THE WHAT:
Awareness, patience, and truth; these are the three main qualities which you must exercise in this simple context. There is no 'movement hierarchy' & no movement is better than another, until a specific objective is defined. So here we bring attention to the small-frame, putting something as seemingly "simple", everyday, and unimpressive as the extension of an arm under the microscope.

In the same breath, consider that, when expressed in a soci-cultural setting, the extension of an arm can signify many things from a generous offering to an aggressive attack, from a show of solidarity and resistance to one of political oppression. 'Movement', the constant phenomenon which underlies and directs all our experience, extends far beyond physical practice.

THE HOW:
The the tennis ball is balanced resting on the TIPS of the fore, middle, and ringe fingers with all three TOUCHING in a triangle form. Do NOT let any space between the fingers - this increase area of contact and makes the task SIGNIFICANTLY easier (this is not the objective, and if you are tempted to do so then you are missing the point of the task - read further for "the why").

The arm begins at FULL flexion, close to the body (you should CONTRACT your bicep to begin). The arm must extend to FULL extension, which includes a CONTRACTION of the triceps for full "lockout". Reverse the motion, ending, again, with FULL arm-flexion (contract bicep to finish). Every time the ball drops, SWITCH ARMS and repeat. When the full arm extension/retraction is complete on both sides, this context can be thrown in the bin.

Have patience and DO NOT RUSH. The gold is found along the journey - not in the attainment of its arbitrary objective. This video is sped-up 4x.

THE WHY:
If the objective were simply to extend the arm & return, this would be just a shallow and novelty frame for practice. And whilst it can be completed as so, it would be like the traveller who visits places no to BE there, but to HAVE BEEN there. They return with a photo-album is full - the "evidence" - but nothing from the cultural experience truly affects or changes them. They remained the observer, and not the player. They were not invested. They had no "skin in the game".

Firstly - can you commit yourself fully and BELIEVE in the value of the task? Can you lose yourself in the SERIOUSNESS of a child's play without the reason of "getting" something at the end of it? Can you TRULY invest in this fiction and mange the frustration of spending time in a seemingly ridiculous context?

Secondly - can you DEAMBITION from the arbitrary "objective" of full-extension & returning? Can you resist succumbing to some technique, adjustment of the fingers, or "cutting corners" to make the task easier to complete? Can you soften your desire to "win" and simply move for nothing more than the sake of itself?

Thirdly - can you be SENSITIVE enough to notice the fragility of the connection between yourself and the ball, to calm the "noise" and perform the invisible micro-adjustments required to sustain its balance? Are you able to consistently CHANGE and ADAPT, understanding that something which works at one stage of a journey does not work for another? Do you have the PATIENCE not to rush toward and will the end of the game?

These are some questions you can ask whilst practicing within this container.

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