Ball in Orbit: The Juggler's Mobility Warm-Up

A joint warm-up for wrists, shoulders and trunk, moving a juggling ball around the body. It ends with the arc toss, the foundation of the three-ball cascade.

How to play

1. In a circle, roll fingers, wrists, elbows and shoulders while holding the ball (2 min).
2. Pass the ball around your waist, around your knees, and in a figure eight through your legs, both directions (2 min).
3. Arc toss from hand to hand, peaking at eye level (2 min).
4. Toss and catch palm down in a "claw", switching hands (2 min).
5. Walk around tossing arcs and wave with your free hand at anyone you pass (2 min).

Rules

• Wrist and shoulder circles are slow, with no bouncing.
• Bend your knees to pick up a dropped ball.
• While walking, toss only to eye level so you can still see others.
• Nobody throws balls at anyone during this warm-up.

Variations

Adaptations

• Wrist injury: do the mobility without weight on the healthy side and toss with that hand only.
• Limited mobility: the whole warm-up can be done seated; swap the figure eight for passing the ball around the trunk.
• Students with low vision: use a ball with a bell or a bright ball against a plain background.

Learning goals

• Mobilize the joints that juggling works hardest.
• Learn the eye-level arc toss.
• Prevent wrist and shoulder strain.

Equipment for a class of 25

• juggling balls: 30

Teacher tip

Insist that the arc never goes above eye level: it is the mistake that ruins the cascade later on. If you have no juggling balls, use rolled-up socks filled with rice or tennis balls.

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