercise to keep myself motivated.

Keep going, pick it up for the last five seconds, four, three, two, and one.

All right.

Pick up your soccer ball or any other ball you're using it, you're gonna reach it up over your head, bend your knees, touch the ground, come back up.

We're doing a squat, that's a lift.

Okay, remember when you do your squats, bend your knees.

We are never leaning over and dropping the ball down.

Is that good for your back?

Is that good for your knees?

It's not good for you.

So bend down, lower that ball down.

Okay?

If you need to go slower, then you go slower, or maybe you don't touch the ground all the way.

If you can't do it before it hurts.

If you can touch the ground do it.

Nice work on this you're almost done.

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

All right, we're using this ball again, but I'm going to grab a Yoga mat.

If you want to grab a Yoga mat, you may, if you don't have one, use a towel or something else.

Okay, So you're gonna lay on your back, get the ball in your hands, you're gonna lift up your toes, you gonna try to touch your toes with the ball.

Okay?

If you can get your leg straight up, that's awesome.

I can not, no shame.

You know I have my feet go up as high as I can.

Okay, it's a little bit of the abs.

If that hurts too much, You can also just do over there sit up and touch the ball to the ground.

Keep going for three seconds, one more and nice job.

All right, the next one we're gonna do, We're gonna stay on the ground.

Feet can be on the ground or lifted, We're gonna do a Russian twist.

So ball touches the ground, turn, tap, tap, tap, twist.

Feel it in your abs right here, keep growing.

You're feel like confident lift your feet for the last five seconds four, three, two, and finished great job.

I hope you enjoy today's and blueprint break InPACT@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) (child laughing) - [Female Voice] 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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