19 Powerful Rope Ball Moves for Baseball, Hockey, Lacrosse and Tennis
Elysia is back at the concrete playground slamming our 6.5" Power Rope Ball to the max. I added our one of a kind 3" rope grip to give me a unique advantage.
0:11 6.5” / 5.5 LB POWER ROPE BALL
Hey Si Boarders, Elysia here, and we are going to do some power rope ball training with this 6.5” medium ball. One of my favorites, and the 3” rope grip.
0:16 THREAD ONE ROPE
You’re going to thread one rope through there.
0:20 WEDGE THE SECOND ROPE / PULL IT ALL THROUGH
Wedge the other on. You’re going to wedge the bottom one and then pull, and then eventually, both will come through.
0:32 SPLIT HAND TRAINING
The three-inch rope grip is so perfect for split hand training. Imagine that you’re sledge hammering against the wall. I’m 5’4”, so I use the short the short rope with the black cap. A little bit bigger than a hand distance from the end of the rope. That will give me enough room to tie this off. So I like about a shoulder-width distance. If you’re taller, you would use a longer rope with either a red or blue cap, or if I wanted to get a wider grip, I would use a longer rope and just keep one rope ball with this on there.
Now I’m going to tie the bottom knot. My rope tying skills are not on par today. As I get going, the rope is going to stretch out a little bit and give me a little bit more room. But this is going to be perfect for allowing me to keep a nice, tight position.
1:17 WE HAVE 3 ROPE LENGTHS AVAILABLE
If you need to have a bigger range of motion, then go with a longer rope and you can have a bigger swing, which will require greater core control and a lot more eccentric control on that rebound. The rebound on these balls, remember, they’re solid urethane, made with a 70% rebound. So they are incredible.
1:34 OPEN HAND TO CATCH THE REBOUND / DON’T OVERPOWER YOUR GRIP
This is going to give me a nice open hand so that when it comes really quickly and powerfully off the wall, I don’t have to have a super, super tight grip on the rope. I can easily cradle it in my hands, eccentric catch that rebound, and then power through to the next rep.
There are several positions to which way you’re facing the wall, so let’s get after it. The first one, I’m going to start facing the wall, because it’s a shorter distance for my rebound and my torso rotation.
2:07 FACING WALL MID ROTATION
2:14 LOW FORWARD PADDLE
2:25 FORWARD AND STRONG PUSH
This move facing the wall is perfect for overhead athletes, but it requires so much shoulder stability and ab control in a tall stance, full thoracic extension, and having that really tall ribcage.
2:46 HIGH ELBOW OVERHEAD SLAM
I call this the high elbow. So, so good.
3:04 PERPENDICULAR TO WAILL MID ROTATION
Perpendicular to the wall. Get even more torso rotation.
3:16 LOW SLAM
3:27 HIGH SLAM AND HOLD
Oh man. That one is so fantastic. It really requires you to get down low, power through, have tissue elasticity, and mobility that lateral cage, and be able to reach way, way up overhead. That strong, strong rebound, but what I like to do is catch and hold, and work on that eccentric and that stability move. I’ll show you the full swing.
4:01 HIGH TO LOW SLAM FULL SWING
That is so awesome and tiring. Wow.
4:20 BACK TO WALL MID ROTATION
Now I’m going to face away from the wall and do diagonal patterns. Just going to keep on turning.
4:30 UNDERHAND ON ROPE GRIP
4:35 OVERHAND ON ROPE GRIP
4:40 DIAGONAL HIGH CROSS BODY PULL
4:47 DIAGONAL CROSS OPEN SHOULDER PULL
4:53 DIAGONAL LOW SLAM
4:59 SINGLE SIDE LOW PADDLE PULL
5:06 EASY SLAM HARD SLAM LOW PULL
5:18 HAND EXCHANGE LOW PADDLE PULL
5:30 BETWEEN THE LEGS LOW PULL
5:36 CENTRAL LOW TO HIGH PULL
5:44 BETWEEN THE LEGS HAND EXCHANGE
Alright Si Boarders, there you have it. 6.5” power rope ball with a 3” grip. Boom! Perfect if you have large hands, or you just want to stay open, and not overpower your grip on the rope. Super fun. I am a sweaty mess, because it just really wakens everything up, and absolutely requires you to have so much strength, and reactive stability. Have a great time at the concrete playground and with your power rope balls. And remember, keep on breaking the rules.
3" Mini Ball Rope Grip for Large Hands and Split Hand Training
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
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.
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.
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.
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
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.
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.
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.
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.
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.
Switch Hitter Tutorial- Perfect for Swinging Sport AthletesBack 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
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
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.
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.
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.
Switch Hitter Tutorial Part 2- Perfect for One Handed Moves
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
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.
Man I love that move. I love that move. It’s so, so awesome.
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.
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.
30 Shoulder and Wrist Exercises for Mobility, Stability and Strength
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
(0:50) 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
and Jump Into the Next Generation.
40+ Core Power and Shoulder Strength Exercises with Double Rope Balls
Elysia Tsai, M.Ed., ATC introduces our double Power Rope Ball moves. The small size and weight allows unique cross body movements and complex sequences. Great for shoulder and scap stability, mobility for overhead athletes and coordination.
(0:31) Double Shoulder Extension
(0:53) Alternating Arm
(1:00) Double Arm On Rhythm
(1:07) One-Two Slam Off Rhythm
(1:40) Left and Right
(1:58) One-Two Slam
(2:10) Diagonal One
(2:20) One-Two Slam
(2:33) Diagonal Two
(2:42) One-Two Slam
(2:54) Steering Wheel
(3:09) Low Paddle Pull
(3:15) Double Time
(3:24) One-Two Slam
(3:42) Extension/Left and Right
(4:00) Diagonal/Left and Right
(4:15) Big Opener
(4:42) Running Arm
(4:50) Double Time
(5:05) One-Two Slam
(5:25) Trunk Rotation
(5:30) Chest Fly
(5:45) Big Serve
(5:54) Double Arm
(6:05) One-Two Slam
(6:20) Step and Serve
(6:32) Side Sweep
(6:55) Double Arm
(7:20) Side Facing
(7:22) Double Arm
(7:57) Standing Forward Slam
(8:10) Double Time
(8:32) Slam and Jump
(8:42) Kneeling Slam
(8:52) Double Time
(9:20) Kneel to Lunge
(9:30) Lunge and Slam
(0:01) Hey everybody, Elysia here from Si Boards and these
exercises are perfect for overhead athletes. When you powerfully extend and
need to be able to reach way over your head, you also need shoulder stability
as you go up against opponents. First, we’ll get used to the unique rebound of
our Power Rope Balls. You need good range of motion and tissue mobility to be
able to open your shoulder all the way to the wall. To properly slam the Power
Rope Ball, your hand needs to be very close to the wall. For double shoulder
moves, you need good mobility through your rib cage and abdominals. Start your
power from your hips and then be ready to eccentrically contract to control the
(0:53) Apply these various rhythms to each of your new moves
and ensure that you can do each move ambidextrously and with good control and
form on each arm before you try these complex, double arm moves.
Shoulder and Core Warm-Up Series for Complex Movement Sequences
Elysia Tsai M.Ed., ATC shows you a variety of shoulder and core warm up moves using a Si Boards Power Rope Ball. Great for overhead athletes, swinging sports and movement prep before complex sequences. Use the foundation movements and apply them to each unique exercise.
45 Different Power Rope Ball Exercise for Standing, Seated and Rotation Power Moves
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
Single Hand Diagonal Chop
Wrap around Hands
Spilt Rope Torso Rotation
Kettle Ball Swing
Paddle and Dive
Top Hand Steering Wheel
Bottom Hand Steering Wheel
Around the World
Standing Overhead Circles
Single Handed Circles
Double Hand Figure 8
Single Hand Figure 8
Single Hand Rotation
Standing Double Hand Rotation
Double Hand Diagonal Chop
Single Hand Diagonal Chop
Single Hand Overhead Chop
Hand Exchange Rotation
Hand Exchange Diagonal Chop
Lunge Stance and Roundhouse
Full Lunge and Roundhouse
Step and Roundhouse
Lunge and Half Clock
Single Hand Side Swing
Single Hand Side Diagonal Chop
Hand Exchange Backward Slam
Split Hand Strike
Wind-Up Step and Strike
Double Shoulder Paddle
Double Shoulder Big Swing
Alternative Back Stroke