To practice hip dribbling, you must first do a good dribbling exercise.
1. Holding the ball: Use five fingers to hold the ball and tighten your fingers inward to catch the ball in the palm of your hand the moment it hits the ground.
2. Torso Coil: Place the ball at your waistline and coil it, the key to this movement is to face forward without looking at the ball, then do the coil clockwise and counterclockwise.
3. Neck Coil: Place the ball around your neck, again face forward, do not move your neck, and alternate between forward and counterclockwise.
4. Single-footed Discus :With your feet apart and your center of gravity lowered, hold the ball on one side of your foot and do discus exercises. Don't look at the ball, and use the left and right foot to do alternating forward and counterclockwise exercises.
5. Back-and-Forth Throw: Keep your feet apart and your center of gravity low. Throw the ball from the front to the back, catch the ball from the back with both hands, and throw the ball back to the front. Repeat the exercise and try to see how many times you can complete the exercise in 30 seconds.
6. Knee Disking: Keep your feet slightly closer together and lower your center of gravity, and drive the ball along your knees to practice disking. Don't look at the ball, and practice alternately in the forward and counterclockwise directions.
7. Crossing the eight ball: this is the application of single-footed disc, the ball along the feet in the cross under the "8" shape of the disc, while the eyes do not look at the ball, and according to the positive, counterclockwise direction alternating exercises