Precautions and Care
How To Use A Rope Ball
Si Boards Power Rope Balls are designed to give you the most effect rebounding ball on the end of a rope. Our superior urethane construction creates a well rebounding ball that follows in the natural trajectory path. This creates smooth and predictable rebound for better training. Below is information on how to use the rope call correctly.
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Power Rope Ball Instructional Video Table of Contents
(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
How To Adjust The Power Rope Ball:
To shorten the rope length you may tie another knot in the rope near the ball. You may also move the bottom know closer to the ball. A knot in the center will also shorten rope and will provide a second hand hold position.
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.
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.
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:
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.
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.
Two Handed Split:
Independent Even Single Hands:
Grip the bottom of the rope using a single hand position. Grip the middle of the rope with your other hand.The two handed split grip allows you to keep your hands apart. You may place a second knot in the rope to give you something to hold onto or keep your hand from sliding down. This grip allows you to change hand positions and is also a difficult hold to secure if you do not have a strong grip.
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. This position allows you to keep your hands apart and work your wrists independently. It also allows you to keep a wide shoulder position.
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.
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:
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.
Get into a comfortable squat stance and contract your abdominal muscles for stability. Stand with good posture for shoulder stability.
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.
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.
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.
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.
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.
Further advance the swing by changing hand positions. Using a one handed hold, swing the ball around your body at waist level and change hands. You can do the same for figure 8's.
Remember to keep your hands at arms length. Guide the ball in the path around your body in smooth controlled rhythm.
How To Bounce The Power Rope Ball Off A Wall:
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.
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.
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.
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.
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.
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.
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.
When you are confident in the ball movement increase the speed. Try other two handed motions such diagonal chops.
Advance these moves by using a one handed grip and bouncing the Power
Rope Ball off of the wall with one hand from left to right, diagonal,
straight backwards, straight forward or from side facing in a lunge
Once you are comfortable with the one handed grip and swinging both arms
independently, you can hand transfer the rope. Allow the Power Rope
Ball to rebound off the wall to the right. Transfer the ball towards the
left with your left hand open to receive the rope. Continue back and
Add agility to these moves by turning to the side of the wall. Complete a
clock circle swing and guide the Power Rope Ball towards the wall. The
ball will rebound off the wall and in front of your shins. Side step
away from the wall as the ball rebounds.
The kneeling position can be used for swinging motions and forward wood chops.
The seated position can be used for side to side and diagonal chops.