vertical leap trainer

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.
» 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 877-225-7275 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.
//// HOPZ™: PARTS
« Belt
«
7.5-inch resistance
bands (2)
« A nkle straps with
shoe harness (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. 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: T
he 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
PUT ON ANKLE STRAPS
STEP 2
PUT ON BELT
STEP 3
CLIP RESISTANCE BANDS
TO BELT
STEP 4
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.
//// 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
ADDITIONAL EXERCISES:
your prescribed repetitions decrease. When the
Visit SKLZ.com for in-depth training and product videos.
prescribed repetitions increase, decrease the
resistance accordingly. You may also need
Create your own customized training
to adjust your repetitions, sets, and
programs with exclusive online tools.
resistance if you are not seeing
improvements in your goals.
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//// 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 – C
ock 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.
//// HOPZ™: EXERCISES
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//// HOPZ™: EXERICES
BROAD JUMP
Exercise STEPS:
STEP 1 – S
tand with your feet slightly wider than shoulder width apart
with the resistance bands connected to your waist and both
ankles and feet.
STEP 2 – C
ock 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.
//// HOPZ™: EXERCISES
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//// HOPZ™: EXCERSISE
LATERAL BOUND
LATERAL BOUND
Exercise STEPS:
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 1 – Stand with your hips and knees slightly
bent with the HOPZ attached to your waist
and both ankles and feet.
STEP 2 – G
enerating force with your arms, bound to
one side by extending the hip, knee, and
ankle of one leg.
STEP 2 – Generating force with your arms, bound to
one side by extending the hip, knee, and
ankle of one leg.
STEP 3 – L and 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 3 – Land softly on your leg by absorbing the
impact with your hip, without pausing
bound in the opposite direction.
COUNTERMOVEMENT TO STABILIZE
STEP 4 – R
epeat 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.
QUICK TO STABILIZE
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.
//// HOPZ™: EXERCISES
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//// 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.
//// HOPZ™: EXERCISES
LATERAL 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 – 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.
STEP 3 – R
eturn to the starting position by pushing up
with your bent leg.
STEP 4 – S
witch directions and repeat the movement.
STEP 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.
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//// HOPZ™: EXCERSISE
FORWARD LUNGE
REVERSE LUNGE
Exercise STEPS:
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 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 2 – Step back with one foot into a lunge
keeping your weight primarily on your
front foot.
STEP 3 – Push through your front hip to return to a
standing position.
STEP 3 – Push through your front leg and return to
the starting position.
STEP 4 – Repeat with the opposite leg.
STEP 4 – Repeat the movement with your other leg.
STEP 5 – Continue alternating to complete the set.
STEP 5 – Continue alternating to complete the set.
TRAINING TIP:
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.
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:
FEEL IT:
Working your glutes, hamstrings, and quads.
Working your glutes, hamstrings, and quads.
//// HOPZ™: EXERCISES
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VERTICAL LEAP TRAINER
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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 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
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Unauthorized duplication is a violation of applicable laws.
SKLZ brand and designs are trademarks of Pro Performance Sports, LLC.