Also to get an idea of where my game was at when I was playing regularly, check out my blog here http://modified.in/footbag/viewtopic.php?t=5702. Keep in mind I haven't played in about 2 years.
Challenges
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pixie>mirage>rpt>legover>illusion>rpt
10x illusion bs (bsos if too easy)
pincher bsos
20 Clipper BS (complete)
Clipper > far legover > SS Clipper > Near Pick-up > rpt
At least 5x each basics ( legover, mirage, legover, pick-up, butterfly, osis ) BS
Pixie legover BS
Clipper > Far Legover > rpt x N (where is N is a reasonable integer, say 10)
Clipper > Near Mirage > rpt x N
Clipper > Pickup > Pickup > rpt x N
Clipper > Pickup > Illusion > Legover > Mirage > RPT
10 infinities. If this is too easy, 20 infinities (far butterflies)
ducking clipper x 4 if too easy do 8 or 12.
Spinning Clipper BS if spinning is a new concept for you, BSOS if you can already do them.
Osis x 4
Butterfly > PDX Mirage > rpt 8 contacts
clipper > op clipper x10 (20 alternating clippers in total) (complete)