Exercises done in place

A) Free exercise basic form ball exercises:

• Stand in left aslant straddle, right arm circles forward with the ball in the hand, also in the opposite direction.
• Stand in straddle, hold ball high up, arm circles forward and in the form of eight in both directions.  
• Stand in straddle, hold ball high up, trunk-bending forward and backward, to the right and to the left.
• Stand in straddle, hold ball high up, trunk circles to the right and left.
• Stand in straddle, hold ball in lateral, central position, trunk turning.
• Sit in straddle, hold ball in lateral, central position in right hand, trunk bending, and trunk turning to the left.
• Long seat, ball between the ankles 10 cm above ground, ball circles to the right and to the left.
• Long seat, ball between the ankles, leg lifting then knee bending and stretching.
• Lie in prone position (facing the ground), hold ball high up, and arch (trunk-bending backward).
• Stand in angular position, hold ball in low position, and hop with ball flinging into frontal central position and into high position.

B) Skill-developing ball exercises (throwing up and catching the ball)

• Throw up and catch the ball in various starting positions (tailor seat, bent seat, squatter stand). 
• Throw up and catch the ball in goose-step (walking in place).
• Throw up and catch the ball after clapping in goose-step.
• Throw up and catch the ball after as many clapping as possible in goose-step.
• Throw up and catch the ball after turning 180 degrees in goose-step.
• Throw up and catch the ball after turning 360 degrees in goose-step.
• Throw up the ball with both hands, with a low throw, and catch the ball behind the body with both hands in goose-step.
• Throw up the ball from a back slant low position, with both hands, and catch the ball in front of the body in goose-step.
• The above two exercises combined.
• Throw up the ball and fling left leg forward, clap under the leg, and then catch the ball.