Although I have touched on this subject before, I keep getting asked how it is possible to joggle an entire marathon without dropping by both fellow jogglers and non-jogglers alike. Although I have only completed one marathon without dropping(I dropped at the other 2 I did), these days I can often joggle for 20 miles without dropping. I hate to sound like I’m bragging; there are other jogglers who can joggle entire marathons without dropping, and I’m not a world record holder. So what is my secret? Here is how I do it:
- Get plenty of practice. I usually joggle 6 days a week, which adds up to about 40 to 50 miles of joggling per week. Even on the days I don’t joggle, I practice juggling for at least 20 minutes.
- While joggling, relax, and always maintain your posture. Take deep breaths. Approach joggling as an active meditation. Keep movements smooth, think of it as a form of dancing, or martial arts. It’s inevitable that people will try to distract you while you’re joggling, but stay focused on what you’re doing.
- Strength-train your upper body. In order to build endurance in your arms to enable you to juggle for many hours, you will have to strength-train your upper body about once or twice a week. I mean exercises like push-ups, curls, and pull-ups. Doing a little core work like bicycle crunches or planks may help too. I find that just a few minutes is sufficient for improving muscle endurance and circulation in my arms.
- Occasionally practice juggling(or joggling) with heavy balls. This is almost the same thing as #3, except it combines improving muscle memory with endurance work by targeting the muscles you use for juggling. Juggling with heavy balls for a few minutes is also a great warm up exercise before joggling, since it increases circulation to your arms.
- When practicing juggling, work your way up to juggling 4, 5 or more balls. Just about all jogglers are 3 ball jogglers, but if you can juggle 4 or more that will help improve your arm speed and hand eye coordination. Once you can go a few minutes without dropping, try occasionally joggling with 4, 5 or more balls. I often practice with 4 balls as part of a routine I like to call “juggle chi”. It’s basically combining juggling with T’ai Chi movements.
- While training, learn to do lots of tricks while joggling. This will improve your hand-eye coordination and balance. At races, keep tricks to a minimum, if you’re doing them at all, unless you’re really good at them.
- Joggle with fruit occasionally. This can really challenge and improve your hand-eye coordination to the point that you won’t even feel like you’re joggling when you go back to joggling with regular balls. To take it to the next level, joggle with different types of fruit or fruit of different weight and do tricks with them.
- Do balance work. When juggling at home, stand on one leg. Better yet, juggle with heavy balls or do lots of tricks while standing on one leg while spinning around. Or combine balance work with strength training by doing planks or other exercises on an exercise(stability) ball. Balance and coordination go hand in hand, since you are more likely to drop if you are off-balance.
- Hit the trails, especially hilly ones. This is the ultimate joggling challenge since hilly trails can challenge everything all at once. If you can master this, joggling on flat surfaces becomes a piece of cake. Once you become proficient at this, take it to the next level by joggling trails with fruit or heavy balls.