Sklz Heavy setter User manual

INSTRUCTION MANUAL

AND EXERCISE GUIDE

WEIGHTED TRAINING VOLLEYBALL

WARNING: PLEASE READ!

» Read all setup and usage instructions carefully.

» 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.

» The SKLZ Heavy Setter™is a training tool designed

to help accentuate your workout. Take breaks and

do not overexert yourself.

BEFORE YOU BEGIN:

» Make sure you have all of the Heavy Setter™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.

//// HEAVY SETTER™: 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

» 4-6 repetitions for 3-5 sets when training for power

PROPER FORM

When trying movements for the ﬁrst time focus on being able to perform all movements without breaking form.

Do not push through or ignore aches and pains as you perform any movement.

ADDITIONAL EXERCISES:

Visit SKLZ.com for in-depth training and product videos.

REPETITIVE SETTING

EXERCISE STEPS:

STEP 1 – Begin by throwing the ball up in the air

and setting it overhead. Work on setting

it directly over your forehead. As the ball

comes down set it again and again.

STEP 2 – Repeat setting for short intervals. You can

time your intervals or aim for a speciﬁc

number of sets in a row. (e.g. 1 minute of

straight setting or 20 sets in a row)

STEP 3 – To increase difﬁculty set one low set followed

by a higher set. Repeat this for multiple

intervals. Next, try two low sets followed by

a high set and repeat for multiple intervals.

Try as many as three or four low sets in a row

followed by a high set.

TRAINING TIP:

This drill is very simple and can be done anywhere and

anytime. It improves setting technique and consistency

and should be done often to condition proper

mechanics.

The Repetitive Setting Drill can be done with a partner.

//// HEAVY SETTER™: EXERCISES

WALL SETTING

EXERCISE STEPS:

STEP 1 – Find a ﬂat wall in the gym where you will

be setting.

STEP 2 – Begin overhead setting the ball against the

wall. Keep your hands close (6-12 inches) to

the wall so the ball comes back quickly.

STEP 3 – Continuously set the ball against the wall

trying not to let it drop. Work on accuracy and

ball control.

STEP 4 – As you progress, move a little further away

from the wall to increase difﬁculty. Slightly

increase the height of your sets as you move

away from the wall.

TRAINING TIP:

The SKLZ Heavy Setter will help to improve your setting

strength, control, and accuracy. These drills are a great

workout and can also be used as a warm-up making an

actual volleyball feel light as a feather.

As with any training drills, it is important to use proper

technique. Remember to keep your arms above your

head, make proper contact with your ﬁngers, and push

out with your wrists.

SKLZ.com

//// HEAVY SETTER™: EXERCISES

UP-DOWN SETTING

EXERCISE STEPS:

STEP 1 – Start standing up and setting the ball over your head. Work on

setting it directly over your forehead. As the ball comes down

set it again and again. Set the ball high enough so that it would

be above the net in a game situation.

STEP 2 – As you develop a solid setting rhythm, continue setting while

slowly moving into the sitting position.

STEP 3 – Once seated, continue to set. Keep the ball under control.

STEP 4 – While continuing to set, stand back up on your feet. It may be

necessary to set the ball higher as you stand up in order to

maintain rhythm and give yourself enough time to stand up.

TRAINING TIP:

If you master the Up-Down Setting Drill into the seated position you

can go all the way down and lay on your back while continuing your

setting rhythm.

SKLZ.com

//// HEAVY SETTER™: EXERCISES

90-DAY LIMITED WARRANTY – HEAVY SETTER™

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