Get a grip! Check our our 3" Rope grip. Perfect for large hands and split hand training.

0:01- 3” ROPE GRIP
Hey everybody. I’m Elysia here from Si Boards, and I’m going to introduce our 3” Rope Grip that you’re going to place on your Power Rope Ball

0:13
The 3” Rope Grip is made from the same, solid urethane material that we use to make our medicine balls and our Power Rope Balls. Super durable, and super responsive. This Rope Grip is so awesome, especially if you have large hands. They will give you an added grip for the rope, and increase your variability for your exercises.

0:34
For some with large hands, the grip on the rope maybe a little too small for them, or you don’t want to continually wrap around your hands. So this Rope Grip is the perfect edition to your power rope ball. I like to use the 3” Rope Grip at the middle of the rope.

0:50
So what you’re going to do is you’re going to thread one through and then wedge the second one in there just enough, and then pull all the way through. And then you’ve got your two tails. Make sure that’s all even. Then what I would do is tie a knot here at the bottom, so that it doesn’t slip all the way down to the bottom. If you want and you still have enough room to tie a knot at the very, very bottom.

1:30
And there you have it! As you start to slam, these knots will tighten, and you will get a little bit more space out of your rope. If you’re using the Rope Grip, you may want to get a longer rope to count for the extra knots

1:42
The 3” grip is perfect for giving you a variety of handholds. So I like to do some split hand training with the heavier ball because that provides a really heavy rebound and it really requires me to contract eccentrically on that rebound and it is fantastic for training.

1:57
And I like to hold forward with one side and backwards with the other. So imagine if you’re doing something similar to a sludge hammer drill, or hockey training, or something where you need to split your hands and have that rotational power.

2:12
And so when I’m slamming, instead of me over gripping the rope, and having forearm pump, I can just easily hold that in a wider hand, and use my entire palm to catch, and then go into the next repetition. The 3” grip is also unique where you get to put your fingers around the rope, and then you can grasp it like this. And that will give you a unique feel, as you are rotating around as well. You don’t have to have such a tight grip on that small rope.

2:43
Normally, I use the 3” grip on the 6 ½ inch Power Rope Ball. And this is the one that I’ve been using for a very long time at the park. It has been thrown in and out of the car and the suit case. It’s been dragged all over the ground, all over the concrete. It’s been really well used. And you can see a little bit of wear with the rope and the rope color, and a little bit of the thickness. But it’s still in fantastic shape, given all of the use that it’s been getting.

3:14
So for any of you needing to work on your grip strength, this over a pull up bar, or using it on a longer rope for a tug of war, oh my gosh! It’s really going to fire up those forearms and improve your grip strength.

Back at the concrete playground! Elysia Tsai takes you through the step by step progression for our unique Switch Hitter move using our Power Rope Balls. Perfect for powerful swinging sports and balanced core power.

0:01 SWITCH HITTER PROGRESSION PART ONE- 2 HAND PROGRESSION

0:18
Today, we’re going to do the tutorial for the switch hitter move, and this is an advanced move that really requires some progression and getting into it. So I’m going to take you through that progression. Let’s get started!

0:29 HAND EXCHANGE

0:35 KEEP HAND OPEN TO CATCH ROPE

0:41 WORK BOTH DIRECTIONS

0:50 AROUND THE WORLD/ BODY
I call this the around the world because your body is your world. Alright, next, we have to get used to going up and over our head.

0:58 AROUND THE HEAD 2 HANDS

1:02 GENTLY WEIGHT SHIFT

1:06 FEET ON THE LINE

1:11 SPIRAL 1-2 HANDS OVERHEAD

1:23 SPIRAL 2-ONE HAND OVERHEAD

1:30 SPIRAL 3- HAND EXCHANGE OVERHEAD

1:47 PERFECT STANDING WARM-UP
This is a fantastic warm-up for your posture and your core because this is a standard move. So we need to have full engagement in our abs and our torso to really be able to swing hard.

2:01 6.5”/ 5.5 LB MEDIUM POWER ROPE BALL
I’m using my 6.5” medium power rope ball, which is 5.5 pounds in weight. Just perfect for this move.

2:11 LEARNING YOUR PIVOTS

2:18 AROUND THE WORLD PIVOT

2:24 AROUND THE HEAD PIVOT

2:32 WEIGHT AWAY FROM BODY = CONTROL
The weight of this power ball, as it gets away from your body, it really slings you around, and it requires so much core control. Requires so much core control to stay upright. Alright, so those are your warm-up moves, and now, let’s hit the wall.

2:49 SLAM ALL THE WAY TO THE WALL
To get started, you need to make sure that you’re going to hit all the way to the wall here with your hand.

2:55 DO NOT STOP SWING HALF WAY
If you have any hesitation, and you come here and you stop, the ball is not going to properly hit the wall, and rebound in the proper trajectory. So you have to have confidence in this move, and if you don’t have the confidence, or your athlete just isn’t quite sure then you’re not ready for this progression.

3:11 EASY SWING TO WALL

3:20 SPLIT HANDS FOR BETTER CONTROL

3:28 SLIDE BOTH HANDS TO BOTTOM OR ROPE
Towards the bottom there, I’m going to slide both hands to the bottom of the rope. I’m just taking it really easy. Hit and control. You want to warm up both sides, so make sure you are completely warmed up through your torso here.

3:56 SLAM AND 180 PIVOT CONTROL
This next progression allows you to maintain the same hit on the same side, but moving into your 180 getting comfortable with rotating around.

4:09 CONTROL REBOUND MOMENTUM

4:14 PLANT, DRIVE THROUGH HIPS, HIT

4:26 SPLIT HANDS TO ROPE SLIDE

4:37 DISTANCE AWAY FROM THE WALL
When you do the around the body, you need to make sure that you have enough space from the wall here. So if you were to stand about two feet out, you know that you can swing around your body.

4:46 SWING AROUND HEAD AND HIT

5:14 CONTROL REBOUND AROUND BODY

5:32 BOTTOM HAND CLOSE TO WALL

5:41 SWITCH HITTER TIME!

5:52 FEET SET, OVERHEAD, HIT

5:58 AROUND THE BODY, FEET SET, OVERHEAD

7:15
When I happen to turn, it is my leg closest to the wall that actually moves, and I’m pivoting on my outside leg. Also, you’ll notice how far my arms are. I’m fully extended to get all of that power all the way out. Fully extend your body.

7:43
If you have any hesitation and you pull in, the rope ball is not going to hit properly on this nice curved part. It’s actually going to stop your momentum and it’s going to change, and you’re going to hit the cap. And then it’ll ricochet in some awkward direction and may even end up hitting you. So again, these are high-performance moves. Not made for the beginner. Really progress into these moves.

8:09
Can I tell you how much I love that switch hitter move? It is so fun. That was with two hands. Now, we’re going to do it with just one.

8:21 STAY TUNED FOR PART 2

Already everyone, have a great slam, and remember, continue to keep on breaking the rules.

Part 2 of our Switch Hitter Tutorial. Elysia shows you how to slam with forehand and backhands using one hand. Perfect for swinging sports such as Tennis, Baseball and Softball. Get ready for some fun at the concrete playground!

0:01 SWITCH HITTER PROGRESSION PART 2- 1 HAND PROGRESSION
Good morning Si Boarders. It’s Elysia, and I’m at my favorite place: the concrete playground. Welcome to the concrete playground.

0:11 HAND EXCHANGE
We’re first going to start by learning how to do the hand exchange. You want to have a nice, open hand.

0:16 AROUND THE HEAD 2 HANDS
But first, let’s start off with just going straight overhead with two hands.

0:20 SPIRAL 1- 2 HANDS OVERHEAD
Okay, now let’s take that around the body, spiral overhead.

0:25 SPIRAL 2- ONE HAND OVERHEAD
So I’m going to go right hand. Hand exchange. Around the body.

0:30 SPIRAL 3- DOUBLE HAND EXCHANGE
Right hand. Left hand. Around the body.

0:35 6.5” / 5.5 LB MEDIUM POWER ROPE BALL
I’m using my 6.5” medium power rope ball, which is 5.5 pounds in weight, just perfect for this move.

0:42 AROUND THE WORLD PIVOT
So I would suggest that going around your body, right there on the line.

0:48 AROUND THE HEAD PIVOT
Let’s go overhead now. Can I tell you how much I love that switch hitter move? It is so fun. That was with two hands. Now we got to do it with just one.

1:04 SLAM ALL THE WAY TO THE WALL
To get started, you need to make sure that you’re going to hit all the way to the wall here with your hand.

1:09 DO NOT STOP SWING HALFWAY
If you have any hesitation, and you come here and you stop, the ball is not going to properly hit the wall and it will rebound in the proper trajectory. And they it’ll ricochet in some awkward direction and may end up hitting you. You have to have confidence in this move. And if you don’t have the confidence, or your athlete just isn’t sure, then you’re not ready for this progression. So again, these are high performance moves. Not made for the beginner. Really progress into these moves.

1:39 SINGLE HAND SLAMS
To first start off with one hand, you got to get used to slamming the wall with just one hand.

1:44 FOREHAND SLAM

1:51 FINISH ROTATION TO THE WALL

2:06 BACKHAND SLAM
That was a forehand slam. Now we’ve got to do backhand slam.

2:32 FOREHAND AND BACKHAND PIVOTS

3:05 SINGLE HAND SWITCH HITTER!
Alright, here we go. Full sequence. Let’s just get right at it.

3:12 FOREHAND SLAMS
Switch hands. Outside hand.

3:17 KEEP ROPE IN OUTSIDE HAND

3:30 SLAM, PIVOT, AROUND BODY

3:37 OVERHEAD, HIP DRIVE, SLAM

4:28 BACKHAND SLAMS

4:35 SPIRAL 3- EXTRA HAND EXCHANGE

4:52 AROUND BODY, DOUBLE EXCHANGE

5:03 NEAR HAND SLAMS TO THE WALL

5:58
That was the backhand. Now, let’s combine the backhand, and the forehand.

6:04 FOREHAND AND BACKHAND COMBO
I’m going to do a forehand facing you, and a backhand facing away. Here we go. Forehand. Spiral.

6:50
Man I love that move. I love that move. It’s so, so awesome.

7:04
Alright Si Boarders and Si Slammers, that was the ambidextrous switch hitter move! Wow! Have fun, have a great slam. Remember to progress into it, and if you’re not feeling it, you’re just not quite there yet. Keep on working on your moves.

7:21
Have fun, leave me a comment below on how you like this move, and if you want to see other tutorials, let me know. We will be filing more. And for now, have a great slam, and remember, keep on breaking the rules. Oh wait! I usually wink with this eye. I think because I was holding this.

Elysia Tsai, M.Ed., ATC introduces a variety of exercises using a 5”, 2.5 lb. Power Rope Ball for shoulder mobility, range of motion and stability. With an emphasis on proper form and body mechanics, you can experience a unique workout.
 

(0:12) Double Backwards

(0:18) Double Forward

(0:33) Counter Clockwise

(0:43) Clockwise

(0:50) Right Over/Left Counterclock

(1:14) Right Back/Left Clockwise

(1:31) Off Set Rhythm

(1:58) Right Back/Left Clockwise

(2:18) Same on Left Foot Cross

(2:22) Figure 8 Down Stroke

(2:40) Figure 8 Up Stroke

(3:13) Overhead Counter/Clock Wise

(3:25) Running Arm/Swim Shoulder

(3:30) Right Forward/Left Backward

(3:47) Right Backward/Left Forward

(4:00) Wrist Mobility/Posture Hold

(4:15) Double Helicopter

(4:22) Over Front to Back

(4:36) Over Back to Front

(4:46) Under Back to Front

(4:54) Under Front to Back

(5:11) Over/Under Front to Back

(5:30) Over/Under Back to Front

(5:58) Double Over Clockwise

(6:07) Double Under Clockwise

(6:16) Double Over/Under Clockwise

(6:40) Double Over Counterclock

(6:50) Double Under Counterclock

(7:03) Double Over/Under Counterclock
 

(0:01) Hey everybody, Elysia here from Si Boards and I’m using our small 5”, 2.5 lb. Power Rope Balls for shoulder mobility. Make sure you can do each of these exercises independently on each arm and ambidextrously. These moves require great thoracic mobility and overhead shoulder extension. The added weight at the end of the rope helps increase the leverage and the stretch. Beginners, you can triple wrap to shorten the rope until you get used to the swinging motions.
 

(1:29) In order for me to have good mobility, I need to stand up straight and have separation within my rib cage and thoracics all the way into my abdominals. I also need to have shoulder stability as this added weight is swinging around me. Because some of these moves are complex, I do half pulls first to get the motion down. I usually warm up with ten rotations to each side and each direction, and I make sure that I do each side equally and ambidextrously. I always start with good posture and relaxed upper traps.
 

(2:41) My objective is to always have good form, good control, and quality of movement. When I start to feel fatigued and my form is breaking down, I always stop and reset. If I push myself to high reps in extreme fatigue, I know that my stabilizers may not be able to control the weight as it swings around me. With each of these moves, there’s a fine-tuned coordination to having an angle of pull, momentum, and control of that momentum with your range of motion. Most of the time, I have a small angle of pull where I speed up the Rope Ball and then let that angular momentum take over.
 

(4:02) Now we’re going to work on wrist mobility as you maintain a shoulder position hold. It is vital that you have good posture, scapular depression, and relaxed upper traps. You’ll want to triple or quadruple wrap the ropes so that the Balls only come to the mid bicep. I hold my position steady with my shoulders and my elbows, and the mobility comes from the wrist motion. You’ll be able to continue your reps by adding a little bit of body inertia as if you were hula hooping.
 

(4:57) All of these exercises are high performance moves, and they really require you to have good body mechanics and an understanding of proper movement. For beginners, I suggest you try these exercises first without the Power Rope Balls. If you can properly swing your arms in these patterns, then you can add the added weight.
 

(5:24) I usually look forward and maintain my focus on the Power Rope Balls by using my peripheral vision rather than looking left and right. As you progress in your skills, you can add eye tracking and visual acuity exercises. If you’re playing a sport where you’re catching or striking balls, this would be perfect for visual acuity training.
 

(5:59) For shoulder and back rehab, I’m maintaining spinal control and scapular control. If you’re involved in a sport where you’re wrapped around your opponent and controlling them, that added shoulder and spine endurance is really vital for you to be able to compete to the end with strength and stability.
 

(6:43) I love our small 5” Power Rope Balls for these complex coordination moves. The full shoulder range of motion is also fantastic for my mobility. I know that I have shoulder and core stability with my arms outstretched in these unique positions. At this time my shoulders are getting tired and my form is starting to break, so I know it’s time to reset.
 

(7:16) I had a super fun time at the wall these Double Rope Balls. I hope you have fun! Rock on everybody, and I’ll see you at the concrete playground. For more information, check us out at www.si-boards.com and Jump Into the Next Generation.

Hey everybody! Elysia here from Si Boards and we have just come up with our brand new product: the Power Rope Ball. We’ve taken our amazing medicine ball of super high rebound, solid urethane perfection, molded a hole through it, and laced a rope through it.

(0:17) So, what you’ll see in traditional power balls is that the rope is exposed, but we’ve taken care of that. We have a nice plug on the top here and the rope will never hit the ground, so when you’re doing really big swinging motions, and the top of the ball is hitting the ground, your rope is protected.
 

And we can adjust the rope length. You can change out the rope if you want something a little bit stiffer like a traditional rock climbing rope. We use a sailing rope that is a little dynamic and softer on the hands. It’s got the most amazing rebound, just like our balls.
 

(0:51) So what’s the difference in the function? The traditional air filled rope ball don’t return very well, and when they don’t return very well, the directory path of the ball coming off the wall is a little unpredictable and can come back to your face
 

As far as the sizes, check this out! 2 ½ pounds, which is our traditional 5” ball, is perfect for small shoulder movement that’s light and quick, and really responsive. And then we have our 6 ½” ball, which is 5 ½ pounds and is perfect for your general athletic moves, one handed more powerful moves. It’s super awesome. And our large, 8 ½” ball, which is 12 ½ pounds, it is amazing for super big, powerful, rotational moves. Split the rope, do some other diagonal moves. It is so much fun.
 

(2:08) 45 Moves (You’ll be blasted tired!)

1: Seated Double hand rotation

2. Single hand rotation

3. Alternating Single Hand

4. Single Hand Diagonal Chop

5. Overhead Circles

6. Kneeling Chop

7. Wrap around Hands

8. Spilt Rope Torso Rotation

9. Side Swings

10. Kettle Ball Swing

11. Paddle and Dive

12. Triceps Burner

13. Explosive Lineman

14. Top Hand Steering Wheel

15. Bottom Hand Steering Wheel

16. Around the World

17. Standing Overhead Circles

18. Single Handed Circles

19. Double Hand Figure 8

20. Single Hand Figure 8

21. Softball Pitch

22. Big Serve

23. Side Clock

24. Single Hand Rotation

25. Standing Double Hand Rotation

26. Double Hand Diagonal Chop

27. Single Hand Diagonal Chop

28. Single Hand Overhead Chop

29. Hand Exchange Rotation

30. Hand Exchange Diagonal Chop

31. Lunge Stance and Roundhouse

32. Full Lunge and Roundhouse

33. Step and Roundhouse

34. Lunge and Half Clock

35. Single Hand Side Swing

36. Single Hand Side Diagonal Chop

37. Backward Slam

38. Hand Exchange Backward Slam

39. Side Strike

40. Hockey Hold

41. Split Hand Strike

42. Wind-Up Step and Strike

43. Uppercut

44. Double Shoulder Paddle

45. Double Shoulder Big Swing

46. Alternative Back Stroke

47. Clapper

Get a grip! Check our our 3" Rope grip. Perfect for large hands and split hand training.

0:01- 3” ROPE GRIP
Hey everybody. I’m Elysia here from Si Boards, and I’m going to introduce our 3” Rope Grip that you’re going to place on your Power Rope Ball

0:13
The 3” Rope Grip is made from the same, solid urethane material that we use to make our medicine balls and our Power Rope Balls. Super durable, and super responsive. This Rope Grip is so awesome, especially if you have large hands. They will give you an added grip for the rope, and increase your variability for your exercises.

0:34
For some with large hands, the grip on the rope maybe a little too small for them, or you don’t want to continually wrap around your hands. So this Rope Grip is the perfect edition to your power rope ball. I like to use the 3” Rope Grip at the middle of the rope.

0:50
So what you’re going to do is you’re going to thread one through and then wedge the second one in there just enough, and then pull all the way through. And then you’ve got your two tails. Make sure that’s all even. Then what I would do is tie a knot here at the bottom, so that it doesn’t slip all the way down to the bottom. If you want and you still have enough room to tie a knot at the very, very bottom.

1:30
And there you have it! As you start to slam, these knots will tighten, and you will get a little bit more space out of your rope. If you’re using the Rope Grip, you may want to get a longer rope to count for the extra knots

1:42
The 3” grip is perfect for giving you a variety of handholds. So I like to do some split hand training with the heavier ball because that provides a really heavy rebound and it really requires me to contract eccentrically on that rebound and it is fantastic for training.

1:57
And I like to hold forward with one side and backwards with the other. So imagine if you’re doing something similar to a sludge hammer drill, or hockey training, or something where you need to split your hands and have that rotational power.

2:12
And so when I’m slamming, instead of me over gripping the rope, and having forearm pump, I can just easily hold that in a wider hand, and use my entire palm to catch, and then go into the next repetition. The 3” grip is also unique where you get to put your fingers around the rope, and then you can grasp it like this. And that will give you a unique feel, as you are rotating around as well. You don’t have to have such a tight grip on that small rope.

2:43
Normally, I use the 3” grip on the 6 ½ inch Power Rope Ball. And this is the one that I’ve been using for a very long time at the park. It has been thrown in and out of the car and the suit case. It’s been dragged all over the ground, all over the concrete. It’s been really well used. And you can see a little bit of wear with the rope and the rope color, and a little bit of the thickness. But it’s still in fantastic shape, given all of the use that it’s been getting.

3:14
So for any of you needing to work on your grip strength, this over a pull up bar, or using it on a longer rope for a tug of war, oh my gosh! It’s really going to fire up those forearms and improve your grip strength.

Back at the concrete playground! Elysia Tsai takes you through the step by step progression for our unique Switch Hitter move using our Power Rope Balls. Perfect for powerful swinging sports and balanced core power.

0:01 SWITCH HITTER PROGRESSION PART ONE- 2 HAND PROGRESSION

0:18
Today, we’re going to do the tutorial for the switch hitter move, and this is an advanced move that really requires some progression and getting into it. So I’m going to take you through that progression. Let’s get started!

0:29 HAND EXCHANGE

0:35 KEEP HAND OPEN TO CATCH ROPE

0:41 WORK BOTH DIRECTIONS

0:50 AROUND THE WORLD/ BODY
I call this the around the world because your body is your world. Alright, next, we have to get used to going up and over our head.

0:58 AROUND THE HEAD 2 HANDS

1:02 GENTLY WEIGHT SHIFT

1:06 FEET ON THE LINE

1:11 SPIRAL 1-2 HANDS OVERHEAD

1:23 SPIRAL 2-ONE HAND OVERHEAD

1:30 SPIRAL 3- HAND EXCHANGE OVERHEAD

1:47 PERFECT STANDING WARM-UP
This is a fantastic warm-up for your posture and your core because this is a standard move. So we need to have full engagement in our abs and our torso to really be able to swing hard.

2:01 6.5”/ 5.5 LB MEDIUM POWER ROPE BALL
I’m using my 6.5” medium power rope ball, which is 5.5 pounds in weight. Just perfect for this move.

2:11 LEARNING YOUR PIVOTS

2:18 AROUND THE WORLD PIVOT

2:24 AROUND THE HEAD PIVOT

2:32 WEIGHT AWAY FROM BODY = CONTROL
The weight of this power ball, as it gets away from your body, it really slings you around, and it requires so much core control. Requires so much core control to stay upright. Alright, so those are your warm-up moves, and now, let’s hit the wall.

2:49 SLAM ALL THE WAY TO THE WALL
To get started, you need to make sure that you’re going to hit all the way to the wall here with your hand.

2:55 DO NOT STOP SWING HALF WAY
If you have any hesitation, and you come here and you stop, the ball is not going to properly hit the wall, and rebound in the proper trajectory. So you have to have confidence in this move, and if you don’t have the confidence, or your athlete just isn’t quite sure then you’re not ready for this progression.

3:11 EASY SWING TO WALL

3:20 SPLIT HANDS FOR BETTER CONTROL

3:28 SLIDE BOTH HANDS TO BOTTOM OR ROPE
Towards the bottom there, I’m going to slide both hands to the bottom of the rope. I’m just taking it really easy. Hit and control. You want to warm up both sides, so make sure you are completely warmed up through your torso here.

3:56 SLAM AND 180 PIVOT CONTROL
This next progression allows you to maintain the same hit on the same side, but moving into your 180 getting comfortable with rotating around.

4:09 CONTROL REBOUND MOMENTUM

4:14 PLANT, DRIVE THROUGH HIPS, HIT

4:26 SPLIT HANDS TO ROPE SLIDE

4:37 DISTANCE AWAY FROM THE WALL
When you do the around the body, you need to make sure that you have enough space from the wall here. So if you were to stand about two feet out, you know that you can swing around your body.

4:46 SWING AROUND HEAD AND HIT

5:14 CONTROL REBOUND AROUND BODY

5:32 BOTTOM HAND CLOSE TO WALL

5:41 SWITCH HITTER TIME!

5:52 FEET SET, OVERHEAD, HIT

5:58 AROUND THE BODY, FEET SET, OVERHEAD

7:15
When I happen to turn, it is my leg closest to the wall that actually moves, and I’m pivoting on my outside leg. Also, you’ll notice how far my arms are. I’m fully extended to get all of that power all the way out. Fully extend your body.

7:43
If you have any hesitation and you pull in, the rope ball is not going to hit properly on this nice curved part. It’s actually going to stop your momentum and it’s going to change, and you’re going to hit the cap. And then it’ll ricochet in some awkward direction and may even end up hitting you. So again, these are high-performance moves. Not made for the beginner. Really progress into these moves.

8:09
Can I tell you how much I love that switch hitter move? It is so fun. That was with two hands. Now, we’re going to do it with just one.

8:21 STAY TUNED FOR PART 2

Already everyone, have a great slam, and remember, continue to keep on breaking the rules.

Part 2 of our Switch Hitter Tutorial. Elysia shows you how to slam with forehand and backhands using one hand. Perfect for swinging sports such as Tennis, Baseball and Softball. Get ready for some fun at the concrete playground!

0:01 SWITCH HITTER PROGRESSION PART 2- 1 HAND PROGRESSION
Good morning Si Boarders. It’s Elysia, and I’m at my favorite place: the concrete playground. Welcome to the concrete playground.

0:11 HAND EXCHANGE
We’re first going to start by learning how to do the hand exchange. You want to have a nice, open hand.

0:16 AROUND THE HEAD 2 HANDS
But first, let’s start off with just going straight overhead with two hands.

0:20 SPIRAL 1- 2 HANDS OVERHEAD
Okay, now let’s take that around the body, spiral overhead.

0:25 SPIRAL 2- ONE HAND OVERHEAD
So I’m going to go right hand. Hand exchange. Around the body.

0:30 SPIRAL 3- DOUBLE HAND EXCHANGE
Right hand. Left hand. Around the body.

0:35 6.5” / 5.5 LB MEDIUM POWER ROPE BALL
I’m using my 6.5” medium power rope ball, which is 5.5 pounds in weight, just perfect for this move.

0:42 AROUND THE WORLD PIVOT
So I would suggest that going around your body, right there on the line.

0:48 AROUND THE HEAD PIVOT
Let’s go overhead now. Can I tell you how much I love that switch hitter move? It is so fun. That was with two hands. Now we got to do it with just one.

1:04 SLAM ALL THE WAY TO THE WALL
To get started, you need to make sure that you’re going to hit all the way to the wall here with your hand.

1:09 DO NOT STOP SWING HALFWAY
If you have any hesitation, and you come here and you stop, the ball is not going to properly hit the wall and it will rebound in the proper trajectory. And they it’ll ricochet in some awkward direction and may end up hitting you. You have to have confidence in this move. And if you don’t have the confidence, or your athlete just isn’t sure, then you’re not ready for this progression. So again, these are high performance moves. Not made for the beginner. Really progress into these moves.

1:39 SINGLE HAND SLAMS
To first start off with one hand, you got to get used to slamming the wall with just one hand.

1:44 FOREHAND SLAM

1:51 FINISH ROTATION TO THE WALL

2:06 BACKHAND SLAM
That was a forehand slam. Now we’ve got to do backhand slam.

2:32 FOREHAND AND BACKHAND PIVOTS

3:05 SINGLE HAND SWITCH HITTER!
Alright, here we go. Full sequence. Let’s just get right at it.

3:12 FOREHAND SLAMS
Switch hands. Outside hand.

3:17 KEEP ROPE IN OUTSIDE HAND

3:30 SLAM, PIVOT, AROUND BODY

3:37 OVERHEAD, HIP DRIVE, SLAM

4:28 BACKHAND SLAMS

4:35 SPIRAL 3- EXTRA HAND EXCHANGE

4:52 AROUND BODY, DOUBLE EXCHANGE

5:03 NEAR HAND SLAMS TO THE WALL

5:58
That was the backhand. Now, let’s combine the backhand, and the forehand.

6:04 FOREHAND AND BACKHAND COMBO
I’m going to do a forehand facing you, and a backhand facing away. Here we go. Forehand. Spiral.

6:50
Man I love that move. I love that move. It’s so, so awesome.

7:04
Alright Si Boarders and Si Slammers, that was the ambidextrous switch hitter move! Wow! Have fun, have a great slam. Remember to progress into it, and if you’re not feeling it, you’re just not quite there yet. Keep on working on your moves.

7:21
Have fun, leave me a comment below on how you like this move, and if you want to see other tutorials, let me know. We will be filing more. And for now, have a great slam, and remember, keep on breaking the rules. Oh wait! I usually wink with this eye. I think because I was holding this.

Elysia Tsai, M.Ed., ATC introduces a variety of exercises using a 5”, 2.5 lb. Power Rope Ball for shoulder mobility, range of motion and stability. With an emphasis on proper form and body mechanics, you can experience a unique workout.
 

(0:12) Double Backwards

(0:18) Double Forward

(0:33) Counter Clockwise

(0:43) Clockwise

(0:50) Right Over/Left Counterclock

(1:14) Right Back/Left Clockwise

(1:31) Off Set Rhythm

(1:58) Right Back/Left Clockwise

(2:18) Same on Left Foot Cross

(2:22) Figure 8 Down Stroke

(2:40) Figure 8 Up Stroke

(3:13) Overhead Counter/Clock Wise

(3:25) Running Arm/Swim Shoulder

(3:30) Right Forward/Left Backward

(3:47) Right Backward/Left Forward

(4:00) Wrist Mobility/Posture Hold

(4:15) Double Helicopter

(4:22) Over Front to Back

(4:36) Over Back to Front

(4:46) Under Back to Front

(4:54) Under Front to Back

(5:11) Over/Under Front to Back

(5:30) Over/Under Back to Front

(5:58) Double Over Clockwise

(6:07) Double Under Clockwise

(6:16) Double Over/Under Clockwise

(6:40) Double Over Counterclock

(6:50) Double Under Counterclock

(7:03) Double Over/Under Counterclock
 

(0:01) Hey everybody, Elysia here from Si Boards and I’m using our small 5”, 2.5 lb. Power Rope Balls for shoulder mobility. Make sure you can do each of these exercises independently on each arm and ambidextrously. These moves require great thoracic mobility and overhead shoulder extension. The added weight at the end of the rope helps increase the leverage and the stretch. Beginners, you can triple wrap to shorten the rope until you get used to the swinging motions.
 

(1:29) In order for me to have good mobility, I need to stand up straight and have separation within my rib cage and thoracics all the way into my abdominals. I also need to have shoulder stability as this added weight is swinging around me. Because some of these moves are complex, I do half pulls first to get the motion down. I usually warm up with ten rotations to each side and each direction, and I make sure that I do each side equally and ambidextrously. I always start with good posture and relaxed upper traps.
 

(2:41) My objective is to always have good form, good control, and quality of movement. When I start to feel fatigued and my form is breaking down, I always stop and reset. If I push myself to high reps in extreme fatigue, I know that my stabilizers may not be able to control the weight as it swings around me. With each of these moves, there’s a fine-tuned coordination to having an angle of pull, momentum, and control of that momentum with your range of motion. Most of the time, I have a small angle of pull where I speed up the Rope Ball and then let that angular momentum take over.
 

(4:02) Now we’re going to work on wrist mobility as you maintain a shoulder position hold. It is vital that you have good posture, scapular depression, and relaxed upper traps. You’ll want to triple or quadruple wrap the ropes so that the Balls only come to the mid bicep. I hold my position steady with my shoulders and my elbows, and the mobility comes from the wrist motion. You’ll be able to continue your reps by adding a little bit of body inertia as if you were hula hooping.
 

(4:57) All of these exercises are high performance moves, and they really require you to have good body mechanics and an understanding of proper movement. For beginners, I suggest you try these exercises first without the Power Rope Balls. If you can properly swing your arms in these patterns, then you can add the added weight.
 

(5:24) I usually look forward and maintain my focus on the Power Rope Balls by using my peripheral vision rather than looking left and right. As you progress in your skills, you can add eye tracking and visual acuity exercises. If you’re playing a sport where you’re catching or striking balls, this would be perfect for visual acuity training.
 

(5:59) For shoulder and back rehab, I’m maintaining spinal control and scapular control. If you’re involved in a sport where you’re wrapped around your opponent and controlling them, that added shoulder and spine endurance is really vital for you to be able to compete to the end with strength and stability.
 

(6:43) I love our small 5” Power Rope Balls for these complex coordination moves. The full shoulder range of motion is also fantastic for my mobility. I know that I have shoulder and core stability with my arms outstretched in these unique positions. At this time my shoulders are getting tired and my form is starting to break, so I know it’s time to reset.
 

(7:16) I had a super fun time at the wall these Double Rope Balls. I hope you have fun! Rock on everybody, and I’ll see you at the concrete playground. For more information, check us out at www.si-boards.com and Jump Into the Next Generation.

Hey everybody! Elysia here from Si Boards and we have just come up with our brand new product: the Power Rope Ball. We’ve taken our amazing medicine ball of super high rebound, solid urethane perfection, molded a hole through it, and laced a rope through it.

(0:17) So, what you’ll see in traditional power balls is that the rope is exposed, but we’ve taken care of that. We have a nice plug on the top here and the rope will never hit the ground, so when you’re doing really big swinging motions, and the top of the ball is hitting the ground, your rope is protected.
 

And we can adjust the rope length. You can change out the rope if you want something a little bit stiffer like a traditional rock climbing rope. We use a sailing rope that is a little dynamic and softer on the hands. It’s got the most amazing rebound, just like our balls.
 

(0:51) So what’s the difference in the function? The traditional air filled rope ball don’t return very well, and when they don’t return very well, the directory path of the ball coming off the wall is a little unpredictable and can come back to your face
 

As far as the sizes, check this out! 2 ½ pounds, which is our traditional 5” ball, is perfect for small shoulder movement that’s light and quick, and really responsive. And then we have our 6 ½” ball, which is 5 ½ pounds and is perfect for your general athletic moves, one handed more powerful moves. It’s super awesome. And our large, 8 ½” ball, which is 12 ½ pounds, it is amazing for super big, powerful, rotational moves. Split the rope, do some other diagonal moves. It is so much fun.
 

(2:08) 45 Moves (You’ll be blasted tired!)

1: Seated Double hand rotation

2. Single hand rotation

3. Alternating Single Hand

4. Single Hand Diagonal Chop

5. Overhead Circles

6. Kneeling Chop

7. Wrap around Hands

8. Spilt Rope Torso Rotation

9. Side Swings

10. Kettle Ball Swing

11. Paddle and Dive

12. Triceps Burner

13. Explosive Lineman

14. Top Hand Steering Wheel

15. Bottom Hand Steering Wheel

16. Around the World

17. Standing Overhead Circles

18. Single Handed Circles

19. Double Hand Figure 8

20. Single Hand Figure 8

21. Softball Pitch

22. Big Serve

23. Side Clock

24. Single Hand Rotation

25. Standing Double Hand Rotation

26. Double Hand Diagonal Chop

27. Single Hand Diagonal Chop

28. Single Hand Overhead Chop

29. Hand Exchange Rotation

30. Hand Exchange Diagonal Chop

31. Lunge Stance and Roundhouse

32. Full Lunge and Roundhouse

33. Step and Roundhouse

34. Lunge and Half Clock

35. Single Hand Side Swing

36. Single Hand Side Diagonal Chop

37. Backward Slam

38. Hand Exchange Backward Slam

39. Side Strike

40. Hockey Hold

41. Split Hand Strike

42. Wind-Up Step and Strike

43. Uppercut

44. Double Shoulder Paddle

45. Double Shoulder Big Swing

46. Alternative Back Stroke

47. Clapper