What is a footbag and why would you want one?

It’s a type of exercise that is social and improves balance and coordination. If you want your limbs to move better, you might consider this very affordable little sport!

I bought one at the local bookstore a few weeks ago. I love it. It’s a knitted type which I recommend over anything that looks like a tiny hard soccer ball. I shall explain, with tips for getting started after that. 

Holding a small round knitted footbag that fits in your hand.
Small footbag fits in your hand or backpack

The original name was Hacky Sack 

Back in my childhood, the little bag you kick up with your feet was called a Hacky Sack, which apparently was the first footbag brand. (Here’s an entertaining look at footbag history).

I remember being in university and watching groups playing Hacky Sack all over campus. They made it look so easy so I tried it out at home. It didn’t go so well – I’ll explain briefly the old experience then compare to very recent experience which will help you try a footbag with much better outcomes.

My first footbag tryout 

My family was on vacation in Washington State sometime in the mid-1980s, and I saw one for sale at the campsite shop. I used all my allowance to pay $5 US for a little leather ball. 

It had multiple panels like a soccer ball, and it was (and still is) hard, like an over-stuffed bean bag chair that you wouldn’t want to sit on.  

I struggled to learn. If you didn’t hit it correctly, it went out of reach every time. It was very round, without much contact with my foot. It seemed odd that I couldn’t loft it into the air in a controlled way. I believe that style must have been intended for more experienced players, or for distance rather than goofing around. I’ve never seen anyone else today with a footbag like that one. 

I was disappointed at my lack of teen research. I should’ve gotten one that’s much softer. Today I looked for Google results on Hacky Sack and it turns out there were other shapes and plushiness. My hard soccer ball one doesn’t even show up in the first bunch of images. 

Footbag exercise finally got easier 

I finally learned much later (in my 40s) about softer Hacky Sacks. And now they are called footbags. Good choice. Sellers don’t know what I mean these days when shopping for a “Hacky Sack”! 

I’ve accumulated a few knitted, soft footbags over the past few years. I still found the activity too difficult, and too soon after car accident surgery. I put them away with my original childhood Hacky Sack.  

Fast forward to 2024. While visiting my dad several times this year, I played with a soccer ball in the front yard. Every sport field or basketball court was too far away. There wasn’t much room to play, and a steep driveway was nearby heading down into the street. So playing with a soccer ball was a bit stressful. 

So when I saw a pile of knitted, soft footbags at the bookstore a few weeks ago, for only $5 CAD, it felt like the right time. I got one and tried it out that day, and it was amazing. I was able to get a few hits at a time, without irritating my old surgery! After a little practice and warmup, I get 3 to 4 kicks in a row now, by myself.

And my family got interested too, so I have a group to play with already. Fantastic! 

I play regularly now 

I keep it my backpack (or purse) at all times LOL. It’s perfect. My heart rate goes up, I don’t fatigue too quickly, and there’s very little chance of injury – unlike many sports I’ve tinkered with. 

You see, I work at a desk all day and a footbag fits my coffee breaks perfectly. I can play after work in the winter too, as long as I warm up indoors first.  

It’s exactly what I want – a little exercise! 

How to get your own little bouts of exercise 

Start here to explore footbag exercise.

Purchase a footbag and find a suitable space: 

  • Get a footbag that’s soft, pliable, knitted, and is able to lay on the toe of your shoe (it doesn’t roll off too easily) 
  • Pick a space that’s about 10′ x 10′ minimum because you’ll start to veer off in different directions 
  • Stay away from spots near roofs, trees, and other places you don’t want your footbag to get stranded 
  • I find grass is most enjoyable 

Prepare yourself:

  • Warm up a bit first – especially if your shoulders, hips, knees, and ankles easily ache 
  • Dress in layers because you might warm up quickly 
  • Be prepared to bend over and pick up the ball a lot 
  • If your balance is bad, you will probably enjoy hard-packed dirt or a paved area more than grass 
  • If you’re likely to need frequent breaks, bring a camp stool or something to sit on! 
  • Bring your camera and a friend or two, to capture and share the memories 
  • Bring water and a snack, just like you would for any exercise 

Learn the techniques: 

  • Start with repetitive moves – throw the ball up so that your limb can return it back up 
  • Try just one knee – get one or more contacts in a row with that same knee 
  • If the footbag is going off-course, catch it with your hand instead to practice nothing but contact
  • Then try the other knee for a while 
  • Move on to some time kicking with the top of your foot, one foot for a while, then the other 
  • You’ll naturally flex your ankle up to the side, inside or outside, if the ball heads there, so go with it or just catch the ball so you can do the basic drills for a while first 
  • When you’re warmed up, try passing the ball from one knee to the other 
  • And one foot to the other 
  • Come up with your own combinations 

Be patient while learning footbag

  • The ball will likely get out of reach after a few passes, and this is normal 
  • Just pick it up and start over 
  • If you get frustrated, just practice those repetitive moves anyways 
  • Aim for up – toss the ball up with your hand, let it fall right back down, and strike it with foot/knee heading straight back up again 
  • Do drills where you toss up, hit, and catch with your hand, and repeat 
  • You’ll eventually know where your knees, feet, and ankles need to strike the ball and how much force is best 
  • Try to strike the ball when your limb is reaching horizontal, not before or after 
  • Foot strikes are best when top of shoe is horizontal and flattened (no curled toes) 
  • Let the ball rise and start falling so you can really apply force during your upward kick 
  • Don’t scoop the ball during a hit – rather smack it quickly to return it upward
  • While the ball is rising, prepare your limb for the next kick but don’t raise your leg too soon 
  • Note that arms and hands aren’t used in footbag generally – although some people include their head and shoulders, along the lines of what you see in soccer 

Keep learning footbag as exercise 

You’ll find lots of tips and techniques online in a Google or Youtube search. I’m just a joyful hobbyist gaining fitness with my footbag. I hope you’ll also enjoy trying this sport, if you aren’t already hooked.

If and when you try this out, post your antics on Instagram or Youtube, and say hi to me @adventureswithheidi! I’d love to leave a comment on your post. 

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