How to Juggle 3 Balls

Juggling is a great tool for goalies because it helps improve your hand-eye coordination. It is also a great addition to warmups because it gets your hands and eyes ready, and helps you focus.

Three balls (all the same size or as close in size as possible)

1. Put your arms at your sides
2. Bring your elbows up to 90 degrees
3. Imagine your hands are two corners of a box, and the other two corners are about eye level directly above each hand
4. These corners are going to be where you aim when tossing each ball

1. Start with one ball in your dominant hand
2. Toss it up to the opposite corner above your other hand
3. Catch the ball once it comes down in your non-dominant hand
4. Toss it back to your dominant hand, aiming for the corner of the box
5. Keep tossing the ball back and forth until you feel comfortable with the motion
6. In the example photo, the red line shows where I aimed the ball when I threw it and the blue arc is the balls actual path

1. Now you will be tossing two balls
2. Put one ball in each hand
3. Toss the first ball the same way you did in Step 2
4. When ball 1 reaches the corner of the box, toss the second ball to the opposite corner
5. You should catch ball 1 and then ball 2
6. If you don't catch both balls at first that is ok!
7. Work on getting the timing of the toss right, then focus on the catch
8. Practice tossing both balls until you can consistently toss both up and catch both

1. Now it's time to add the third ball
2. One hand is going to start with two balls, and the other will have one
3. It might be easier to start with two balls in your dominant hand and only one in your non-dominant hand
4. Toss the first ball from whichever hand has two, making sure to aim for the opposite corner
5. When ball 1 reaches the corner, toss ball 2 from your other hand to the opposite corner
6. This should feel exactly the same as when you were only throwing two balls
7. Catch ball 1 before ball 2 reaches the corner
8. When ball 2 reaches the corner, toss ball 3 the same way you tossed ball 1
9. Catch ball 2 before ball 3 reaches the corner
10. When ball 3 reaches the corner, toss ball 1 again
11. Keep repeating the pattern of throwing ball 1, then ball 2, then ball 3

1. If you are having trouble with the catch part of step 4, try just working on the tosses and understanding the order and then work on catching after
2. You can also try just only tossing each ball once then resetting and starting over, and once those motions feel comfortable start trying to repeat the pattern
3. Juggling is a frustrating skill at first, so it is ok if you need to take a break and come back to it later!