100 hula hoop tutorials | Hoop Sparx

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Here are 100 hula hoop tutorials to help you nail all the moves! These tutorials are 100% free and fun. Be sure to tag @donnasparx and #hoopsparx100 if you share your sparkly hoop journey on Instagram.

ALL ABOUT ARMS, HANDS & ELBOWS

LEARN HOW TO ARM HOOP
Learn how to arm hoop with total control! Start building a solid foundation for arm hooping before adding on more moves and tricky transitions.

LEARN HOW TO ELBOW HOOP
Learn this move with one or two hoops! Learn how to switch between elbow and hand hooping.

FROM ARMS TO ELBOWS
This has a fun rhythm to it that will have you bouncing. Learn how to switch between arm and elbow hooping.

ELBOW TO HAND HOOPING
Time to start switching your hoop between your elbow and your hand. This can be learnt with one or two hoops.

HAND ROLLS
These hand rolls will open up your flow and pave the way for some seriously epic two hoop tech.

CHANGE HANDS
Level up your hooping by learning and drilling how to change your hands with the hoop.

HAND TO THUMB
Learn to move the hoop between your hand and your thumb.

PALM BALANCE
Get in the zone, centre yourself, and learn to balance the hoop in the palm of your hand.

GRIP CHANGE
This throw transition will have you moving your hand from an inside hoop grip to an outside hoop grip.

ARMS IN & OUT – NECK HOOPING
This tutorial will level up your hoop skills by teaching you how to start neck hooping and moving your arms in and out of the hoop.

UNDERHAND SHOULDER BREAKS
Level up your hoop skills with some shoulder breaks.

OVERHAND LOW LASSO
The Overhand Low Lasso (or Overhand Corkscrew) opens up multiple possibilities for beginner and intermediate hoopers

WARM UP & WORK OUT

HOOP STRETCHES FOR HOOPERS
10 minutes of hoop stretches using the hula hoop as a guide to stretch and get ready for serious hoopla fun times.

TRICEPS & ARM WORKOUT
This is a super cute combo that you can do on repeat for a great arm and tricep workout, build your grip strength and get some nice guns!

SHOULDERS WORKOUT
A 5 minute hula hoop shoulder workout that is great for toning the shoulders and increasing fitness and core stability.

CARDIO BLAST
A 5 minute cardio blast, heart pumping, sweat inspiring adventure! And, feel free to rock it out for longer to your own tunes too!

3 ARM TONING MOVES & FOOTWORK
Work your thighs, butt, abs, biceps, triceps and shoulders.

WATCH THAT WAIST

WAIST HOOPING TIPS 
Struggling to keep that hoop going around your waist. These tips will help troubleshoot some of the common reasons that hoop stops spinning.

WAIST HOOPING WALK & TURN
Get those feet moving and start turning.  Learning to move and turn with your hoop will unlock your flow and free you up to hoop dance.

WAIST & WALK WORKOUT
This fun tutorial is a watch and follow workout is a great way to warm yourself up and get comfy moving with your hoop.

DIP IN & EXPLORE THE INNER SPACE 
Looking for something to do with your hands while waist hooping? Play with the inner space with dips and paddles.

WAIST TO LASSO 
3, 2, 1, Lift Off! This break down is full of slow mo’s to help you nail lifting the hoop from your waist up above your head.

LASSO TO WAIST 
This is a transition for your flow arsenal. Broken down step by step with plenty of troubleshooting, take the hoop from a lasso straight onto your waist.

WAIST TO BACK PLANE
Need a way to move that hoop from your waist to your back plane? Here’s a transition tutorial to take your hooping to another level.

HIP HOOPING
Whatever you do, don’t wiggle out of time! Learn hip hooping from the foundations up.

PIROUETTE TURN
Use your feet to unlock your flow. Free up your hoop dance with this pirouette turn.

SWEEPING WAIST HOOPING
Learning this type of turn will free up your waist hooping and your overall flow.

180 WAIST HOOPING
This builds on the Sweeping Turn and provides a way to really travel and flow.

WAIST PIVOT TURN
Add the pivot turn to your waist hooping repertoire and loosen up your body to dance.

FLOURISH ON
Smoothly transitions from the vertical plane onto the waist. It looks super fancy and provides another pathway to add fire to your flow.

FRONT PLANE SPIN TO WAIST
An easy way to get around that tricky vertical to horizontal, off body to on body challenge that can really get in the way of hoop dance flow.

WAIST HOOPING BREAKS
Time to learn and drill those moves! Learn to break the hoops direction and send it moving the other way.

DIP LOCK BREAK
A waist hooping break tutorial using elbow and palm. Super fun, flowy move for all levels of experience.

FEEL WITH YOUR FEET

FOOT PASS FUN
Time to get tricky with a fun foot pass. Learn to move the hoop around your body with your foot.

FROM THE BACK TO THE FOOT
Level up your foot pass with a throw from behind.

TIPS & TRICKS

BEHIND THE NECK TOSS
A combination between a toss, pass and slide. It’s a move that requires you to take a little leap of faith and really trust your body.

3 WAYS TO PICK UP YOUR HOOP
Here’s 3 funky ways to pick that baby up again and keep on dancing.

WHIRLPOOL JUMP IN
A dynamic jump in move that is all about timing, turning and breath. Great for Beginner and Intermediate hoopers.

WAYS TO GET IT OFF
5 ways to get the hoop off the waist without needing to do a carry/lift off.

VORTEX BREAK
Learn this beautiful and super funky hoop dance move. Broken down step by step and taught from the front, side and back including slow motion moments.

BALANCE THROW
move to make your balances form part of your flow.

FRONT PLANE SPIN LEG BREAK
A fun and funky off-body move for hoopers who can spin a hoop on their hand.

TRANSITIONS

ON BODY TO OFF BODY
This flashy lil combo combines waist hooping, a flirty flick off and barrel roll with 3 variations for the grand finale move.

OFF BODY TO ON BODY
If you can waist hoop and do a front plane hand spin then this is for you!

SWAN GRIP BREAK FOLD
A beautiful move on its own and a super useful move as a transition from the vertical to the horizontal plane and an inside to an outside grip.

STRANGLE PASS
Transition easily from most horizontal plane, off-body moves. This move flows easily from or to a lasso and an around the waist pass.

ACCORDION RELEASE
A fancy spin that can help transition your hoop easily into other moves.

SWOOP SCOOP FOLD
A simple and fancy off-body move that works with turning or static flow and easily transitions into tonnes of moves.

INFINITE SPHERICAL FOLD
A spherical fold with 2 variations that will slide easily into your flow.

FLOATING PORTAL
A transition the hoop from off-body to on-body that’s all about contact and connection.

SWOOPING CONTACT FLIP
A blend of expansion and contraction, fluidity and folds.

FLOW COMBO
This flow combo joins waist-hooping, a barrel roll and a backwards weave into one smooth groove.

SMEARS, WEAVES, & SKIDS

SMEAR CLOUD
Smears are a wonderful transitional and hoop dance move. Learn to transition between smears and clouds.

WEAVE TO WAIST
Learn the foundations of a forwards weave and how to transition from this off body move into waist hooping.

SKIDS
A foundational move to so much more. Front and back skids are broken down piece by piece.

SMOBBLE 
This fun hoop dance move is a cross between a smear and wobble. Meet the smobble.

CROSS ARM BARREL ROLL TO WEAVE
A fabulous, smooth techy transition from a cross arm barrel roll into a wheel plane forward/backwards weave.

FOREWARD & BACKWARD WEAVE
In this video we look at both hands and include a bunch of troubleshooting tips all the way through.

180 TWISTY TURN WEAVE
Open up the possibilities of travelling with the hoop, of turning and moving more freely, whilst in a weave.

TRACER WEAVE
This weave variation has a pulse, rhythm, flow and silky liquidity that comes alive.

SWEEP FOLD SMEAR
Starting with a sweep behind the back, moving into a fold, adding a smear and then arm and head movements to create dance flow.

TURNING WEAVE #1
These gripped turning weaves will totally open up your flow. Turn when the hoop is on the opposite side of the body to the hand that is holding the hoop.

TURNING WEAVE #2
Learn to turn when the hoop is on the same side of the body as the hand that is holding the hoop. Prerequisite is a side plane weave.

TURNING WEAVE #3
This gripped weave includes an extra rotation and a hip reel to pull the body through the turn. It happens on the same side of the body as the hand that is holding the hoop.

UNDERARM TURNING WEAVE
A fancy weave with a turn minus all the grip changes and confusion. Sure to open up your weave flow and allow your body to move more freely.

WEAVE SWEEPING TURN
If you can do a wheel-plane (side of the body) forwards weave, then you got this.

SPARX WEAVE
The Sparx Weave combines 4 moves: the forwards weave, a hand roll, a z-spin and a drop.

WEAVE THROW BREAK COMBO
With two throws and a break and reversal, this weave adds a whole other element to your flow.

CHESTY FOLD SMEAR
A liquidy melty move that adds some extra dynamism to the smear.

WEAVE BREAKS
Explore beginner weave transitions through forward and backward weave breaks.

WHEELY FRAMED
An accessible, versatile trick that works as a great transition between side and front plane moves as well as allowing for contrast between fast and slow.

ISOLATIONS

CROSS ARM ISO
It’s a quirky take on the regular two-handed isolation and so long as you think “sticky wrists”, it’s fairly simple to learn.

WEAVE TO WAIST
Learn the foundations of a forwards weave and how to transition from this off body move into waist hooping.

HORIZONTAL ISO SLIDE
A dynamic move that flows between many other vertical plane moves.

ISO GRIP TRANSITION 
This is a super bouncy move and looks great in both slow and fast flow. Change from an inside grip to an outside grip through an isolation.

ISO FLIPS
A great isolation to get your groove on with.

ISO FOLDS
Play with the horizontal and vertical folding planes with two hands on the hoop.

BARREL ROLL
Learn how to barrel roll with a smooth transition in.

TWO HANDED ISO
This is a magical move that truly makes the hoop appear to be floating.

BEHIND THE BACK ISO
Plus a couple of different variations.

BEHIND THE BACK ISO TWIST PASS
A back plane variation on Emma Kenna’s Iso Twist.

BEHIND THE BACK ISO DROP TWIST
A blend of moves that results in the unexpected. A flicky funky addition for your flow.

THUMB ISO SLIDE
A variation on the Horizontal Iso Slide aka Horizontal Cat Eye. Learn how to do this hoop dance move by utilising an outside grip instead of an inside grip.

GHOSTING ISO FOLD
A move full of illusion and spice! And – it works whether you can already do isolations or not.

ISO PENDULUM SWING
A simple iso variation direction change perfect to help transition between moves.

GHOSTING BARREL ROLL
This move feels strokey, slinky and more liquid than a regular barrel roll and is broken down into accessible bite sized hoop-pieces.

ISO COMBO
Unlock a series of isolations and link them together with some simple transitions to create a funky combo that really invites the whole body to get involved.

Z SPINS

Z SPIN FWD & BWD
Learn the foundations of a forwards weave and how to transition from this off body move into waist hooping.

Z SPIN ISO WEAVE
Smears are a wonderful transitional and hoop dance move. Learn to transition between smears and clouds.

Z SPIN VARIATION
A foundational move to so much more. Front and back skids are broken down piece by piece.

360 TURNING WEAVE Z SPIN FLOW
This fun hoop dance move is a cross between a smear and wobble. Meet the smobble.

THE MEGA Z
This hula hoop tutorial will take you step by step how to do this move and make it magic!

TWO HOOP TECH

THREAD THE NEEDLE
Here is a breakdown that ANYONE can nail!

SKIDDY Z SPIN
Weird, whacky and a whole lotta fun, this innovative new twins move blends a 2 hoop Zspin variation with Skids!

DOUBLE Z SPIN
One hoop forwards, one hoop backwards, a throw and some simultaneous twist action. This is not your ordinary twin hoop Z-Spin move.

3 BEAT WEAVE WITH HAND ROLL
This 3 Beat Weave variation is broken down into bite-sized pieces so you can watch it, learn it, practise it, nail it.

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