Juggling Challenge – Heights

This challenge includes juggling a ball to various heights using each foot and each thigh. Players can work to a certain level during one practice session, and resume at that same level the next practice without having to start over with level 1.

Individual levels

Each level starts with the player holding the ball, and finishes with the player catching the ball, with no bounces.

Some levels require foot touches, some require thigh touches. For foot touches, you can use any foot surface (inside, laces or outside).

  • Level 1:  Drop from hands / right foot touch above head / catch / repeat 3 times.
  • Level 2:  Drop from hands / left foot touch above head / catch / repeat 3 times.
  • Level 3:  Drop from hands / right foot touch below head / catch / repeat 3 times.
  • Level 4:  Drop from hands / left foot touch below head / catch / repeat 3 times.
  • Level 5:  High toss / right foot touch above head / catch / repeat 3 times.
  • Level 6:  High toss / left foot touch above head / catch / repeat 3 times.
  • Level 7:  High toss / right foot touch below head / catch / repeat 3 times.
  • Level 8:  High toss / left foot touch below head / catch / repeat 3 times.
  • Level 9:  Drop from hands / right foot touch above head / right thigh touch below head / catch / repeat 3 times.
  • Level 10:  Drop from hands / left foot touch above head / left thigh touch below head / catch / repeat 3 times.
  • Level 11: Drop from hands / right foot touch below head / right thigh touch below head / catch / repeat 3 times.
  • Level 12:  Drop from hands / left foot touch below head / left thigh touch below head / catch / repeat 3 times.
  • Level 13:  High toss / right foot touch above head / right thigh touch below head / catch / repeat 3 times.
  • Level 14:  High toss / left foot touch above head / left thigh touch below head / catch / repeat 3 times.
  • Level 15:  High toss / right foot touch below head / right thigh touch below head / catch / repeat 3 times.
  • Level 16:  High toss / left foot touch below head / left thigh touch below head / catch / repeat 3 times.
  • Level 17:  Drop from hands / right foot touch above head / two right foot touches below head / catch / repeat 3 times (high / low / low).
  • Level 18:  Drop from hands / left foot touch above head / two left foot touches below head / catch / repeat 3 times (high / low / low).
  • Level 19:  High toss / right foot touch above head / two right foot touches below head / catch / repeat 3 times (high / low / low).
  • Level 20:  High toss / left foot touch above head / two left foot touches below head / catch / repeat 3 times (high / low / low).
  • Level 21:  Drop from hands / right foot touch above head / right foot touch below head / right foot touch above head / two right foot touches below head / catch / repeat 3 times (high / low / high / low / low).
  • Level 22:  Drop from hands / left foot touch above head / left foot touch below head / left foot touch above head / two left foot touches below head / catch / repeat 3 times (high / low / high / low / low).
  • Level 23:  High toss / right foot touch above head / right foot touch below head / right foot touch above head / two right foot touches below head / catch / repeat 3 times (high / low / high / low / low).
  • Level 24:  High toss / left foot touch above head / left foot touch below head / left foot touch above head / two left foot touches below head / catch / repeat 3 times (high / low / high / low / low).

Keys to success:

  • Stay balanced. Put your foot back on the ground after each touch.
  • Each touch needs to setup either a catch or another touch. Play the ball in a specific direction and height to make the catch or next touch easier.

Want a bigger challenge?

  • Start with the ball on the ground, and do a ball pickup with your feet before starting each level.
  • Try doubles (or triples). For example, instead of the basic level 5 (high toss / foot touch above the head / catch), do two (or three) foot touches above the head (with no bounces) before catching the ball.

Partner levels

When you complete the individual levels, start with partner juggling. Partners need to get 6 points at each level to move on (doesn’t have to be in a row), three points starting with each partner. The server needs at least one point using each foot. The receiver can use any foot / thigh.

  • Partner level 1:  Server:  Drop from hands / foot touch to partner. Receiver:  Chest, thigh or foot touch / catch.
  • Partner level 2:  Server:  Drop from hands / foot touch to partner. Receiver:  Chest, thigh or foot touch / low foot touch / catch.
  • Partner level 3:  Server:  High toss / foot touch to partner. Receiver:  Chest, thigh or foot touch / catch.
  • Partner level 4:  Server:  High toss / foot touch to partner. Receiver: Chest, thigh or foot touch / low foot touch / catch.
  • Partner level 5:  Server: Drop from hands / low thigh touch / foot touch to partner. Receiver:  Chest, thigh or foot touch / catch.
  • Partner level 6:  Server:  Drop from hands / low thigh touch / foot touch to partner. Receiver:  Chest, thigh or foot touch / low foot touch / catch.
  • Partner level 7:  Server:  High toss / low thigh touch / foot touch to partner. Receiver: Chest, thigh or foot touch / catch.
  • Partner level 8:  Server:  High toss / low thigh touch / foot touch to partner. Receiver:  Chest, thigh or foot touch / low foot touch / catch.
  • Partner level 9:  Similar to levels 7 & 8, but partners play back and forth without catching the ball. Player 1 does high toss / thigh / volley. Player 2 receives with chest, thigh or foot, and then volleys the ball back to player 1. “Place holder” touches are allowed.

Why juggle?

  1. It helps with ball feeling (also called “touch”).
  2. It helps with coordination and balance.
  3. It’s a fun challenge that doesn’t require teammates (for the individual levels) or a lot of space.

Good luck!

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