Power Systems Power Throw-Ball User manual

Power Systems Inc.
www.power-systems.com
1-800-321-6975
Copyright © 2007 by Power Systems Inc. Rev A 10/07
Power Throw-Ball™
IMPORTANT INFORMATION
PLEASE READ AND KEEP
DISCLAIMER
The following guidelines should be observed when using the Power Throw-Ball™.
•Always consult your physician before participating in any physical activity.
•Read all instructions carefully before using.
•NEVER add air to the Power Throw-Ball™. Power Throw-Balls™ are produced with a
specific volume of air. Exceeding this volume decreases the strength of the ball shell,
leading to deformation of the ball and increasing the incidence of splitting or rupture of
the shell.
•The Power Throw-Ball™ should NEVER be thrown against hard, smooth surfaces.
Exposing the Power Throw-Ball™ to jagged or rough surfaces can damage the shell.
•Inspect the Power Throw-Ball™ before each use. Verify that ball is not split, cracked, or
deflated. If there is evidence of splitting, cracking, or deflation, do not use. Promptly
contact a Power Systems representative for warranty information and replacement.
•The Power Throw-Ball™ is not a toy. Children should only use with adult supervision.
•Power Systems Inc. assumes no liability for accidents, injuries, or damages that may
occur with the use of the Power Throw-Ball™.
For more information about the Power Throw-Ball™
and other training products and programs, contact

Power Systems Inc.
www.power-systems.com
1-800-321-6975
Copyright © 2007 by Power Systems Inc. Rev A 10/07
Power Throw-Ball™ Exercises
The Power Throw-Ball™ is a durable baseball- or softball-size ball available in 7, 14, and 21 oz.
The Power Throw-Ball™ helps develop dynamic strength through the throwing or rotation
motion. The soft core of the Power Throw-Ball™ allows for easy gripping during movements.
Below are a few exercises for the Power Throw-Ball™. Perform the appropriate number of
repetitions for your workout routine.
SHOULDER CUFF ROTATION
Starting Phase: Stand with the feet a little more than shoulder-width
apart, and bend the knees slightly. Hold the Power Throw-Ball™ in
one hand, and lift the arm until the elbow makes a 90-degree angle.
Place the opposite hand on the waist, and keep the torso erect.
Action Phase: Holding the Power Throw-Ball™ in one hand, rotate
the shoulder in a forward motion. Keep the elbow stable, and rotate
the shoulder forward as much as possible while maintaining this same
form. When performing this rotation, you should feel the movement
in the shoulder cuff; do not let the elbow drop as the muscles get
fatigued.
UNDERHAND ROTATION
Starting Phase: Stand with the feet together. Hold the Power
Throw-Ball™ with one hand in an underhand grip. Extend the
arm down by the side, but do not lock the elbow.
Action Phase: While grasping the Power Throw-Ball™ with
an underhand grip, begin to take a step forward with the leg
opposite to the throwing arm. As you are stepping forward,
begin to bring the arm forward and up in a circular motion.
When the ball reaches near the hip region, release the ball.

Power Systems Inc.
www.power-systems.com
1-800-321-6975
Copyright © 2007 by Power Systems Inc. Rev A 10/07
OVERHAND THROW
Starting Phase: Stand with the feet together. Hold the Power
Throw-Ball™ with one hand in an overhand grip. Extend the arm
down by the side, but do not lock the elbow.
Action Phase: While grasping the Power Throw-Ball™ with an
overhand grip, begin to take a step forward with the leg opposite to
the throwing arm. Bring the throwing arm back and up to an
overhead throw position, planting the front foot with a forceful
forward motion. Release the ball when the arm reaches an angle of
approximately 45 degrees. Hips are facing forward or the direction
of the step.
REVERSE LIFT
Starting Phase: Perform this exercise on a yoga
mat or other soft surface. Lie on one side of the
body, positioning one arm underneath at a 90-degree
angle and the other arm at the side. Legs are stacked
on top of each other; stagger them for a little more
stability. Grip a Power Throw-Ball™ with the hand
that is on the side.
Action Phase: Raise the hips off the yoga mat or
soft surface; the body should form a straight line.
While holding this position, slowly raise the Power
Throw-Ball™ overhead. Maintain a straight arm,
hold for three seconds, and then repeat this motion.
Try to hold the hips in the straight-line position until the desired amount of repetitions is
performed.

Power Systems Inc.
www.power-systems.com
1-800-321-6975
Copyright © 2007 by Power Systems Inc. Rev A 10/07