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Michele McCoy sitting beside a lake with a hoop raised above her head.

Hoop Dance Tutorials & Inspiration

Learn a New Move. Deepen Your Flow.

Free hoop-dance lessons, practice guidance, and stories from Michele McCoy.

Each article begins with a real Autumn Flow video and turns Michele’s complete instruction or story into a useful guide you can revisit. Explore hoop tricks, mindful practice, creativity, and the lessons that help your own hoop journey keep moving.

Explore All CoursesStart with the Beginner Course

Latest Articles

Hoop Tutorials, Practice Tips & Stories

Watch the original video, then explore the lesson in a clear guide you can return to anytime.

Michele McCoy guiding a pink hoop behind her back during a ghosting isolation demonstration.

How to Do a Behind-the-Back 360 Ghosting Isolation Hoop Trick

Learn the behind-the-back 360 ghosting isolation hoop trick with my step-by-step tutorial, troubleshooting tips, and creative transitions.
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Michele McCoy catching a yellow hoop above her head during a chest roll pop demonstration outdoors.

How to Do a Chest Roll Pop Hoop Trick (Plus Creative Variations)

Learn the chest roll pop hoop trick with my tips for timing, a gentle lift, accurate aim, troubleshooting, and creative flow variations.
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Michele McCoy demonstrating the continuous K-roll hoop trick with a teal hoop indoors.

How to Do a Continuous K-Roll Hoop Trick

Learn the continuous K-roll hoop trick with my tips for grip, arm placement, momentum, troubleshooting, and smooth transitions.
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Michele McCoy demonstrating a behind-the-back hoop juggle toss outdoors.

How to Do a Behind-the-Back Hoop Juggle Toss

Learn the behind-the-back hoop juggle toss step by step, with tips for hand placement, smoother rolls, wobble control, practicing both sides, and transitions.
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Ready for a More Guided Hoop Journey?

Choose the self-paced Autumn Flow course that matches where you are now—from complete beginner foundations to intermediate flow, on-body hooping, doubles, and performance.

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Find new hoop videos, creative inspiration, and behind-the-scenes moments with Michele.

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