SKLZ ACCUROLLER User manual

INSTRUCTION MANUAL
AND EXERCISE GUIDE
ACCUROLLER
Thank you for choosing SKLZ AccuRoller. 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 training, don’t hesitate to drop us an email
([email protected]) or give us a call (1-877-225-7275).
BEFORE YOU BEGIN:
» 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.
CARE INSTRUCTIONS:
Hand wash with mild detergent.
iCAUTION:
Consult your healthcare professional before beginning this or any type of exercise program.
Not intended to be used as a substitute for professional medical treatment.
ACCUROLLER SETUP
FOLLOW EXERCISES
QUADRICEPS HAMSTRINGS
Unscrew the end with the screw channel
and arrow
(note: only one side Unscrews)
remove the balls from the stem rearrange the balls based on the body
area yoU want to target
mUltiple configUrations
setUp:
Arrange the AccuRoller so that the 4 small balls are
between large balls on each end.
steps:
1 – Sit on the ground with your legs straight in front
of you holding the AccuRoller with a hand on each
end.
2 – Roll the AccuRoller along the quads from your hip
to just above your knee.
3 – Spend more time rolling over any sore spots you
find on the front, outside, and inside of the thigh.
4 – Complete the set on one side before repeating
with the opposite leg.
training tip:
Place as much pressure on the muscle with the
AccuRoller as you can tolerate.
feel it:
As if you were getting a deep massage.
setUp:
Arrange the AccuRoller so that the 4 small balls are
between the large balls on each end.
steps:
1 – Sit on the ground with your legs in front of you
with your knees bent holding the AccuRoller by the
straps on each end.
2 – Roll the AccuRoller along the length of one of
your hamstrings from the back of your knee to
your glute.
3 – Spend more time rolling on any sore spots you find.
4 – Complete the set on one side before repeating on
the opposite leg.
training tip:
Place as much pressure on the muscle with the
AccuRoller as you can tolerate.
feel it:
Massaging your hamstrings.
PREHAB/
REHAB
FLEXIBILITY
The AccuRoller will ship preconfigured in the standard setup: 2 large black balls on the end with 4 yellow small balls in the middle. You can reconfigure the arrangement to target
different muscles groups by following the instructions below.
screw
channel

TRIGGER POINT – ARCH
STRAIGHT LEG HAMSTRING STRETCH
setUp:
Arrange the AccuRoller so that the 2 large balls are on
the inside and there are 2 small balls on each end.
steps:
1 – Stand with your shoes off and one foot on the balls
of the AccuRoller.
2 – Roll the arch of your foot back and forth over the
balls, spending more time on any sore spots you
find.
3 – Complete the set on one side before repeating on
the other foot.
training tip:
Maintain pressure on the AccuRoller throughout the
set. Adjust your foot on the different size balls as
needed.
feel it:
Releasing tension in the arches of your feet.
setUp:
Lie on your back with your legs straight and the
AccuRoller strap wrapped around the foot of one leg.
steps:
1 – Holding the opposite end of the AccuRoller
strap in your hands, lift the strapped leg as high
as possible, and then give gentle assistance with
the AccuRoller until you feel a stretch.
Hold for 2 seconds.
2 – Relax and return to the starting position.
3 – Complete the set on one side before repeating
with the opposite leg.
training tip:
Keep your non-strapped leg on the ground by pushing
your heel down, contracting your glute, and pointing
your toes toward the sky.
feel it:
Stretching the hamstrings of the raised leg and upper
thigh of the bottom leg.
TRIGGER POINT – THORACIC SPINE
CALF
setUp:
Arrange the AccuRoller so that the 2 large balls are on
the inside and there are 2 small balls on each end.
steps:
1 – Lie on your back with the 2 large balls under the
middle of your back on either side of your spine.
Place your hands behind your head.
2 – Perform 3 crunches.
3 – Raise your arms straight up over your chest, and
then reach one arm overhead in an arc.
4 – Return to the starting position and repeat with the
other arm.
5 – Continue alternating for 3 repetitions with each
arm.
6 – Move the AccuRoller up your spine 1 to 2 inches
and repeat the crunches and arm reaches.
7 – Continue moving the AccuRoller up your spine until
it is just above your shoulder blades and below the
base of your neck.
training tip:
Take your time with each repetition, exhaling as you
reach overhead.
feel it:
Releasing tension in your middle to upper back.
setUp:
Arrange the AccuRoller so that the 4 small balls are
between the large balls on each end.
steps:
1 – Sit on the ground with your legs in front of you
with your knees bent holding the AccuRoller with a
hand on each end.
2 – Roll the AccuRoller along the back of your lower
leg from just below your knee to the top of the
heel.
3 – Spend more time rolling on any sore spots you find.
4 – Complete the set on one side before repeating
with the opposite leg.
training tip:
Place as much pressure on the muscle with the
AccuRoller as you can tolerate.
feel it:
As if you were getting a deep massage to your calves.
LIMITED
WARRANTY
REGISTER YOUR PRODUCT AT SKLZ.COM TO ENSURE
WARRANTY COVERAGE, GET NEW PRODUCT
INFORMATION AND SPECIAL DEALS FROM SKLZ
IDEA SUBMISSION
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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 [email protected] or call toll free, 1-877-225-7275 for a return authorization
number for any exchange.
Made in China. ©2012 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:
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