(scribbling sound) (children giggling) - Welcome to InPACT@Home, where we practice interrupting prolonged sitting with activity.

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

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.

Today we're going to break down the underhand roll or underhand throw.

It's used in a variety of different sports.

It's used in softball, if you're throwing it.

It's used in basketball too, if you need to make a quick pass like that or a shovel pass in football.

But it's also used in rolling sports like bowling, right?

And we also have some backyard games like some beanbag games and horse shoes use the underhand throw.

So there's a lot of sports that involve the underhand roll or underhand throw and there's a certain technique to it.

All right?

So just like the overhand throw, we're going to step with our opposite foot, but what we do with this one is we're going to step opposite, we bring it back straight, step straight and follow through straight.

And what we really got to focus on then is our release point.

Because if I hang onto it too long it's going towards the ceiling.

If I let go of it too soon, it's going right into the ground.

So we don't want that to happen, right?

So what we focus on as we bring our boom.

Remember there's no points where we're failing we're learning from our experiences.

So if you release too high and it goes over someone's head or doesn't, it goes flies way over your target, you got to realize, Oh, I got to take something a little bit off it.

I got maybe find the better release point or throw a little bit harder or softer.

Right?

So we make adjustments.

So if we don't have access to play all those games we mentioned, all right, you can't get to a bowling alley you don't have horse shoes, you don't have beanbags in the backyard, and you're looking to get better at this type of stuff, we can make up some living room games to play.

All right.

So I'm going to give you two the red beanbags and I'm going to take the two blue ones.

Hold those for a minute for me.

You take those and you take those two.

Now I'm going to get out this pillow right here.

We'll set it right there and that's our target.

All right.

So Mattie, why don't you come on over here?

Hold on.

Go grab your beanbag let's start together.

We're going to see who can land all their beanbags on the pillow first.

You guys ready?

- Yes - So when you go, you're going to use your right hand.

Means you step with this foot Mattie and William you're right-handed too.

So not overhand, but we're doing underhand.

So watch how I do it.

Watch mine first.

I'm going to step straight, bring it back straight, follow through straight and land it on the pillow.

Okay.

And I'm going to throw both of my beanbags before I go to pick them up.

All right.

So I would've got one out of two and then Mattie, you want to go?

- Yes.

- So you can go.

Good.

Step straight, bring back straight, follow through straight.

So what did you learn?

You learned that you'd have to do a little bit softer, right?

Let see.Not bad.

And then next time you go a little bit a little bit further with it.

Go ahead, William.

Step straight, bring back straight.

Good.

And you learned, you got to go a little bit harder.

All right.

Not bad.

So let's go retrieve our beanbags.

Grab those William.

I got one more.

Okay Mattie come back and let's try another round, and let's see if we improved.

Let's see what we can learn.

So you want me to go first again?

- Yes.I want.

- You want to go first?

Go ahead, William.

You got the honors.

Step straight, bring it back straight, follow through straight.

Nice.

Good.

And remember to step with that opposite foot as you do it.

All right?

Step to the side.

Go ahead, Mattie.

Nice one.

Take a little bit off it.

Good try.

Now.

Let's see if I can get a couple on the pillow here.

Step straight, bring it back straight, follow through straight.

Not bad.

And see if I can get this one.

I'm going to try to do the same thing because I got it right.

All right.

So step straight, bring back straight, follow through straight.

So I already got two that time.

Let's go another round.

What do you think?

- Yes.

- All right.

So Mattie, do you want to go first this time?

- Yes.

- Go ahead.

Step straight, bring it back straight, follow through straight.

There it is.

Oh, so you know, just a little bit more next time.

Good.

William's turns.

And I'll go last.

There's a good one.

Nice.

Way to land it.

Woo.

Step straight, bring it back straight, follow through straight.

And here's another one.

Oh.

So I'd have to take a little bit off it next time.

If you'd like to get a little bit more physical fitness involved...

Here you go, William.

Okay.

We can start in close, and every time we get it, move it back up a pillow length.

So, if I go in first this time here, just let me go.

If I got it, I landed on there, I'd go get it, and I flip it once so it gets a little bit further and I jog back.

And I can step straight, bring it back straight, follow through straight.

If I get it, I jog out, flip it and bring it back.

And step straight, bring it back straight, follow through straight.

If I got it, I run out, flip it and bring it back.

Now it's far.

So if I miss it, step straight, bring back straight, follow through straight, and I miss, what I do is I run out, I flip it back the other way to make it closer again.

All right?

And then you can have little races at home to see, how far you can get the pillow back and forth.

Cool.

So do we want to try a game like that?

- Yes.

- All right.

So let's start with this.

Mattie you use that pillow right there.

Be nice and close.

William you get this one.

We'll line them all up.

You get two throws or let's just use one beanbag.

Put this one away.

Give me one of these, and let's see if we can race till the end.

Okay.

It's right next to that chair.

Go ahead, Mattie.

Good.

Now you flipped it if you got it.

Oh, I have to move my back because I missed it.

So Mattie, you move yours back.

Good.

Now I flip it if I got it and I step straight, bring it back straight, follow through straight.

Good.

Good.

Flip it.

Step straight, bring it back straight, follow through straight.

All right.

Ooh, mine's bouncing right off of that pillow.

- Me too.

Pretty good.

All right.

Let's see a couple more throws.

Let's see what you got.

Pretty good.

Not bad.

Mattie let's wrap this up.

That's pretty good.

Let's return the pillows.

Make sure they're nice.

All right.

So with that, the underhand roll we want to make sure we're getting our form and technique straight.

We're going to step with her opposite foot.

If you're right handed you step with your left.

If you're left-handed, you're going to step with your right.

And remember, we step straight, bring it back straight, follow through straight.

And try to come up with some creative ideas at home in your living room to use the underhand roll.

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.

(scribbling sound) (children giggling) 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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