A device for training and rehabilitation includes a ball with a plurality of holes placed at predetermined locations. Each hole is adapted to receive and retain a receptor apparatus. The receptor apparatus contains a key receptor. A tether apparatus has a key fitting piece adapted for insertion into the key receptor. The key fitting piece is used to selectively lock the tether apparatus within the receptor apparatus. The tether apparatus includes a loop. A rope attaches to the loop, and the free end of the rope is frayed.