(pencil scratching) (birds singing) (child laughing) - Welcome to Impact at 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 the family, so you can stay active and healthy at home.

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

All right, we're gonna bring you some hand-striking skills that lead up to two volleyball skills.

In the game of volleyball, there's no throwing, there's no catching, it's all hand-striking skills, and I'm gonna take you through the major skills using volleyball, and how to practice them at home.

So let's first start off with a bump or a dig.

Now, when you got the bump or dig going, you want your feet, shoulder-width apart.

You want to, A, go with me, have a flat palm and then cross your fingers across each other like that, without interlocking 'em, we won't interlock 'em.

And then you can bring your thumbs together.

Or what I like to do, personally, is make a fist, take my other hand, put it around the fist, thumbs together.

And now, I have a nice, flat surface area to bump the ball.

And we're gonna make contact between our wrist and our elbow, between our wrist and our elbow.

Every time we do the bump or dig, we're hittin' right between that area, okay?

So when we practice the bump or dig, that's where we're making contact.

If we're doing the overhead set, that's where our feet are shoulder-width apart, and again, this is usually used as a pass in volleyball, we're gonna make a diamond with our hands like this, thumb to thumb, index to index.

I tend to rotate my fingers in a little bit when I'm doing the set, just like this.

And remember when we do the set, it's a high pass.

It's a high pass, like in the game of volleyball.

We're gonna set it high into the air, like that.

And it's like you're swimming through the water.

So let's just practice a couple times without the ball.

Feet shoulder-width apart, hands above our head, you can rotate 'em and just swim.

(exhales) And we're trying to set that ball straight up in the air, so then, next person come and spike it.

That's where you try to use, like, the overhand throw and hit it down.

Now, the game of volleyball is started with a serve.

And there's three different ways you can serve.

We'll start with the underhand serve.

The underhand serve is like the underhand throw.

I'm gonna step with my opposite foot, bring my arm back straight, and then follow through straight.

But what I gotta do is tee it up.

So I take my non-contact hand, and I gotta hold this steady.

The most common mistake that I see in the underhand serve is, students or players, they like to move this hand.

So now they have this hard moving target to hit, and they go to hit it, and it goes up in the air, or they miss it.

Or they like to try to toss it and try to hit it.

What we wanna do is tee it up, like in T-ball.

Hold it steady, step straight, bring it back straight, follow through straight.

Contact points, bottom half of my hand.

And I just serve it up, just like that.

And here's the underhand serve.

If we're doing the overhand serve, which is usually used in more competitive volleyball, or the jump serve, for really high levels, what we wanna do for that, is get set up for, is by drawing the bow back, like in archery, like you got a bow, bow and arrow.

And now that you're set up, you're gonna toss the ball straight up, and you have to hit a moving target on this one.

This one's tough.

So you're gonna step with your opposite foot, it's like the TL rotate and throw, and follow through.

But now you're hitting a moving target as you're trying to do the overhand serve, all right?

So, we have the bump, the overhead set, we have the underhand serve, and we have the overhand serve.

How do we practice those at home, especially if we have beginner learners, like William and Mattie?

Well, we can get out a beach ball.

If you don't have a beach ball, maybe a balloon.

And right now, we're just gonna work on how many times we can strike the ball in a row without it hitting the floor, okay?

You can use the bump, use the set, if you have to just stretch with your right hand or your left hand, that's okay.

Here's the rule to the game though.

It's called the pepper.

We're gonna see how many times we can hit it before it touches the floor.

But here's the rule, I can't hit it more than one time in a row.

You can't hit it more than one time in a row.

So if I hit it, Mattie can hit it.

I can hit it again, William can hit it.

But I can't just sit here and go, hey, we're doing great guys.

That's, like, four in a row already, and you aren't participating at all.

So you can only hit it one time in a row.

Does it makes sense, William?

- Yeah.

- Makes sense, Mattie?

- Yeah!

- All right, let's get in a little circle here.

Scooch just a little bit that way.

And Mattie, you can either pass it to me or pass it to William, but I'm gonna come to you first, okay?

- Mm-hm.

- How many do you think we can get?

- At least ten.

- Ooh, well, let's start with three, and if we don't get it, is it a failure?

- [All Together] No.

- We just gotta learn how to work together and keep gettin' better at it.

So Mattie, I'm gonna start with the underhand serve, nice and easy to ya, and see if you can hit it to either me or William, okay, ready?

(ball slapping) But hit it!

Good, Mattie, grab it, bring it on back.

So we got one in a row.

Can you hit me a nice gentle hit like that?

Okay, William, why don't you start it?

Nice, gentle hit like this.

Or how 'bout you hit it back to me?

There's one, two, three, four, five, six.

All right, we got six.

So what did you learn, William, when you hit it really hard?

It went woo!

(William mumbling) Yeah, (laughs) I know.

So you gotta think, well, I gotta do a little bit softer next time, right?

See how many we can get in a row this time.

One, two, aw, it went kinda far but that's okay.

(child giggling) So we keep on workin' on it, and the only way to get better at something is to keep practicing it.

So we don't get discouraged, we stay positive, we bring our BOOM, our brilliant, original, optimistic me, and try our best.

Good, there's two.

And we're up and over.

Good, now there's even games you can play at home, like spike ball, that uses a little mini net, okay.

We put this right in the middle.

And this is a kind of a really hard competitive game, but what you do, - I can play by myself.

you try to spike it down and strike it, like that.

And then, your opponent, so if I was playing against William, he'd have to hit it down onto the net just like I did.

You ready, William?

- Yep.

So I hit it there, you'd have to, no, don't catch it.

Okay, remember, you gotta hit it.

So he'd hit it.

Yes, just like that.

And that game gets really difficult, but it's a lot of fun.

So to review, we have the bump.

We wanna make sure we're havin' a flat surface, our contact points between our wrist and our elbow.

We have the overhead set, the diamond above us, trying to set it high in the air.

We have the underhand serve.

Step straight, bring it back straight, follow through straight, and tee it up, and follow through where you want it to go.

We have the overhand serve, it's like the overhand throw.

Draw the bow back, toss it up straight, step, rotate, follow through.

And we have some great activities we can do indoors with a modified ball or some just, some things to build our hand-striking skills.

And if you're not into volleyball, this is just great exercise and it builds good hand-eye coordination for you at home.

I hope you enjoyed today's movement break.

Impact at 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 impactathome.umich.edu.

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

We will see you again during our next workout.

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

(soft piano music)