Footbag Kicking - Hacky Sack ^®
Is on the Rise Around the World!

In the learning of any sport, a main ingredient is that you be physically capable. This study can be intense, and its requirements must be respected. A physical examination is a good start before moving into this or any other strenuous activity. One's body, even if basically healthy, cannot be expected to perform new physical endeavors without these three key factors: 1) proper conditioning, 2) proper equipment and suitable clothing, and 3) knowledge of the particular sport being studied.

Proper conditioning starts with good exercise. Footbag Dance is very demanding on one's knees and ankles. I have found that a little rope jumping is an excellent exercise in this area. Try to get into a routine that is comfortable for you, then work it into a ten to fifteen minute exercise. This will be quite rewarding over time. Jump ropes can be purchased at most sporting stores inexpensively.

Riding a bicycle is an excellent exercise for your knees, (this can be either a street type or an exercise bicycle.) Ride enough to get the blood flowing. Follow the rules of bicycle riding and be fitted to the bicycle you purchase.

The only equipment needed for Footbag Dance is the footbag itself. Your attire, however, is very important, especially in the way of shoes. There's an old saying "Don't play tennis in jogging shoes and don't jog in tennis shoes."

When I started this study I seemed to be plagued with little nit-picking injuries. Jogging shoes were the problem. When I moved laterally, they would break down and I would strain a knee or injure an ankle. I had to find out the hard way...I'm hoping you don't have the same experience.

I have worn several different brands of tennis shoes and, through experience, have concluded that Adidas makes the best shoe for the dance. Their Rod Laver shoe is an excellent model. Although a little heavier than most, its lateral support is superior. It has a high arch, giving the ankle and foot strong support. It is an expensive shoe, but well worth the cost.

Playing in shorts is recommended, as they give freedom of movement that long pants do not. Sweat pants with leg warmers are also appropriate. The leg warmers keep the calf and ankles warm and also keep the baggy bottoms of the sweat pants out of the way as good vision of one's foot is important.

One of the fine aspects of Footbag Dance is that it can be played in very small places. Most of my training is outside in the summer months, but when the winter weather sets in, that little family room or even an hour and half at the laundromat will provide you with an excellent workout. Kick wherever and whenever you can: the more the better. Just be sure where you kick is safe, permitted, level and even, and not crowded.

Stretching is an important part of one's climb to physical fitness and should be inserted into your routine. I have collected a series of stretches that I would strongly recommend before play. These stretches are important to maintain a balanced fitness program.