Your Perfect Power Rope Ball for Movement Sequences and Footwork
Speed And Strength:
6.5" Medium Rope Ball is perfect for swinging sport athletes who want to simulate fast sport movements. Make an impact on every rep as you muscle this weight around and then quickly wind up and re-strike. A perfect weight for engaging all muscles in constant reps to build strength and endurance.
Feet Of Fury:
Don't just stand there, make a move in the right direction. Add a hop into your swing and then get ready to react to the superb rebound. Simulate agility sports on the move that need rotational power like hockey, tennis, lacrosse and martial arts. Quickly get back to the ready position and develop change of direction control.
Let Your Abs Be Heard:
You'll find it easy to keep the momentum going by adding your powerful stroke to figure 8's, softball pitches, SUP paddle and independent hand overhead rotations. Keeping your balance requires constant abdominal control and spinal stability. Swinging overhead stretches your abs and the resulting control sets your abs on fire.
Elysia's Notes:
My absolutely favorite size and weight for sequence moves. I love combining an overhead swing, slam, rebound and reverse pivot and swing and slam again ambidextrously. The momentum carries beautifully and lets me fine tune my footwork. Single arm shoulder patterns like the backhand and forehand are great, especially when combined with agility moves and pivots. You can keep slamming for endurance and power if you have have that small rest period between moves.
Measure from the ground to the front crease of your elbow
Rope should be at elbow or slightly above to allow ground clearance for full swings
Advanced users or full body slinging can use longer ropes
Rope length is measured from the ground to the end of the rope
Each knot takes up 4" - 6" of rope length
Short rope is 42" / 1 m from the floor to the rope end. Black rope cap.
Medium rope is 51" / 1.3 m from the floor to the rope end. Red rope cap.
Long rope is 60" / 1.5 m from the floor to the rope end. Blue rope cap.
Comparison Ball Sizes:
Small dodgeball: 6" inch diameter
Youth soccer ball: 7.5 inch diameter
Ball Material:
Solid and durable urethane construction to resist wear friction
Grip texture bumps
Top Rope Cap Material:
Solid and durable urethane mushroom shape
Two center holes for the rope
Recessed rope area to protect top rope from ground contact
Cap is recessed 2" into the ball
Bottom Rope Cap Material:
Solid and durable urethane top hat shape
One center hole for the rope Cap is recessed 2" into the ball
Rope Material:
7/16" dynamic sailing rope
Soft on hands and easily flexible for knots
2" of adhesive shrink tubing protects the ends of the rope
Untie bottom knot and split rope in two for hand hold variety
Suggested Use:
Intermediate and advanced users to swinging and rotational training
Requires strength and core control to keep momentum and handle impact
Those desiring to closely simulate swinging sports with power
How It Feels To Swing Around The Body:
Weight helps keep momentum going
Challenges core control and balance when swinging hard
Great weight for one hand moves if you have good grip
How It Feels To Slam Against The Wall:
Strong rebound requires good posture and back strength
Full swinging motions and agility develop athletic ability
Confidently use hand exchange drills with maintained momentum
How It Feels To Slam Against The Ground:
Requires greater core control
Feel great muscle activation for each rep compared to lighter rope ball
One handed moves require shoulder control and more body awareness
Not Recommended:
Individuals with poor posture and core control Individuals new to swinging and rotational training
Getting The Most of Our Superior Rebound:
Our Power Rope Balls rebound unlike any other and creates tremendous reaction energy. The harder you slam against the wall the greater the fast rebound and eccentric muscle control with shoulder stability needed. To properly bounce against the wall you need full range of motion and to get your hand inches from the wall. Limited range prevents the middle of the ball from hitting the wall and a direct opposite rebound vs hitting the top of the ball.
Get The Right Rope Length For Your Needs and Skill Level:
The longer the rope the farther the weight is from your body. This creates greater force on your joints and can be difficult to control for beginners. A shorter rope may be a better starting point for beginners and those learning shoulder control. Longer ropes give you the ability to slam the Rope Balls on the ground and have more body clearance on the rebound.
How To Measure:
A general rule is to have the rope end at the inside of your elbow crease. This allows you to have ground clearance if doing big shoulder swings. You will have enough rope length for extra grip knots and hand wraps. Measure from the ground to the inside of your elbow. Advanced users may want a longer rope for added hand wraps or behind the back swings.
User Height Suggestions:
Up to 5'4" / 1.6 m: Suggested Short Rope Length
5'4" / 1.6 m to 6' / 1.8 m: Suggested Medium Rope Length
Over 6' / 1.8 m: Suggested Long Rope
Length Rope Lengths:
Short Rope: 42" / 1 m
Medium Rope: 51" / 1.3 m
Long Rope: 60" / 1.5 m
How To Remove Your Old Rope and Rope Cap:
Untie all knots
Pull top mushroom shaped cap out from the Rope Ball
Stagger the rope ends to allow one to pass through at a time from the bottom flat plug
Pull the remaining rope through
Use a cardboard tube and slide the Rope Ball over the tube
Turn the Rope Ball over and slide firmly over a pipe or broom handle to "pop" the cap out
How To Assemble Your Rope Ball:
Your Rope Ball has ridges inside to help secure the bottom plug. This is the plug that has one hole versus two
Pass your chosen rope length through the Rope Ball. The cap assembly goes inside the smooth surface of the Rope Ball
Thread one rope end through the bottom plug
Wedge the second rope end into the bottom plug
Then pull the longer rope and the second end will follow
Even out the rope ends. Slide the bottom flat plug to the Rope Ball
Make sure the rope is not twisted inside the Rope Ball. Push the bottom flat plug to secure it into place. The bottom plug goes into the Rope Ball end with the inside ridges. It may be difficult to push it in
Gently bounce your Rope Ball on the ground to tighten the rope in the top plug and reduce slack
Make sure the rope do not twist. Tie the bottom knot to secure the flat plug
Ensure rope top is protected and does not extend past the top rope cap. The bottom knot will secure the bottom cap. Check all surfaces for damage before and after each use
Shoulder and Core Warm-Up for Complex Movement Sequences
