HOPZ - All Volleyball

Thank you for choosing SKLZ Hopz. We are dedicated to providing you with the best tools and
instruction possible to help you unleash your athletic potential. If there is anything else we can
do to help you optimize your workouts, don’t hesitate to send us an email
(customerservice@sklz.com) or give us a call (1-877-225-7275).
***IF YOU ARE MISSING ANY PARTS OR HAVE ANY PROBLEMS WITH YOUR SKLZ
PRODUCT, PLEASE CONTACT US (customerservice@sklz.com) OR GIVE US A CALL
(1-877-225-7275) AND WE WILL DO OUR BEST TO MAKE IT RIGHT.***
BEFORE YOU BEGIN:
» Make sure you have all of the Hopz components. Please contact SKLZ customer service toll
free at 877-225-7275 x128 if you are missing anything.
» Read all setup and usage instructions carefully.
STRENGTH
iWARNING:
» Do not use without shoes.
» Recommended for athletes over 14 years old. Athletes under 18 years of age should use
under strict adult supervision.
» Be sure to consult your healthcare professional before beginning this or any type of
exercise program.
» Always check equipment for worn or damaged parts before use. If any defects are found, do
not use product.
» Never release the resistance bands while under tension. Sudden release will cause the band
to snap toward you and potentially cause significant injury, disfigurement, or death.
HOPZ
™
TRAINING GUIDE
» Refer to care and safety instructions document for additional information.
REPS AND SETS: A GENERAL GUIDELINE
Reps and sets are a way to track progress with your training. This is a general guide.
Programs will vary depending on your specific needs, goals, off-season or in-season,
experience, etc.
LATEX WARNING:
The Hopz contains latex, which may cause allergic reactions (possibly life-threatening) in some
people. Seek medical attention at the first sign of any allergic reaction.
AS A GENERAL GUIDELINE TO START:
» 8-10 repetitions for 2-3 sets when training for strength (moderate to heavy weight with
focus on proper form and control).
» 4-6 repetitions for 3-5 sets when training for power (moderate resistance with increase in
speed of movement.
PROGRESSIVE RESISTANCE
Progressive resistance is a concept that states you should be able to lift more weights
or do more repetitions each time you perform an exercise. As you progress through any
training phase, increase the resistance when your prescribed repetitions decrease. When
the prescribed repetitions increase, decrease the resistance accordingly. You may also
need to adjust your repetitions, sets, and resistance if you are not seeing improvements in
your goals.
HOPZ PARTS:
ANKLE STRAPS
WITH HARNESS (2)
BELT
CARE INSTRUCTIONS:
Belt is machine washable. Hang dry. Do not tumble dry.
7.5 INCH
RESISTANCE
BANDS (2)
5.5 INCH
RESISTANCE
BANDS (2)
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SETUP
1. Attach ankle straps. Ensure each shoe harness is looped around the bottom of each
shoe. Fasten the velcro straps.
2. A
ttach the belt by threading the strap through the double rings and then fastening
the strap.
NOTE: The double rings should be facing forward.
3. When attaching the bands, start with clipping them to the belt. Clip one 7.5 inch
resistance band on the right ring and one 7.5 inch resistance band on the left ring.
NOTE: The 7.5 inch band is recommended for beginners. For an advanced workout,
add the additional 5.5 inch bands to each side for resistance up to 80 lbs.
4. Kneel or sit in a comfortable, stable chair and then connect the resistance bands to the
STEP 1
PUT ON ANKLE STRAPS
STEP 2
PUT ON BELT
ankle straps. Slowly stand up and begin workout.
NOTE: Connect the band on the right to the right ankle strap. Connect the band on the
left to the left ankle strap.
IMPORTANT
HOPZ REMOVAL – For safe and easy removal of Hopz, kneel or sit down in chair to
minimize resistance band tension. When tension is minimized, unclip each resistance band
from the ankle straps and belt. After the resistance bands have been unclipped, remove
the belt and ankle straps.
STEP 3
CLIP RESISTANCE BANDS
TO BELT
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STEP 4
CLIP RESISTANCE BANDS TO
ANKLE STRAPS
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FOLLOW EXERCISES
2
FORWARD LUNGE
STEPS:
LATERAL LUNGE
STEPS:
1 – Stand with your feet hip width apart, hands on your hips, with
the Hopz attached to your waist and both ankles and feet.
1 – Stand with your feet hip width apart, hands on your hips, with
the Hopz attached to your waist and both ankles and feet.
2 – Keeping your chest up, step forward into a lunge, placing
your weight primarily on your front foot.
2–S
tep to one side and lower your hips to the floor by squatting
back and down with the stepping leg keeping the other
leg straight.
3 – Push through your front hip to return to a standing position.
4 – Repeat with the opposite leg.
5 – Continue alternating to complete the set.
TRAINING TIP:
Do not let your front knee collapse to the inside, and don’t let
your back knee touch the ground. As an alternate arm position,
you can also keep your arms straight down at your sides during
the lunge or as you improve try moving your arms in a natural
running motion as you perform each lunge.
FEEL IT:
Working your glutes, hamstrings, and quads.
2a
2
3–R
eturn to the starting position by pushing up with your
bent leg.
4–S
witch directions and repeat the movement.
5–C
ontinue alternating to complete the set.
TRAINING TIP:
Keep your chest up and the extended leg straight with both feet
pointed forward.
FEEL IT:
Working your glutes, hamstrings, and quads and stretching the
inner thigh of the straight leg.
SQUAT JUMP
STEPS:
1 – Stand with your feet slightly wider than shoulder width
apart with the Hopz attached to your waist and both ankles
and feet.
2 – a.) Sweep your arms back. Dip your hips back and down.
b.) Quickly jump straight up in the air.
3 – Upon landing, stabilize with your hips back, knees bent, and
arms behind your torso.
4 – Stand and repeat the movement.
5 – Continue for the full set.
TRAINING TIP:
Use your hips and arms to generate force with your
jump vertically.
FEEL IT:
Working your torso, hips, knees, and ankles.
2b
3
sV6
LIMITED
WARRANTY
IDEA SUBMISSION
If you have an idea for a new and innovative sports training
product, visit SKLZ.com to submit your concept. Some restrictions may apply.
REGISTER YOUR PRODUCT AT SKLZ.COM TO ENSURE
WARRANTY COVERAGE, GET NEW PRODUCT
INFORMATION AND SPECIAL DEALS FROM SKLZ
Pro Performance Sports (PPS) / SKLZ warrants to the original consumer purchaser of any PPS/SKLZ product it manufactures
that the product will be free of defects in materials or workmanship for 90 days (unless specified in alternate warranties) from
the date of purchase. If defective and purchased from a retail store, return the product along with receipt to the retail store
where the product was purchased. If the item was purchased from PPS/SKLZ, return the product along with the packing slip
(proof of purchase) postage prepaid to the address below for replacement consideration. Label: Attn: Returns
This warranty does not cover damages resulting from accident, misuse, abuse or lost merchandise. Only valid in the USA. All returns
sent to PPS/SKLZ require a Return Merchandise Authorization number (RMA). For returns to PPS/SKLZ and for all other
Customer Service inquiries, please email customerservice@sklz.com or call toll free, 1-877-225-7275 for a return authorization
number for any exchange.
Made in China. ©2014 Pro Performance Sports, LLC. All rights reserved. Manufactured and distributed by SKLZ/Pro Performance Sports: 2081
Faraday Avenue, Carlsbad, CA 92008 U.S.A. SKLZ, SKLZ Pro Grade, SKLZ Chrome and Sport-Brella are registered trademarks of Pro Performance Sports, LLC., its subsidiaries and affiliates. Product features, appearance, and specifications may be subject to change without notice.
Unauthorized duplication is a violation of applicable local and international laws.
ADDITIONAL EXERCISES:
Visit SKLZ.com for in-depth training and product videos.
Create your own customized training
programs with exclusive online tools.
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twitter.com/SKLZ
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