Six moves, easiest first. Learn each one on its own before you string them together.
1. Inside kick
The classic. Turn your knee out, flex your ankle, and pop the bag up with the inside of your foot to about waist height. Catch it and repeat until it goes straight up every time.
2. Outside kick
Swing your foot out to the side and hit the bag with the outer edge of your shoe. It feels awkward at first. That’s normal.
3. Toe kick
Flick the bag up off your laces with your toes pointed. Keep it soft; a big kick sends it across the room.
4. Knee
Lift your thigh and let the bag bounce off the top of it. Great for saving a bad kick.
5. Toe stall
Catch the bag on top of your foot and hold it there. Drop your foot slightly as it lands so it doesn’t bounce off.
6. Around the world
From a toe kick, circle your foot around the bag while it’s in the air, then catch it or kick it again. This one takes a while.
Circle rules
- Start with a gentle toss to someone’s feet. No hands after that.
- Take a few touches, then pass it on.
- If everyone in the circle touches it before it drops, that’s a hack.
- Dropped it? Whoever’s closest picks it up and serves.