Here's a practice routine based on Goals in your Juggling Edge Profile:
Warmup - Jumprope for at least 3 minutes. Learn side swings, crisscross, and double-unders.
Day A (spend more time on fountain throws):
5b - cascade, high throws, chases, 645, 744, (6x,4)*, 66661, 6662
6b - async fountain pyramid, sync fountain pyramid, 77774
7b - flashes and short runs with feet isolated
Day B (spend more time on cascade throws):
5b - cascade, high throws, chases, 744, (6x,4)*
6b - 77774, 7777770, 777771, 7777716, 75
7b - pyramid, up to 10 minutes of trying to get 225 catches.
To get the most out of training eat and sleep well. I'd do some weights too, is there a squat rack at that gym?
by Stephen Meschke, in response to this post 2015-12-14 04:45:42