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 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.» WHEN REMOVING HOPZ PRO, IT IS CRITICAL TO REMOVE RESISTANCE BANDS FIRST. FAILURE TO DO SO MAY CREATE EXCESSIVE PRESSURE ON THROAT AND COULD CAUSE SUFFOCATION.» Refer to care and safety instructions document for additional information. BEFORE YOU BEGIN:» Make sure you have all of the Hopz Pro 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.

HOPZ PRO PARTS Remove Hopz Pro and all of the components from the box. Prior to use, check Hopz for worn or damaged components. If any defects are found do not use the product. Refer to warranty for replacement consideration. «13-inch resistance bands (2) «11-inch resistance bands (2) «Ankle straps with shoe harness (2) «Pro Vest SackPack DLX carry bag (not shown) The Pro Vest is an innovative utility training vest designed for use in conjunction with multiple SKLZ Chrome training products, including Speed Chute Pro, Recoil 360 Pro and others. When using the Pro Vest with Hopz Pro components, use lower and middle rings. Upper vest rings are recommended for use with Speed Chute Pro and Recoil 360 Pro.

HOPZ PRO SET UP STEP 1 Attach ankle straps. Ensure each shoe harness is looped around the bottom of each shoe. Fasten the velcro straps. STEP 2 Prior to putting on the vest, clip each 11-inch resistance band to the back of the vest one on the bottom right outer ring and one on the bottom left outer ring. Note: Resistance bands should not yet be connected to the ankle straps. STEP 3 Put on the vest and secure each velcro strap. First, secure the left top strap and then overlap with the top right. Second, secure the left bottom velcro strap and then overlap with the bottom right. Note: The backside of the vest has grey mesh panels and seven rings. Clip each 13-inch resistance band to the front of the vest one on the lower left ring and one on the lower right ring. STEP 1 STEP 2 STEP 3 PUT ON ANKLE STRAPS CLIP RESISTANCE BANDS TO VEST PUT ON PRO VEST NOTE: Make sure lower rings are not covered by velcro straps

//// HOPZ PRO: SET UP STEP 4 For the easiest method of attachment use a comfortable, stable chair. Sit down in chair and connect front resistance bands to each ankle strap. Note: Connect the band on the right to the right ankle strap. Connect the band on the left to the left ankle strap. After the front resistance bands are connected, connect the back resistance bands to each ankle strap. As with the others, connect the band on the right with the right ankle strap and the band on the left to the left ankle strap. Slowly stand up and begin workout. STEP 4 CONNECT RESISTANCE BANDS TO ANKLE STRAPS IMPORTANT! HOPZ PRO REMOVAL For easiest removal of Hopz Pro, sit down in chair to minimize resistance band tension. When tension is minimized, unclip each resistance band from the ankle straps and the vest. After the resistance bands have been unclipped, remove the vest and ankle straps. IT IS CRITICAL TO REMOVE RESISTANCE BANDS FIRST. FAILURE TO DO SO MAY CREATE EXCESSIVE PRESSURE ON THROAT AND COULD CAUSE SUFFOCATION. CARE INSTRUCTIONS: Vest is machine washable. Hang dry. Do not tumble dry.

REPS AND SETS: A GENERAL GUIDELINE //// HOPZ PRO: REPS AND SETS 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.

//// HOPZ PRO: JUMPS SQUAT JUMP STEP 1 Stand with your feet slightly wider than shoulder width apart with the HOPZ Pro to your vest 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. Use your hips and arms to generate force with your jump vertically. Working your torso, hips, knees, and ankles. SKLZ.com

//// HOPZ PRO: JUMPS BROAD JUMP STEP 1 Stand with your feet slightly wider than shoulder width apart. 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. Use your hips and arms to generate force with your jump laterally Working your torso, hips, knees, and ankles.

//// HOPZ PRO: BOUNDS LINEAR BOUND - COUNTERMOVEMENT TO STABILIZE STEP 1 Stand tall on one leg with your feet hip width apart and 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, generating 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. Bound as high and far as possible while aiming to stick the landing. Working your hips and legs. SKLZ.com

//// HOPZ PRO: BOUNDS

//// HOPZ PRO: BOUNDS LATERAL BOUND - COUNTERMOVEMENT TO STABILIZE STEP 1 Stand with your hips and knees slightly bent. 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. Keeping 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. Bound as high and far as possible while aiming to stick the landing. Working your hips and legs. LATERAL BOUND - QUICK TO STABILIZE STEP 1 Stand with your hips and knees slightly bent. 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. Keeping the other foot slightly off the ground. STEP 5 Complete the set stabilizing on one side. before repeating on the other side. Bound as high and far as possible while aiming to stick the landing. Working your hips and legs. SKLZ.com

//// HOPZ PRO: LUNGES FORWARD LUNGE REVERSE LUNGE STEP 1 Stand with your feet hip width apart, hands on your hips. 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. 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. Working your glutes, hamstrings, and quads. STEP 1 Stand with your feet hip width apart, hands on your hips. 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. 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. Working your glutes, hamstrings, and quads.

//// HOPZ PRO: LUNGES LATERAL LUNGE STEP 1 Stand with your feet hip width apart, hands on your hips. 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. Keep your chest up and the extended leg straight with both feet pointed forward. Working your glutes, hamstrings, and quads and stretching the inner thigh of the straight leg. SKLZ.com

90-DAY LIMITED WARRANTY HOPZ PRO 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 92008 :: 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: 1-877-225-7275 Register your product at SKLZ.com to ensure warranty coverage, get new product information and special deals from SKLZ 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 Made in China. 2011 SKLZ. All rights reserved. Unauthorized duplication is a violation of applicable laws. SKLZ Chrome, SKLZ brand and designs are trademarks of Pro Performance Sports, LLC.