Start here

Quiet indoor reps for your first session

You just grabbed the Silent Ball. Run the first routine below tonight—low-noise, small space, and ready for apartments.

Do this first

5-Minute Handle Warmup

Fast primer to get your handle awake before longer work or a game.

5 minAnywhere, low bounceNoise: Low

Today’s tip

Angle changes

Rotate your torso 45° every few reps to feel how handle adjusts with body angles.

What’s next

Explore the Training System to add new routines and skill modules.