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  • Muzyczno-lastowe podsumowanie roku 2008

    3. Jan. 2009, 13:03

    Podsumowanie roku 2008, zespoły:

    1Pink Floyd 610
    2 Jelonek 311
    3 Joe Satriani 277
    4 Led Zeppelin 271
    5 Opeth 201
    6 Iron Maiden 200
    7 Metallica129
    8 Procol Harum 122
    9 Black Sabbath 109
    10 Pain of Salvation 108
    11 Jethro Tull 106
    11 Marcus Miller 106
    11 Pantera106
    14 Deep Purple 95
    15 Paradise Lost 78
    16 David Gilmour 74
    17 Camel 69
    18 Blue Öyster Cult 67
    19 Colonel Claypool's Bucket of Bernie Brains 66
    20 Jakub Borowski 56
    21 The Who 52
    21 InDespair 52
    23 Tool51
    24 Uriah Heep 46
    24 Krzak 46
    26 Blotted Science 43
    27 Katatonia42
    28 Yes 40
    28 Primus 40
    30 Buckethead 39
    31 John Scofield 37
    32 Jimi Hendrix 36
    32 Motörhead 36
    32 Lynyrd Skynyrd 36
    35 The Dillinger Escape Plan 33
    36 Dire Straits 31
    37 AC/DC 30
    37 Clint Mansell 30
    39 Rage Against the Machine 29
    39 Queensrÿche 29
    39 King Crimson 29
    42 Meshuggah 28
    42 Nevermore 28
    44 Riverside 26
    45 Anathema 24
    46 Megadeth2 3
    46 The Doors 23
    48 Rainbow 22
    49 Liquid Tension Experiment 21
    49 Queen21

    Nowości w 50 (18): Jelonek, Procol Harum, Marcus Miller, Paradise Lost, Camel, Colonel Claypool's Bucket of Bernie Brains, Jakub Borowski, InDespair, Krzak, Blotted Science, Katatonia, Primus, John Scofield, The Dillinger Escape Plan, Clint Mansell,Rage Against the Machine, Queensrÿche, Meshuggah.

    Albumy:

    1 Jelonek 311
    2 The Dark Side Of The Moon 197
    3 Fear of the Dark 123
    4 Dark Side of the Moon111
    5 Crystal Planet 106
    6 A Whiter Shade of Pale [Bonus Tracks] 103
    7 Aqualung 88
    8 Presence 79
    9 The Extremist 72
    10 Kill 'Em All 71
    11 Power: the Essential 66
    11 The Big Eyeball In The Sky 66
    13 The Snow Goose 64
    13 Entropia 64
    15 Led Zeppelin IV 59
    16 Deepest Purple: The Very Best of Deep Purple 51
    17 Orchid 49
    18 In Requiem 47
    19 My Arms, Your Hearse 45
    20 The Machinations Of Dementia 43
    20 Brainchild 43
    22 The Division Bell 41
    22 Ænima 41
    22 Surfing With The Alien 41
    25 Blackwater Park 39
    26 Easy Livin' The Ultimate Collection 38
    26 Tales 38
    28 Paranoid3 7

    28 Led Zeppelin 37
    30 Led Zeppelin II 35
    30 No Escape (EP) 35
    30 Wish You Were Here 35
    33 The Final Cut 33
    33 Remasters 33
    35 The X Factor 32
    35 Ire Works 32
    35 Far Beyond Driven 32
    38 Meddle31
    39 Requiem for a Dream 30
    39 Sabbath Bloody Sabbath 30
    39 A Momentary Lapse of Reason 30
    39 On An Island -UK Only 30
    39 Iron Maiden 30
    44 Led Zeppelin III 28
    44 The Wall [Disc 2] 28
    44 Master of Puppets 28
    44 Seventh Son Of A Seventh Son 28
    48 Piece of Mind 27
    48 Master of Reality 27
    50 The Wall Disc 1 26
    50 The Wall Disc 2 26
    50 A Saucerful of Secrets 26

    W sumie:
    9 – Pink Floyd
    6 – Led Zeppelin
    5 – Iron Maiden
    3 – Joe Satriani
    2 – Metallica, Marcus Miller
    1 – Jelonek, Procol Harum, Jethro Tull, Colonel Claypool's Bucket of Bernie Brains, Camel, Pain of Salvation

    Utwory:
    1 Achilles Last Stand 56
    2 Time42
    3 Lorr 31
    4 Lux Aeterna 30
    5 B.East 29
    6 The Great Gig in the Sky 28
    7 Money 27
    7 BaRock27
    9 Epilogue26
    10 Beech Forest 25
    10 War in the Kids Room 25
    10 A Funeral of a Provincial Vampire 25
    10 When Acting as a Wave 25
    14 On the Run 24
    15 Any Colour You Like 23
    15 Misere Mei Deus 23
    17 Speak to Me/Breathe 22
    17 Buckethead22
    19 Requiem21
    19 Us and Them 21
    19 Vendome 1212 21
    19 Baba O'Riley 21
    23 Mosquito Flight 20
    23 The BIg Eyeball in the Sky 20
    23 Comfortably Numb 20
    23 Eclipse20
    23 Aqualung20
    23 MachineHat20
    29 Akka19
    29 Elephant's Ballet 19
    31 Steppe18
    31 Frankenstein18
    31 Immigrant Song 18
    31 The Court of the Crimson King 18
    31 Repent Walpurgis 18
    36 Junior 17
    36 Free Bird 17
    36 Brain Damage 17
    39 Hey You 16
    39 Babe I'm Gonna Leave You 16
    41 Be Quick or Be Dead 15
    41 Hats Off 15
    41 Prelude To Descent 15
    44 Red Sky at Night 14
    44 Crystal Planet 14
    44 On the Rebound 14
    44 Revolution Calling 14
    44 War14
    44 Silhouette14
    50 Nie widział nikt 13
    50 Benighted13
    50 Friends13
    50 Wish You Were Here 13
    50 All Along the Watchtower 13
    50 A Christmas Camel 13
    50 Homburg13
    50 Lady in Black 13
    50Siberian Khatru 13
    50 The Truth 13
    50 Up in the Sky 13

    W sumie:
    13 – Pink Floyd, Jelonek
    4 – Led Zeppelin, Opeth, Joe Satriani
    3 – Colonel Claypool’s Bucket of Bernie Brains, Procol Harum
    2 – Uriah Heep
    1 – Clint Mansell, The Dillinger Escape Plan, The Who, Jethro Tull, Marcus Miller, King Crimson, Lynyrd Skynyrd, Iron Maiden, Primus, Paradise Lost, David Gilmour, Queensrÿche, InDespair, Jimi Hendrix, Yes, Bleeding Through
  • Na co głosowałem w "Top Wszechczasów Trójki"

    24. Nov. 2008, 20:05

    Na wstępie - ta lista jest dziwna. Nie ma na niej wielu moich ulubionych utworów (Brothers in Arms, Stairway to Heaven, Black Dog, A Whiter Shade of Pale, All Along the Watchtower, Another Brick in the Wall, High Hopes, Kashmir, Iron Man, July Morning, Losing My Religion, Money, Personal Jesus, Since I've Been Loving You, Sultans of Swing, Won;t Get Fooled Again), które jednak znalazły się liście utworów, na które głos oddac można. Znalazły się na niej jednak np. RATM, Electric Light Orchestra, Iron Maiden. Dlaczego? Bo tamte w większosci mają już zapewnione wysokie miejscei na nie już kiedyś głosowałem - zaś lista ta ma to do siebie, że coś ostrzejszego od rocka jest na niej rzadko, podobnie jak niektóre mniej znane kawałki. Dobra, czas skończyc ten przydługawy wstęp, i przejśc do sedna, czyli utworów:

    1. 21st Century Schizoid Man - King Crimson. Bardzo schizowy (a to niespodzianka) numer, jednak cholernie wciągający. Jeden z tych, które sobie zapuszczałem w kółko na Tubie.

    2. Again - Archive. Czyli duch Floydów wiecznie żywy. Mimo tej bardzo oczywistej inspiracji, jeden z moich ulubionych kawałków ever.

    3. Aqualung - Jethro Tull. Riff! Tekst! Anderson! Pierwsza piątka ulubionych utworów jak nic.

    4. Immigrant Song - Led Zeppelin. Zepów chciałem miec więcej niż jeden, padło akurat na Imigrantów. Pokonali Stairway, Kashmir, Black Doga, Since I've Been Loving You... Łoł o.0

    5. Child in Time - Deep Purple. A tutaj to nie mam słów.

    6. Comfortably Numb - pierwszy angielski numer, którego tekst znałem na pamięc. Moje ulubione solo gitarowe, zaś wersja na PULSE to moja faworyta jeśli idzie o kawałki koncertowe.

    7. Epitaph - King Crimson. Tak, zdecydowanie - jeśli miałbym miec pogrzeb, chciałbym, by to leciało w tle. :D

    8. Free Bird - Lynyrd Skynyrd. Ulubione podwójne solo? :D

    9. Hey You - Pink Floyd. "Hey you, out there on the road, getting lonely, getting old, can you hear me..."

    10. In the Army Now - Status Quo. Mam damnicko wielki sentyment do tego. Poza tym - bas! :D

    11. Killing in the Name of - Rage Against the Machine. RATM chciałbym usłyszec na liście - osobiście wolę Sleep Now in the Fire, ale głosowac można było tylko na Killing.

    12. Master of Puppets - Metallica. "Master! Master!" MoP zasługuje na bycie na liście (plyta, nie sam utwór - wolę Oriona)

    13. My Generation - The Who. Za pana Johna.

    14. Metallica - One. Ulubione solo Kirka, i jeden z najambitniejszych kawałków Mety. A ambicję się chwali ;)

    15. The Number of the Beast - Iron Maiden. \m/ \m/

    16. Ticket to the Moon - Electric Light Orchestra. Kolejny, po In the Army Now, utwór będący tu głównie ze względu na sentyment.

    17. Time - Pink Floyd. Hm... Nic lepszego nie słyszałem?

    18. No Quarter - Led Zeppelin. Nie wiem, co napisac.

    19. When a Blindman Cries - Deep Purple. Wolę Soldier of Fortune, ale ten kawałek prawie Żołnierzowi nie ustępuje.

    20. War Pigs - Black Sabbath. Bo Ozzy, Tony, Geezer i Bill musieli się tu znaleźc.
  • Descriptions of some freestyle football tricks

    11. Feb. 2008, 17:58

    It's from http://masterclassfreestyle.tripod.com/id2.html -
    Here are descriptions of the most popular (but not only the easiest)tricks. I recommend this page for all freestylers, there are many informations about professional freestylers, tricks etc.

    Beginner/Easy Tricks


    Atw (Around the World) – A complete revolution around the ball using your foot. As you are juggling, hit the ball with either the inside or outside of the foot (depending on which way you are going around the ball) to give it a bit of a spin. Your foot should make a complete revolution around the ball and come back under the ball to continue juggling. It is perhaps one of the most basic freestyle tricks. Practice is the key.

    Inside atw - Same with atw but different direction.

    Half Atw - Almost the same thing as the around the world, except after you make your revolution with your foot around the ball and before you touch it again, you let the ball drop to your opposite foot instead.

    Htw (Hop the World) – A touch with one foot, and the opposite foot goes around the ball outside to inside and comes around and under to touch the ball, and to continue juggling.

    Outside htw - Same as htw but different direction.

    Crossover – A simple but nice looking move. You jump up and swing one leg around the ball while having a trailing leg underneath that leg which kicks the ball up from under the leg you swung around the ball with.

    Toe bounce – The ball is allowed to drop to your standing foot. The other leg swings around over the ball as the ball bounces off the standing foot and comes back up again. Swinging your leg outside to inside is the most common and generally the easier way to perform this trick, however, you can also perform a toe bounce with your leg swinging over the ball inside to outside. Balance is the key.

    Headstall – Balance the ball on your head roughly where the hairline should be.

    Side slap – A very simple trick that is not used very often. Beginners will try this and perform it very easily while thinking it’s an amazing move. I’m not sure if there are many experienced freestylers who would consider this anything more than a below average move. As the ball is dropping to the ground you first step over the ball and let it bounce. On the way back up your other trailing leg pounds the ball down to the ground again from behind the leg you stepped over with and should now be your supporting leg.

    Rainbow – Catch the ball between your feet. One foot (usually the dominant one) rolls the ball up your support leg. Then, with your support leg, bring the backheel up and flick the ball up.

    Aeroplane or Back Roll - From juggling you kick the ball up into the air so it makes contact with your right shoulder, then spin round making the ball spin across the top of your back and off your left shoulder to carry on juggling.

    Piledriver - From footstall (or juggle), the ball is lifted and slammed against the floor using the shin. This can be used in a combo going into any move such as atw, crossover, tatw etc. The move can also be performed with both legs alternatively as shown in the gif.

    Dislocated Knee (dlk) – Bring your leg up. The ball makes contact with the knee but you also kick out with your foot and the ball kind of pops up from your knee as you pull your foot back.

    Footstall - Rest the ball on your foot. The move can be done much easier if you point your toes upwards so you clamp the ball between your foot and your shin.

    Hotstepper - Pound the ball to the ground continuously using the soles of both feet alternatively. It is just as if you would be dribbling a basketball with your hands.

    Shoulderstall - There is a groove on your shoulder between your back/neck muscles and collarbone where the ball can rest. However, there are two ways to perform a shoulderstall. One is where you have the ball out in front of you very much similar to a cheststall, and the other is where the ball is out to your side and you are also using the side of your head to hold the ball still.

    Hamstring Stall - Catch the ball between your heel or the back of your leg, and your ass.

    Alternate Hamstring Stall - Catch the ball between your heel and the opposite cheek on your ass.

    Between feet catch - Catch the ball between your feet.

    Between knees catch - Catch the ball between your legs, about at the height where your knees are.



    Intermediate/Normal Tricks


    Atm (Around the moon) – From a neckstall, slightly flick the ball up using your shoulders. Make a complete revolution around the ball with your head and come back around and under the ball to catch it on your neck again.

    Nhtw (neck hop the world) - From a neckstall, you slide the ball from off your neck to the side of you while, without a touch, making a revolution around the ball with your leg.

    Henry backheel flick - This move must be split into two parts. First, brush the edge of the ball with your heel planting your foot in front it. This should cause the ball to flick up and rebound off the top of your heel. After waiting for the ball to rebound adequately, swing back with the same foot and strike it upward. If you execute the second movement too early, the ball will fly behind instead of over you head.

    360 – Have the ball in a neckstall. From there, swing your upperbody around to bring the ball to a cheststall. Then, get the ball into a neckstall again. The ball follows your upperbody around 360 degrees, hence the name.

    In The Ditch - From neck stall, the ball is touched backwards with the head so that it rests in the middle of your back where there is a ridge which explains the name - in the ditch.

    Akka – An elastico/flip flap performed in the air. The trick can be performed in many different ways. Inside to outside, outside to inside, touch with the knee first, etc.

    Helicopter - To spin the ball on the top of your head, while you balance it and have it under control.

    Shoe Slip - Footstall then take your shoe off, make sure your shoe is quite loose, when you’re taking it off. Keep the toe of the shoe touching the ball (that’s what keeps it from falling). Slip the shoe off bottom first. Nearly the same concept works for the sock slip, which is also just slipping the sock off while you have a footstall.

    Hat Slip - From headstall (while wearing a beanie hat) pull the hat off with the ball still on your head.

    Bambini - from juggling the ball is caught under the t-shirt and hit round using the fist quickly. The ball should spin round your back and fall out of the t-shirt at the front of the body ready to carry on juggling.

    Knee htw (Khtw) – Just like a htw trick but first you hit the ball up with the knee and then make the other leg come around the ball.

    Knee atw (Katw) – Just like an atw but first you hit the ball with your knee and the same leg wraps around the ball.

    Heel Htw - First your foot will come out from behind and around your body and your heel will make contact with the ball. Bring your leg out in front of you again and make an outside to inside revolution around the ball.

    Heel atw – Just like a normal atw but the trick is executed with a touch of the heel and then your leg comes around the ball.

    Reverse Dislocated Knee – The same idea as a dislocated knee trick but you kick out with the part of the leg that’s behind the knee.

    Lipstall – Balance the ball on your mouth. You must tilt your head back immensely so be careful not to damage your neck if you’re not flexible enough.

    Side headstall – Balance the ball on the side of your head. Somewhere around the temple you should feel a little groove where the ball could easily be placed.

    Nosestall – Balance the ball in the area between your eyes, and on the bridge of your nose.

    Spinning Crossover - Perform a crossover and then spin around almost simultaneously. Collect the ball out in front of you after the spin.

    Reverse Toe Bounce - Just like a toe bounce but in the opposite direction. Kick the ball up to the outside of you. The foot you will bounce the ball on would come around from underneath the other leg to meet the ball. As the ball makes contact with that foot and you lift your toes to fling it up, your other leg will go over the ball in an inside to outside direction.

    Neck Htw - From a neckstall, slide the ball to one side and off of your neck. Without a touch, go straight into a htw making an outside to inside revolution around the ball.

    Leg Spinner - A trick pioneered by Tatsulow from Japan. From a footstall, make a jump. Then while in mid-air, throw your other leg around the ball as you flick the ball up from underneath that leg from the footstall. Timing is crucial.

    Shoulder Juggles - Juggle the ball with the shoulders. More impressive and more stylish if you perform the move by juggling with both shoulders alternatively.

    Head Juggles - Juggle the ball with your head. Keep your eyes on the ball and jerk yourself up at the right moments to keep the ball up.

    Topheadstall - Stall the ball on the top of your head, where you cannot see the ball. More impressive if you try not to look up at the ball.

    Backheel Spin - With your leg coming from behind and around your body, touch the ball up with your heel. Spin around and collect the ball to continue juggling, or go into another move as a combo.

    The Clock - Consecutive atw's.

    Tatsulow Head trick - Kick the ball really high in the air. As it comes down jump over the ball so the ball falls and bounces on the ground in between your legs and comes up behind you. Lean back quickly to meet the ball bouncing up with the back of your head, to pound it down to the ground.



    Advanced/Difficult Tricks


    Tatw (Touzani around the world) – A more advanced form of the around the world. As you are in the middle of the atw trick, make a slight jump and swing your other foot around as you knock the ball from under that leg. Timing of the jump is the key to mastering this trick.

    HTatw (Hopping/Homie Touzani around the world) - It is almost the same as the tatw trick except there is no touch in the middle of the trick. The trick is performed with the first leg going around like a atw but from the jump you immediately proceed in throwing the other leg around the ball without hitting it up from underneath with the first leg.

    KTatw (Knee touzani around the world) - Almost the same as tatw except with tatw it is almost atw no touch crossover combo while with ktatw the trick is performed with a knee atw first.

    AAtw (abbas around the world) - A trick pioneered by Abbas Farid. It is a complete rewind of the trick tatw. Your first leg hits the ball up. Your other leg goes around the ball inside to outside. Then, you make a jump in which your first leg follows with an atw.

    Latw (Lemmens around the world) – A sort of double around the world. You touch the ball to start the around the world trick and move your foot around the ball twice (720 degrees) before making contact with the ball again.

    Inside Latw - Same latw but different direction.

    Matw (mitchy around the world) – Also known as a rtatw (reverse touzani around the world). Basically the same concept as the tatw trick but instead of an inside to outside atw, you start the move off with an outside to inside atw.

    HMatw (hopping/homie mitchy around the world) - Just like a matw but the touch in the middle of the trick is exclude. Almost like htatw also but the starting atw is in the inside direction rather than the outside direction.

    KMatw (knee mitchy around the world) - It is a matw but an inside direction knee atw is used to initiate the trick.

    Atatw (alternate touzani around the world) – You first hit the ball straight up. With the other leg you make an inside to outside rotation around the ball. At the same time you make a jump and swing the other leg around the ball and kick the ball up from underneath that leg.

    Amatw (alternate mitchy around the world) – You hit the ball straight up with one foot. With the other foot you make an outside to inside rotation around the ball. At the same time you make a jump and swing the other leg around the ball and kick the ball up from underneath that leg.

    Jatw (Jay around the world) - A move pioneered by Palle originally but since he didn't want a move named after himself he decided to name it after a friend, Jay Ransome from england. It is a tatw but in the end instead of making an inside direction revolution with the other leg, an outside direction revolution is done. A quite awkward move if you have never tried before.

    New Shit - A combination move involving the toe bounce, a backheel flick with a spin, and after you have swung around with the spin, a no touch hop the world. Pioneered by Soufiane Touzani in his "Deel Drie".

    Timo atw - Touch the ball with your dominant foot. Your non-dominant foot will make an inside to outside rotation around the ball as the ball falls straight back on the dominant foot. And then a tatw is completed.

    MGatw (Mel Gibson around the world) - A trick pioneered by myself. Touch the ball up. Make a jump and touch the ball on either side with both feet at the same time. And then make an outside to inside revolution around the ball with both feet at the same time. An easier way to do this move would be from a between the feet catch.

    Eatw (edward around the world) - Another trick invented by myself. Touch the ball with your heel. As you let the ball drop once to the ground, move your leg over the ball in the outside to inside direction. Continue to swing your leg in the same direction as the ball comes up and perform an amatw.

    Yatw (yoon around the world) - A trick invented by myself, inspired by aatw. It is like the aatw but your legs go in completely the opposite directions. Touch the ball up. make an outside to inside direction revolution with the other foot as the ball falls back on to your original foot. Make a jump and perform an inside to outside atw.

    Toe Juggles - Juggle the ball with the toes pointed straight up.

    Shinnies - Juggle the ball with your shins. You must have your leg straight and bring it up almost parallel to the ground.

    Chest Juggles - Lean back and keep the ball up using your chest. Jerk yourself up at the right moments to keep the ball up.

    Neck/back juggles - Juggle the ball at the area slightly below where you would normally do a neckstall. Everytime you hit the ball up, watch the ball as it comes down and jerk your body up to hit the ball on the spot you need to.

    NOTE: Some freestylers combine Chest and neck/back juggles to use both parts of the body alternatively.

    Mouth juggles - Be careful not to hurt yourself while trying the trick. Tilt your head back as if you would do the lipstall trick. Juggle the ball on your mouth. Jerk yourself up at correct moments to keep the ball up.

    Bicycle Juggle/Sole Juggles - While lying flat on your back the ball is juggled using the soles of your feet.

    Sole Stall - Stall the ball on the sole of your foot while lying down flat on your back.

    Gerbeshi Breakdancing Footstall - Have the ball in a footstall. Now clamp the ball down real hard and make sure you have a good feel for the ball. Now get down on the ground and start breakdancing, serious! It appears as if the ball is "glued" to your foot and if you have good dance moves like Gerbeshi (the dance instructor) it can look VERY stylish.

    Nelson New Shit - A combination of backheel spins performed one after the other, consecutively.



    Master/Pro Tricks


    KATatw (Knee alternate touzani around the world) - Almost the same as ktatw but the first touch with the knee is performed with the opposite knee instead.

    AHMatw (alternate hopping/homie mitchy around the world) - A very difficult and advanced trick. It is a hmatw but the starting touch is with the opposite foot. Your first foot touches the ball up. With a jump, your other foot makes a rotation around the ball in the inside direction. Without an extra touch, your first foot also makes an inside direction rotation around the ball before touching the ball with your first foot again. Best explained by viewing the animated image.

    KAMatw (knee alternate mitchy around the world) - A very advanced trick. A knee htw is used to initiate the trick with the other leg going over the ball in the end after the knee htw.

    RHJatw (reverse hopping/homie jay around the world) - First an inside direction atw is done in the first part of the trick. Then, with a jump, without hitting it again with the same foot, the other foot goes around the ball in an outside direction and touches the ball.

    Namatw (neck alternate mitchy around the world) - From a neckstall, you slide the ball from off your neck to your side. Then, an amatw is performed directly without an extra touch from your other foot.

    Patw (palle around the world) or also called "the triple" - just like a lemmens around the world but instead of going around the ball twice before touching it again, you go around the ball three times. A very difficult and complex move to perform and only performed so far by a few elite freestylers.

    ALatw (alternate lemmens around the world) - It is just like the htw trick but instead of the other leg making a revolution once, it will go around twice without another touch.

    APatw (alternate palle around the world) or also, Alternate Triple - Touch the ball with one foot. Without another touch, make the other foot go around the ball three times. Never before has this move been completed but this move has been created in theory.

    LTatw (lemmens touzani around the world) - Start the maneuver as you would any other latw. When the second rotation around the ball is almost complete, make a jump and throw your other leg around the ball just as you would a tatw.

    LMatw (lemmens mitchy around the world) - It is the same as above but with the latw starting in the opposite direction.

    Toe Stall - A trick pioneered by Maradona. others have tried and completed the maneuver, but not totally successfully (couldn't hold it for long). Basically, hold your foot out and point your toes up. Balance the ball on your toes. Since there is so little a surface area to use, the trick is very difficult.

    Heel Stall - Pioneered by Tatsulow of Japan. Hold your leg out with your toes pointed down to the ground and heel pointed straight up. Balance the ball on your heel.