One Point Footbag Moves

One Point Moves

2.Advanced: More Difficult Moves

1. Toe Delay
The Toe Delay is one of the most useful and easy to use moves in the footbag arsenal. It can be used to set for flying moves, delays, or any other kind of move. To delay the bag on the right toe, set the bag with a left-inside kick. This will set the bag at a height low enough to delay the bag. Then with the knee bent, leg hanging, catch up to the speed of the bag with your toe, ankle locked, and slowly bring the bag lower and lower until the bag has lost all of its energy and it is resting on the toe of your foot. By slowly taking the energy of the speed of the bag away, it slows and stops and has no chance to roll off of the top of your foot. The Toe Delay is also used in the pendulum move (more later) but in a different way. To set the bag for a pendulum with a Toe Delay, you have to lock your knee so that your leg is stiff. Stick your leg straight out so you can catch the bag with your foot and slowly bring it down.Toe Delay Pictures

2.Inside Delay
The Inside Delay is one of the harder moves for a newcomer to footbag. However, once mastered, the Inside Delay is one of the most useful moves. To accomplish the Inside Delay, you have to have a lot of dexterity in your ankle. The actual delay has the same type of motion as the Toe Delay, except that you use the inside of your foot. Bring the inside of your foot up so that it is level with your hips or maybe a little lower. Then as the footbag comes towards your foot, gradually slow the bag down and eventually bring it to a stop. The difficulty comes in when you have to keep your ankle turned flat so that you can catch the bag. It takes practice and a lot of stretching. To get better at this delay, for about an hour a day, stretch your ankle standing up, with the outside of the foot on the ground. You'll have more control this way.Inside Delay Pictures

3.Outside Delay
The Outside Delay is really just a show move. It can't be used in a cross-body move or for setting the bag. It does give one add though. To execute the Outside Delay, you set the bag with the opposite foot inside kick, or inside delay. As the bag is falling towards your foot, use the delay motion (fast to slow) and bring the bag to a rest in front of your ankle, but not on your toe. This move is difficult because of the dexterity you have to have with your knee. Practice starting the catch at about your waist and slowly bring the bag down so you end with it about two inches from the ground.Outside Delay Pictures.

4. Knee Delay
The Knee Delay is a very hard move to do and it is somewhat useful. Once done, this move can be used to drop the bag into different delays. To execute the Knee Delay, first set the bag with a knee hit from either knee. Bring your knee up so it is above your waist and slowly bring the bag so that it loses speed and rests on the top of your knee. Now that you've got the bag on the top of your knee, you can drop the bag off of your knee to your toe, or you can drop the bag off of either side of your knee to an inside delay or an outside delay, or a cross-body inside delay. Cool, Eh?

5. Spin
The Spin is one of the easiest of the moves in footbag. You only need to kick the bag high enough so that you can spin around and kick the bag again. (A trick that Pat uses to get one more point is jumping in the air, because it is considered a body move.) Spin Pictures

6. Flying Outside
The Flying Outside is one of the least difficult one point moves that you can do in footbag. The only difference between the Outside Kick and the Flying Outside is that in the Flying Outside, you are off of the ground.

HINT: Any time that you are off of the ground while you are executing a move, it is plus one point because of the point for Body.

7. Flying Inside

The Flying Inside Kick is the same basic premise as the Flying Outside Kick, but it is with the inside of the foot instead of the outside of the foot. i.e., you hit the bag while your body is in the air. Flying Inside

8.Clipper Kick

The Clipper Kick is a fun and easy to learn move. It is also the basis for other moves such as a Flying Clipper, a Butterfly, or an Osis Delay. Also, the Cross Body position helps in many other moves. To execute the Clipper, bring the kicking leg (I'm using my right one) bent at the knee behind the support leg so that the inside of the foot is under and to the right of your support leg. This is the Cross-Body Position. Practice this motion until you can do it quickly and well. To finish off the Clipper, just bump the bag as you would if you were to do an inside kick, but on the other side of the support leg. This is the Clipper. Clipper Kick pictures

9. Sole Slap

The Sole Slap is a move that you can use to accompany many moves or set up for other moves. The start of the Sole Slap is the same idea as the Clipper Kick, except the position of the foot is a little different. Bring your kicking leg under the support leg as before, except this time, turn your body and ankle so that the bottom of your foot is facing up. Then to hit the bag, it is mostly ankle movement, just bring the toe up to meet the bag. You can also use this move to link into other sole slaps or to set up for flying moves. Sole Slap Pictures

10. Cloud Kick

The Cloud Kick is tricky, but relatively easy. If you've got the motion for the Outside Kick, then you can do the Cloud Kick. The only difference between the Cloud and Outside is that you hit the bag with calf on the Cloud Kick, thus getting the one add-point from the unusual surface. The Cloud Kick can be done on the inside of the leg too. Cloud Kick Pictures

11. Forehead Delay

The Forehead Delay, as you can guess, is a Delay done on the forehead. The basic trick to this delay (and all others) is to get the surface that you are delaying on directly under the center of the bag. To do the Forehead Delay, first bend your knees a bit. Second, bend your back and neck back so that if the bag was above you, you could see it. This position is sort of odd, so get used to it first. Third, standing straight, toss the bag above your head but not so high that it gets lost in the sun. Then get in the position with your head back and make sure that the center of the bag is above the center of your forehead. As menitoned in the Toe Delay, bring the bag slowly down until all of the energy has been brought out of the bag and it is resting on your head. Then figure out why everyone is staring at you. Forehead Delay Pictures

12. Neck Catch

The Neck Catch is a delay. It useful to set many other moves. Starting in a standing up straight position, bend at the waist and push your shoulders back so that you make a place for the bag to land. Get used to this position and make sure that you keep your head up. Then to catch the bag (hence the name) toss up the bag at about the same height as for the Forehead Delay. Drop into the position for the delay and catch the bag. It takes practice, so don't get discouraged. Keep trying.

13. Around the World

This is the first move that you have to use another move in. The Toe Delay is essential in this move. Around the World is actually more of an around the bag. Keeping your body over the bag (as you should always), set the bag with either a Toe Delay or an Inside Delay. Then bring the bag back into the air, but making sure that it doesn't get away from you. Then comes the tricky part. Circle the bag, in the air, with your foot, either from the inside-out or outside-in. It doesn't matter. Just do it quick enough so that you can bring your foot back under the bag and kick it back up. If you delay the bag, that is an Around the World Delay.

14. Walk Over

The Walk Over, like the Around the World, uses another move in it. The Walk Over is original in that it is different than most other kicking moves, except a Hop Over. First, catch the bag in an Inside Delay. Next, (still holding the delay) set your foot with the bag on it on the ground. Then switch the weight of your body from your original support leg to the one with the bag on it. Step over the new support leg with your old one so you end up in the Cross Body Position. This ends the move.Walk Over Pictures

Other Pages

FAQ | Equipment | New | Rules |