Core Training with the Power Rope Ball

 

 

  Start: Perform this drill in a standing position with back 6-12 inches from a solid wall. Standing with the torso erect and knees slightly bent, securely hold the Power Rope-Ball™ by inserting the wrist through the rope handle and grasping the rope with the hand. Use the other hand to grasp the rope for maximum security. 

 

Action: Swing the Power Rope-Ball™ so that the ball contacts the wall directly over the head. As the ball rebounds, forcefully swing the arms downward so the trajectory of the ball takes it between the legs. Continue this pattern for approximately 15-30 seconds. If a suitable wall is not available, this drill can be performed lying down on a hard surface.  Perform the same movement pattern as noted above.

 

Focus Points: Always keep the rope of the Power Rope-Ball™ under tension while performing this drill to reduce the incidence of the ball striking and injuring the user. Keep the core tight and maintain an upright posture to avoid any further injury.

Start: Stand in front of a solid wall and securely hold the Power Rope-Ball™ by inserting the wrist through the rope handle and grasping the rope with the hand. Use the other hand to grasp the rope for maximum security. Maintain a slight bend in the knees and keep the hips against the wall. Grasp the Power Rope-Ball™ so that the rope is wrapped around the wrist and grasped by the hand. Use the other hand to grasp the rope for maximum security. 

 

Action: Start by forcefully extending the arms to the left or right side, as if swinging a bat, to accelerate the ball away from the body and toward the wall. Target the core musculature by keeping the shoulders and hips close to the wall at all times. When the ball rebounds, swing the arms and rotate at the hips in the opposite direction to accelerate the ball across the front of the body so it strikes the wall on the opposite side of the body. Continue to keep the ball moving from side to side for approximately 15-30 seconds.

 

Focus Points: Always keep the rope of the Power Rope-Ball™ under tension while performing this drill to reduce the incidence of the ball striking and injuring the user. Keep the core tight and maintain an upright posture to avoid any further injury.

 

Start: In a seated position, extend the legs out in front of the body. Securely hold the Power Rope-Ball™ by inserting the wrist through the rope handle and grasping the rope with the hand. Use the other hand to grasp the rope for maximum security. Maintain an upright posture and engage the core musculature.

 

Action: With a firm grasp on the rope, begin a downward swing toward the floor. After the Power Rope-Ball™ has rebounded off the floor, begin a slight rotation so the ball will hit the floor on the opposite side. Continue this pattern for approximately 15-30 seconds. To avoid injury from the Power Rope-Ball™, maintain an upright posture and keep the head back.

 

Start: Stand with feet hip-width apart and knees slightly bent to help maintain balance. Keep the core tight and maintain an upright posture. Securely hold the Power Rope-Ball™ by inserting the wrist through the rope handle and grasping the rope with the hand. Use the other hand to grasp the rope for maximum security. 

 

Action: Forcefully swing the Power Rope-Ball™ to one side to help build speed. Quickly swing it to the other side; try to build up speed by driving the elbow back during the downward motion. Maintain a tight core while performing this figure-eight pattern. Keep the knees slightly bent to help maintain balance during this exercise. This exercise will work the core, shoulders, arms, and back as well as the lower body. Maintain this pattern for approximately 15-30 seconds.

 

                    Start: Securely hold the Power Rope-Ball™ by inserting the wrist through the rope handle and grasping the rope with the hand. Stand with feet slightly wider than shoulder-width apart, and extend the arms above your head with the ball resting on the upper back. Knees and elbows should be slightly bent to avoid undue stress on the respective joints.

 

Action: Rotate the ball overhead in a multiplanar manner. Speed of movement should be kept to a controllable speed to avoid injury. The core muscles should be engaged and the breathing pattern should remain normal during action phase of exercise. Perform rotations for a set period of time and then rotate to the opposite side. Maintain this pattern for approximately 15-30 seconds.

 

 

Exercises designed by: Robyn Quattlebaum, NSCA-CPT, NASM-PES and B. Daryl Shute, MS, CSCS