Ball Around the Body Mobility
Each student moves a ball around different body parts (head, waist, knees, ankles) and between the legs in a figure eight. It is a joint mobility warm-up that also improves ball handling and two-hand coordination.
How to play
- Each student takes a ball and stands in a spread-out spot with room to swing their arms (30 s).
- Head circles: 5 laps each way, passing the ball hand to hand around the head (1 min).
- Waist circles, then knee circles with knees slightly bent: 5 laps each way (90 s).
- Figure eight: feet wide apart, the ball goes in front of one leg and behind the other (90 s).
- Ankle to head: spiral the ball up and down around the body without dropping it (1 min).
- Final challenge: link the whole sequence as smoothly as possible, first slowly and then faster (90 s).
Rules
- Keep your back straight and bend your knees to go low.
- If the ball drops, pick it up and continue where you left off.
- Stay in your own spot, away from others.
- Switch directions on each exercise to work both sides.
Variations
Easier
Do only waist and knee circles, slowly.
Standard
Full sequence from head to ankles plus the figure eight.
Harder
Do it with eyes closed or while walking slowly.
Adaptations
- Limited mobility: do it seated, with circles around the head, trunk and chair.
- Visual impairment: use a ball with bells or a textured ball that is easier to feel.
- Skill level: students who struggle use a larger, softer ball.
Learning goals
- Warm up the shoulders, spine, hips and knees.
- Improve ball handling with both hands.
- Link movements together smoothly.
Equipment for a class of 25
- ball: 25
Teacher tip
This is perfect before a basketball or team handball lesson because it gets the hands and joints ready at the same time. Demonstrate each exercise side-on so students can see your back posture.
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