Concepts

• Fountain
  • When the balls thrown stay on the side and don't cross-over
• Cascade
  • When balls are thrown cross-over to the other side
• Flash
  • doing the pattern once
  • 1 round
• Run
  • continuously going through that pattern
  • 10 rounds
• No Feet
  • runing continuously without changing feets

4-5 Ball Juggling

• 4-Ball Basics
  • Start with 2 in each hand. Base Pattern - "Fountain": R thows to R, L throws to L
• 5-Ball Basics
  • Start: 3 in one hand, 2 in the other. Base Pattern - "Cascade": R throws to L, L throws to R.
• Hot to juggle 1 more
  • To add a new object, you'll need to throw hight and/or faster. If you use just height OR speed, you'll need a LOT of the other, So your best bet is probably to throw a bit higher and a bit faster when you go from 3 to 4 to 5.

Principles of Practice

• Good throws make for easy catches
• Habits over heroics: high frequency
  • frequent practice sequence don't need to be long or intense
• Spend most of your energy deliberately focused on the highest-value step of Progressions
  • the right part of the progression
• Seek to learn from practice, not perform it
  • you are not performing, you are trying to learn- Habits over heroics: high frequency
  • practice is not performing
• If you take your time, you might just get there faster

Progressions

Sustainablility

• deliberate-practice
  • outside comfort zone
  • inside comfort zone
    • maintainence work
  • play
• What have you learned about 4-5 ball juggling?
  • throwing
• What have you learned about practice
  • focused practice session makes sense
• How much delibarte practice can you sustain for weeks/months/
  • 1-2 deliberate-practice per week + some 1-2 mins in working breaks.

Nice benchmarks

• 100 throws
• 1min throw

Frameworks

• the 5-5-5 framework
  • 5 in a row
  • 5 to accumulate
  • 5 attemps for a PR
  • variation with numbers creates different incentives
• tracking your drops
• coming down the mountain
  • slowing down / coming down to solidify things
  • meaning go back to an easier progression

Practice

• create a starting with juggling video to see where you began

courses

• https://www.feinmovement.com/juggling

Balls

• http://www.sportjugglingco.com/#
• Play Juggling
  • Sil-X
• Russian juggling balls

Notes

• Noah’s Army - Juggling For Power
• By the way, THIS is what Nick was doing when he was juggling in that video I shared last week. He wasn’t consciously modifying his body, he was modifying his awareness in different ways and then his body just moved differently, more easily, more naturally.

Exercises

• 1 Ball + 3 Slaps
• 2 Balls + 2 Slaps
• 3 balls + 1 Slap
• 4 Ball Fountain

Links

• How expanding awareness changes the juggling experience
• Google Sheet Progressions
• 10 Kilometre Joggling - Indian record
• Siteswap, also called quantum juggling or the Cambridge notation, is a numeric juggling notation used to describe or represent juggling patterns.