Exercise 1. Dancing with ball
After three consecutive strokes with both feet, push ball to a higher position on fourth before clipping ball with outside of foot to complete turn.
Then return to starting point, start bouncing again and finally transfer ball to other side.
Exercise 2. Extend ball into a triangle
Practice pulling ball with sole of your right foot in a triangular circle around disc with logo in front of you.
Drag ball with triangle of left foot.
Exercise 3. The bell rubs against ball
After rolling ball back and forth twice on insides of both feet, use insides of soles of both feet to rub the outsides respectively.
Exercise 4. Step on ball quickly
Press top of ball alternately with soles of both feet as quickly as possible, trying to keep ball in place.
Exercise Five: Inside Smash|Outside Skate
Raise ball back and forth in a straight horizontal line.
When you reach one end, first hit ball with inside of your outside foot, and then flip ball over to other side with outside of your inside foot.
Exercise 6. Ball out of Little Bell's foot
After tossing ball back and forth three times with inside of both feet, use outside of foot to toss ball sideways on fourth pass.
Perform same action after reaching other end, and so on.
Exercise seven: put ball inside twice | pull ball to outside
Place two nameplates in front of you.
Using inside and outside of one foot, use inside and outside of one foot to toss ball twice in a row.
Then use that foot to move ball sideways from two discs to front of disc at other end.
Perform same action after reaching other end, and so on.
Exercise 8: Half Turn L
First, pull ball with sole of your left foot towards right back of your body, then quickly circle around your right foot and push ball away with inside of your foot.
Small jumps on supporting leg [right foot] after each touch.
In this case, when left foot is behind supporting leg, body should have a slight turn to left.
Do same movement with your right foot, repeating this cycle.
Exercise Nine: An Improved L-Ball
Place an L behind ball with your right foot.
Pull ball back sideways with your left foot and push ball back to starting point with inside of your right foot to perform a second L.
Exercise for left foot in an enhanced version of L-shaped ball pull.
Exercise 10. Kicking wall exercise|Jumping on one leg and kicking wall
Balance on pivot foot of your left foot with a series of small hops.
At same time, use inside of your right leg to kick ball continuously towards wall.
You can practice changing position of pins to suit your needs.
Practicing one foot hitting wall [left foot].
Exercise Eleven: Kicking Wall Exercise | Small bell pass
Tossing ball back and forth twice in succession with inside of both feet, push ball with inside of foot against wall.
You can practice changing position of pins to suit your needs.
Your attention is biggest motivation for Xiaobei!
May 23, 2023
