How To Adjust The Power Rope Ball:

Step 2:

To lengthen the rope you may need to purchase a longer rope and assemble. A rope diameter of 1/2" static climbing rope or 7/16" dynamic sailing rope will fit. You can contact Si Boards and ask for a custom cut rope length.

Step 3:

To change the rope, disassemble the current rope and caps. Use a hot cutter to seal your new rope ends. Thread the rope through the top cap and make sure the ends are even. Seal 2" of the rope ends with electrical tape or an adhesive tube shrink wrap.

Step 4:

Secure the top cap and thread the rope through the ball. Secure the bottom cap and tie a knot as close as possible to the bottom cap. If the bottom cap moves downward you can re-tie the knot. Tie the ends of the rope together if you prefer.

How To Hold The Power Rope Ball:

Single Hand:

Firmly grasp the rope and touch the bottom knot at the base of your hand. This single hand position allows one handed transfer moves using both hands independently. This is the most difficult hold to secure if you do not have a strong grip or your hand fatigues

Single Hand Wrap:

With the single hand hold, wrap the rope around the palm of your hand for added security. This position allows a secure one handed move using the same arm and is recommended for safety.

Two Handed:

Firmly grasp the rope with both hands like a baseball grip. The two handed grip allows you to coordinate both arms at the same time. The rope may also be wrapped around the bottom hand for security. An alternative grip is to alternate your hands with the top palm facing downward and the bottom palm facing upward.

Independent Uneven Single Hands:

Untie the bottom knot and use each rope independently. Use the single hand grip on each rope and wrap the rope around the palm of each hand. Wrap one hand once. Wrap the second hand several times until you have the desired length. This position allows you to keep your shoulders and hands apart like a hockey grip.

Caution:

Some users prefer to secure the rope around the back of the wrist and through the palm of the hand. Take caution in this position as it can be very dynamic on your wrist and thumb. Due to the rebound of the Power Rope Ball it will be more force compared to an air filled ball.

How To Swing The Power Rope Ball:

Step 1:

The superior rebound of the Power Rope ball can be difficult for beginners to handle. The first step is to swing the ball left and right lightly. Do not bounce against a wall yet.

Step 2:

Get into a comfortable squat stance and contract your abdominal muscles for stability. Stand with good posture for shoulder stability.

Step 3:

Using a two handed grip, keep your hands at arms length and let the Power Rope Ball hand in front of you. Always keep your hands at arms length and with relaxed arms. This helps guide the ball in a path away from your body.

Step 4:

Gently swing the Power Rope Ball to the right. As the ball loses momentum it will feel still. At this moment gently guide the ball in the opposite direction. Always avoid abrupt direction changes or pulling the rope off balance.

Step 5:

Once you are comfortable going back and forth, swing the ball overhead in a circular motion. Gently guide the ball in the intended direction. Follow the ball momentum and keep a consistent ball path.

Step 6:

To stop the Power Rope Ball, allow it to slow down then gently guide the ball back to the ground. Avoid stopping abruptly or pulling the ball into your body. This will change the path of the ball and may hit your body.

Step 7:

Try other swinging motions such as figure 8 wood chops and reverse wood chops with a two handed hold. When you are confident in the ball movement try one handed holds while swinging the ball above your head and in figure 8's.

How To Bounce The Power Rope Ball Off A Wall:

Step 1:

The superior rebound of the Power Rope Ball can be difficult for beginners to handle. The first step is to swing the ball left and right with light contact against the wall.

Step 2:

Get into a comfortable squat stance and stand with your back towards the wall. Contract your abdominal muscles for stability. Stand with good posture for shoulder stability.

Step 3:

Using the two handed grip, keep your hands at arms length and let the Power Rope Ball hang in front of you. Always keep your hands at arms length with relaxed arms. This helps guide the ball in a path away from your body.

Step 4:

To properly bounce the Power Rope Ball off of the wall you must follow your swing all the way towards the wall. If you give the ball slight momentum and then stop your swing too soon before the ball hits the wall you will disrupt the natural trajectory. The ball may not hit the wall properly or rebound in a predictable and consistent path.

Step 5:

Lightly swing the Power Rope Ball to the right and follow through towards the wall. Allow the ball to bounce against the wall and let it rebound back in the opposite direction. Then guide the ball to the left and bounce it off the wall.

Step 6:

Continue until you are comfortable with the amount of force needed to consistently and rhythmically bounce the Power Rope Ball off the wall. Avoid abrupt direction changes or pulling the rope off balance.

Step 7:

To stop the ball let it rebound off the wall and gently guide it to stop. It may take several movements if you have considerable momentum and speed built up.

Step 8:

When you are confident in the ball movement increase the speed. Try other two handed motions such diagonal chops.

Step 13:

The seated position can be used for side to side and diagonal chops.