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Step 1
Buy fake bowling pins from a sports store for your practice sessions. Once you familiarize yourself with the art of juggling, purchase an actual set of bowling pins.
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Step 2
Imagine two spots, about a foot in front of your forehead, one to the right, one to the left, about eight inches apart. These are your focus points.
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Step 3
Hold your arms at waist level with your hands naturally out in front of you. This is your rest position. Starting with a pin in your right hand and your left hand empty, toss the pin across to the left imaginary spot and catch it in your left hand. Now toss it back from your left hand across to the imaginary spot on the right and catch it in your right hand.
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Step 4
Now hold two pins in your right hand, one towards the back of your palm, one at the base of your fingers. Hold the third pin in your left hand.
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Step 5
Start with a two-pin exchange shown in the image. Toss the first pin from the base of your fingers of your right hand. You can't really "pop" this initial toss from your palm very well, so now is the time to learn to get a good starting toss from the base of your fingers. Just avoid rolling it off your finger tips, and work to hit your imaginary spot without any spin.
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Step 6
When the pin just passes the spot and starts on its way down, pop the pin up from your left hand (from slightly inside your rest position) and catch the first pin as it comes down (your hand slightly outside its rest position). Catch the second pin in your right hand.
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Step 7
Now repeat the last lesson, only this time as the second pin passes its spot and is on the way down, toss the pin from your right hand and catch it in your left. Stop. Note where your hands are when they catch the pins, move back to the rest position and try again. Toss from the inside, catch on the outside. To help keep your timing consistent, you might say "left" and "right" as you throw from each hand. It really helps. Practice until you can consistently catch the pins. Now repeat the above, adding one more toss each time you get comfortable with a set of exchanges. Keep reminding yourself of the basics from the earlier steps.
