5" Small Rope Ball Ball Diameter: 5" Small Weight: 2.5 lbs / 1.13 kg Small size for precise movements Perfect for: one handed moves and shoulder stability, mobility and range of motion warm-up Unique small size allows complex cross arm moves Light weight will not overtire your shoulders Great for beginners learning swinging motions Short rope length: 42" / 1 m (black rope cap) Medium rope length: 51" / 1.3 m (red rope cap) Long rope length: 60" / 1.5 m (blue rope cap) DESCRIPTION The Most Unique Small and Light Power Rope Ball Light And Quick: 5" Small Power Rope Ball is perfect for beginners, shoulder strength and endurance, fine tuning your coordination and learning how to engage core control with swinging motions. Quick motions without excessive weight helps you keep posture stability. Start Your Engine: A great ball size and weight to get warmed up for the big game. Small enough to carry with you and light enough to get a great warm-up sweat without tiring you out. Wake up your body structures and core control to get the most out of the important reps. Great for figure 8's, clockwise and counterclockwise rotations to the front and side of your body. Double Trouble: The small size of this rope ball lets your use two at the same time against the wall. Throw both hands upward and simulate an Olympic snatch or slam downward and behind you to simulate a double hand paddle. Open your chest and arms towards the wall and then cross your arms. Fine tune your coordination for alternating backstroke motions and let both shoulders work in unison. Unique Size: A perfect size for complex shoulder and wrist mobility moves. Confidently rotate these with outstretched arms and have plenty of body clearance compared to large Rope Balls. Find new ways to warm-up such as swinging under your legs as you high kick or use double behind your back for thoracic mobility. Elysia's Notes: Wow! Do I love these small 5" Power Rope Balls. They are so perfect for warm up. I wrap around my hand once and secure the rope around my hand. This allows me to get big swinging motions and open my hand at the top of my swing when I need the most stretch from my shoulder tissue. I warm up my shoulder mobility before heading to the wall. And when I am at the wall it's nothing but double trouble! I love the complex coordination of crossing the rope balls and burning shoulder endurance. Download Your Instruction Manual And Training Guide Here! TECHNICAL SPECS Diameter: 5 inches / 12.7 cm Weight: 2.5 pounds / 1.13 kg Circumference: 15.7 inches / 39.87 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 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 USER GUIDE 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 ROPE LENGTHS 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 VIDEO 30 Shoulder and Wrist Exercises for Mobility, Stability and Strength 40+ Core Power and Shoulder Strength Exercises with Double Rope Balls Shoulder and Core Warm-Up for Complex Movement Sequences Power Rope Ball Product Information Videos QUICK LINKS Download our Instruction Manuals click here See more Power Rope Ball training videos click here Learn the details of All Si Boards Power Rope Balls click here Power Rope Ball Instructions click here Power Rope Ball Precautions and Care click here Compare the Tech Specs of all Si Boards Power Rope Balls click here Shop all Power Ball Products click here
