Your Perfect Power Rope Ball Combos for Complete Training
This Explosive package is the ultimate slamming experience!
You are all set for a fantastic training session of shoulder mobility, fast explosive moves and powerhouse feats of strength! Add in the 3" Mini balls for hand eye coordination ball tosses, quick release drills or tissue release for a nice cool down. This is a great package when working with multiple clients and classes.
Start Your Mobility Warm-Up:
The 5" Small Rope Ball is fantastic for your shoulder mobility warm-up. Use one to wake up your full shoulder swings with a light and compact weight. Use two in complex motions for a greater chest and back strength. Start your double trouble slams and get your hip drive activated before moving to the larger Rope Balls.
Find Your Coordination:
6.5" Medium Rope Ball is perfect for fast and strong swings with complex sequences. A great size and weight to carry your momentum without overpowering you or feeling like you need more resistance. 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.
Break Down The Walls With Powerhouse Slams:
When you are ready to fully engage into powerful slams the 8.5" Large Rope Ball will never let you down. Put your warm-up and coordination training to the test with a heavy slam and equally responsive rebound. You will have to work hard to keep your footing and control the eccentric pull. A great size and weight for working on complete body control.
Finish With Function:
Use the 3" Mini Balls for added hand-eye coordination and quick releases to test your ambidexterity. Bounce and catch in patterns or throw for fun for accuracy. The 3" Mini Balls are great for trigger point release and tissue rolling after your explosive training session.
Elysia's Notes:
Come and join me at the concrete playground. I'll bring my suitcase filled with this Explosive combo of our Power Rope Balls. I absolutely love having all of these options. A sample training session would start with the 2 5" Small Rope Balls for shoulder mobility. I start with one singe arm sequence and then add the double trouble double shoulder moves to fully open my chest and thoracic extension.
Then I use the medium 6.5" Power Rope Ball and work on complex sequences slamming and pivoting against the wall. To get better hip drive I take the Large 8.5" Power Rope ball and focus on slower but full strength moves with full body extension. I rep between the 6.5" and 8.5" Power Rope Balls. And finally I finish with some hand eye coordination with our Mini 3" Balls and work on shoulder range of motion. A perfect day at the park!
Download Your Instruction Manual And Training Guide Here!
8.5" Power Rope Ball:
- Diameter: 8.5 inches / 21.51 cm
- Weight: 12.5 pounds / 5.6 kg
- Circumference: 26.6 inches / 67.69 cm
6.5" Power Rope Ball:
- Diameter: 6.5 inches / 16.51 cm
- Weight: 5.5 pounds / 2.5 kg
- Circumference: 20.41 inches / 51.84 cm
5" Power Rope Ball:
- Diameter: 5 inches / 12.7 cm
- Weight: 2.5 pounds / 1.13 kg
- Circumference: 15.7 inches / 39.87 cm
3" Mini Ball
- Diameter: 3 inches / 7.62 cm
- Weight: 0.6 pounds / 0.27 kg / 9.6 ounces
- Circumference: 9.42 inches / 23.87 cm
Rope Length:
- 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:
- Women's shot put: 4.3 inch diameter
- Men's shot put: 5.1 inch diameter
- Lawn bowling: 5 inch diameter
- Small dodgeball: 6" inch diameter
- Youth soccer ball: 7.5 inch diameter
- Volleyball: 8.4" inch diameter
- Adult soccer ball: 8.9" diameter
- Women's basketball: 9" 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
8.5" Power Rope Ball
Suggested Use:
- Intermediate and advanced users to swinging and rotational training
- Requires strong body control and good joint stability
- Those desiring to make powerful movements with low reps
How It Feels To Swing Around The Body:
- Weight is difficult to control
- Challenges core control and balance especially when ball is far from the body
- One handed moves require extreme grip and shoulder control
How It Feels To Slam Against The Wall:
- Strong rebound will pull you in the opposite direction with ease
- One handed moves simulate grip sports requiring strong control
- Constant full body activation is needed for continuous reps
How It Feels To Slam Against The Ground:
- Abdominal control and activation is a must to control momentum
- Great strength is required to keep reps going
- One handed moves require extreme grip and shoulder control
Not Recommended:
- Individuals with poor posture and core control
- Individuals new to swinging and rotational training Individuals with poor balance
6.5" Power Rope Ball
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
5" Small Power Rope Ball
Suggested Use:
- Beginners to swinging and rotational training
- Low strength with high rep exercises
- Those desiring to strengthen shoulder and posture endurance
How It Feels To Swing Around The Body:
- Light weight requires less effort to keep momentum going
- Easily change directions and control momentum
- Great weight for one hand moves
How It Feels To Slam Against The Wall:
- Easily complete high reps without overtiring shoulder
- Overhead, between the legs and close to the body is easy with small diameter
- Confidently use fast and precise coordination using two rope balls at same time
How It Feels To Slam Against The Ground:
- Easily maintain seated posture
- Small diameter size allows diagonal moves without fear of body contact
- Light weight allows continuous reps without excessive strength
Not Recommended:
- Individuals with poor posture and core control Individuals with chronic subluxating or dislocating shoulders
- Strong users may feel the weight is too light for full body rotational training
3" Mini Ball
How It Feels To Throw:
- Mini ball is easy to grip
- Easy to work on glove transfer for baseball and softball
- Sized similar to a baseball and slightly heavier
- Will not be too heavy for repetitive throwing
- Great for hand-eye coordination drills
- Perfect for trigger point release
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
Power Rope Ball Buyer Guide Video. Learn about the great core strength training you can add to your exercises.
Nothing is more fun than slamming our Power Rope Balls at the concrete playground. Get your core strength, rotation power and swinging ready!
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