VERTICAL LEAP TRAINER INSTRUCTION MANUAL AND EXERCISE GUIDE

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Stephen Peters
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1 VERTICAL LEAP TRAINER INSTRUCTION MANUAL AND EXERCISE GUIDE

WARNING: PLEASE READ!» Do not use without shoes.» Recommended for athletes over 14 years old. Athletes under 18 years of age should use under strict adult supervision.

2 WARNING: PLEASE READ!» 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.» Refer to care and safety instructions document for additional information. BEFORE YOU BEGIN:» Make sure you have all of the Hopz components. Please contact SKLZ customer service toll free at x128 if you are missing anything.» Read all setup and usage instructions carefully. CAUTION THIS PRODUCT CONTAINS LATEX. If you have allergies to latex, do not use this product. CARE INSTRUCTIONS: Belt is machine washable. Hang dry. Do not tumble dry.

3 //// HOPZ : PARTS «Belt «Ankle straps with shoe harness (2) ««7.5-inch resistance bands (2) 5.5-inch resistance bands (2)

//// HOPZ : SET UP HOW TO SET UP YOUR HOPZ STEP 1 Attach ankle straps. Ensure each shoe harness is looped around the bottom of each shoe.

Note: The double rings should be facing forward. STEP 3 Clip one 7.5-inch resistance band on the right ring and one 7.5-inch resistance band on the left ring.

STEP 4 For the easiest method of attachment, kneel or sit in a comfortable, stable chair and connect the resistance bands to the ankle straps.

STEP 1 STEP 2 STEP 3 STEP 4 PUT ON ANKLE STRAPS PUT ON BELT CLIP RESISTANCE BANDS TO BELT CLIP RESISTANCE BANDS TO ANKLE STRAPS IMPORTANT!

4 //// HOPZ : SET UP HOW TO SET UP YOUR HOPZ STEP 1 Attach ankle straps. Ensure each shoe harness is looped around the bottom of each shoe. Fasten the velcro straps. STEP 2 Attach the belt by threading the strap through the double rings and then fastening the strap. Note: The double rings should be facing forward. STEP 3 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. Add the additional 5.5-inch bands to each side for more resistance and advanced workout. STEP 4 For the easiest method of attachment, kneel or sit in a comfortable, stable chair and connect the resistance bands to the 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. STEP 1 STEP 2 STEP 3 STEP 4 PUT ON ANKLE STRAPS PUT ON BELT CLIP RESISTANCE BANDS TO BELT CLIP RESISTANCE BANDS TO ANKLE STRAPS 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.

5 //// HOPZ : REPS AND SETS 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. AS A GENERAL GUIDELINE TO START:» 8-10 repetitions for 2-3 sets when training for strength (moderate to heavy resistance 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) PROPER FORM When trying movements for the first time, use less resistance with the goal of being able to perform all movements without breaking form. Do not push through or ignore aches and pains as you perform any movement. PROGRESSIVE RESISTANCE Progressive resistance is a concept that states you should be able to lift more weight 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. ADDITIONAL EXERCISES: Visit SKLZ.com for in-depth training and product videos. Create your own customized training programs with exclusive online tools. SKLZ.com

6 //// HOPZ : EXERICES SQUAT JUMP Exercise STEPS: STEP 1 Stand with your feet slightly wider than shoulder width apart with the HOPZ attached to your waist and both ankles and feet. STEP 2 Cock your elbows behind you. Dip your hips back and down and quickly jump straight up in the air. STEP 3 Upon landing, stabilize with your hips back, knees bent, and arms behind your torso. STEP 4 Stand and repeat the movement. STEP 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.

7 //// HOPZ : EXERCISES SKLZ.com

8 //// HOPZ : EXERICES BROAD JUMP Exercise STEPS: STEP 1 Stand with your feet slightly wider than shoulder width apart with the resistance bands connected to your waist and both ankles and feet. STEP 2 Cock your elbows behind you. Dip your hips back and down, and quickly jump out in front of you. STEP 3 Upon landing, stabilize with your hips back, knees bent, and arms behind your torso. STEP 4 Stand and repeat the movement. STEP 5 Continue for the full set. TRAINING TIP: Use your hips and arms to generate force with your jump laterally FEEL IT: Working your torso, hips, knees, and ankles.

9 //// HOPZ : EXERCISES SKLZ.com

10 //// HOPZ : EXCERSISE LATERAL BOUND COUNTERMOVEMENT TO STABILIZE Exercise STEPS: STEP 1 Stand with your hips and knees slightly bent with the HOPZ attached to your waist and both ankles and feet. STEP 2 Generating force with your arms, bound to one side by extending the hip, knee, and ankle of one leg. STEP 3 Land softly on your leg by absorbing the impact with your hip and hold for 3 seconds. Keep the other foot slightly off the ground. STEP 4 Repeat the movement in the opposite direction landing your opposite leg. STEP 5 Continue alternating to complete the set. TRAINING TIP: Bound as high and far as possible while aiming to stick the landing. FEEL IT: Working your hips and legs. LATERAL BOUND QUICK TO STABILIZE Exercise STEPS: STEP 1 Stand with your hips and knees slightly bent with the HOPZ attached to your waist and both ankles and feet. STEP 2 Generating force with your arms, bound to one side by extending the hip, knee, and ankle of one leg. STEP 3 Land softly on your leg by absorbing the impact with your hip, without pausing bound in the opposite direction. STEP 4 Land softly on your other leg and hold for 3 seconds. Keep the other foot slightly off the ground. STEP 5 Complete the set stabilizing on one leg before repeating on the other leg. TRAINING TIP: Bound as high and far as possible while aiming to stick the landing. FEEL IT: Working your hips and legs.

11 //// HOPZ : EXERCISES SKLZ.com

Generate force by driving your arms toward the sky and pushing off the ground. STEP 4 Land softly on your opposite leg by absorbing the impact with your hip.

12 //// HOPZ : EXERCISES LINEAR BOUND COUNTERMOVEMENT TO STABILIZE Exercise STEPS: STEP 1 Stand tall on one leg with your elbows bent 90 degrees. STEP 2 Dip down slightly at the hip and knee and pull your elbows behind you. STEP 3 Immediately bound forward. Generate force by driving your arms toward the sky and pushing off the ground. STEP 4 Land softly on your opposite leg by absorbing the impact with your hip. STEP 5 Hold for 2 to 3 seconds, then stand. STEP 6 Repeat on the opposite leg. STEP 7 Continue alternating to complete the set. TRAINING TIP: Bound as high and far as possible while aiming to stick the landing. FEEL IT: Working your hips and legs.

LATERAL LUNGE //// HOPZ : EXERCISES Exercise STEPS: STEP 1 Stand with your feet hip width apart, hands on your hips, with the HOPZ attached to your waist and both ankles and feet.

13 LATERAL LUNGE //// HOPZ : EXERCISES Exercise STEPS: STEP 1 Stand with your feet hip width apart, hands on your hips, with the HOPZ attached to your waist and both ankles and feet. STEP 2 Step to one side and lower your hips to the floor by squatting back and down with the stepping leg keeping the other leg straight. STEP 3 Return to the starting position by pushing up with your bent leg. STEP 4 Switch directions and repeat the movement. STEP 5 Continue 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. SKLZ.com

14 //// HOPZ : EXCERSISE FORWARD LUNGE REVERSE LUNGE Exercise STEPS: STEP 1 Stand with your feet hip width apart, hands on your hips, with the HOPZ attached to your waist and both ankles and feet. STEP 2 Keeping your chest up, step forward into a lunge, placing your weight primarily on your front foot. STEP 3 Push through your front hip to return to a standing position. STEP 4 Repeat with the opposite leg. STEP 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. Exercise STEPS: STEP 1 Stand with your feet hip width apart, hands on your hips, with the HOPZ attached to your waist and both ankles and feet. STEP 2 Step back with one foot into a lunge keeping your weight primarily on your front foot. STEP 3 Push through your front leg and return to the starting position. STEP 4 Repeat the movement with your other leg. STEP 5 Continue alternating to complete the set. TRAINING TIP: Keep your chest up and do not let your back knee touch the ground. As an alternate arm position, you can also keep your arms straight down at your sides with each lunge or as you improve you can move your arms in a natural running motion as you perform each lunge. FEEL IT: Working your glutes, hamstrings, and quads.

15 //// HOPZ : EXERCISES SKLZ.com

16 VERTICAL LEAP TRAINER DO YOU HAVE A WINNING SPORTS PRODUCT OR IDEA? Visit our website to learn how to submit a product application for consideration. It may become our next winning product! SKLZ.com 90-DAY LIMITED WARRANTY HOPZ Pro Performance Sports (PPS) warrants to the original consumer purchaser of any PPS 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, return the product along with proof of the date of purchase (i.e. the packing slip) postage prepaid to the address below for replacement consideration: Pro Performance Sports :: 5823 Newton Drive :: Carlsbad, CA :: 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 require a Return Merchandise Authorization number (RMA). For returns to PPS and for all other Customer Service inquiries, please call toll free: Register your product at SKLZ.com to ensure warranty coverage, get new product information and special deals from SKLZ Made in China SKLZ. All rights reserved. Unauthorized duplication is a violation of applicable laws. SKLZ brand and designs are trademarks of Pro Performance Sports, LLC.

PROFESSIONAL GRADE HOPZ PRO INSTRUCTION MANUAL AND EXERCISE GUIDE

PROFESSIONAL GRADE HOPZ PRO INSTRUCTION MANUAL AND EXERCISE GUIDE WARNING: PLEASE READ!» Do not use without shoes.» Recommended for athletes over 14 years old. Athletes under 18 years of age should use