SKLZ bullet band User manual

INSTRUCTION MANUAL
AND EXERCISE GUIDE
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WARNING: PLEASE READ!
» Never release the SKLZ Bullet Band while under
tension. Sudden release will cause the band to snap
unpredictably and may potentially cause significant
injury, disfigurement or death. To avoid strangulation,
keep away from small children.
BEFORE YOU BEGIN:
» Make sure you have all of the Bullet Band 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.
» Always consult your physician/general practitioner
before performing any physical activity.
» Recommended for athletes over 14 years old.
Athletes under 18 years of age should use under
strict adult supervision.
» Always check equipment for worn or damaged
parts before use. If any defects are found do not
use product.
CAUTION—THIS PRODUCT CONTAINS LATEX. If you have
allergies to latex, do not use this product.
//// BULLET BAND™: PARTS
Door anchor »
«Durable elastic band
Fence anchor »
«Official size baseball
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//// BULLET BAND™: 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)
(Resistance can be increased by increasing distance from the anchor point. Do not extend band more than twice it’s resting length)
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.
ADDITIONAL EXERCISES:
Visit SKLZ.com for in-depth training and product videos.
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.
//// BULLET BAND™: SET UP
Fence AnchorDoor Anchor
HOW TO SET UP YOUR BULLET BAND
» Secure to a fence or door
DOOR ANCHORING
»
Ensure the door anchor is on the strong side of the door. The strong side of the door
is the side that closes toward you. (See DOOR ANCHOR below for reference)
» Before pulling the door closed, hang WARNING CARD! on the opposite side of the door.
» Pull the door closed to secure the door anchors
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//// BULLET BAND™: EXERCISES
SKLZ.com
//// BULLET BAND™: EXERCISES
EXTERNAL SHOULDER ROTATION - RIGHT ARM
EXERCISE STEPS:
STEP 1 – Attach the SKLZ Bullet Band chest high and stand perpendicular to
the anchor point.
STEP 2 – Grab the ball and hold it in front of you with your outside arm and
your elbow bent 90 degrees and at your side.
STEP 3 – Keeping your torso and elbow still, rotate your forearm away from the
anchor point.
STEP 4 – Return to the starting position.
STEP 5 – In the same stance switch arms for internal rotation
STEP 6 – Complete set on one side, then turn 180 degrees. Repeat exercise.
TRAINING TIP:
Keep your elbow bent as you rotate your arm. Place a small towel roll
between your elbow and body for comfort and to help you keep your
elbow in place.
FEEL IT:
Working the back of your shoulders.
SHOULDER ROTATION
STANDING - INTERNAL / EXTERNAL
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//// BULLET BAND™: EXERCISES
SKLZ.com
//// BULLET BAND™: EXERCISES
EXERCISE STEPS:
STEP 1 – Attach the SKLZ Bullet Band at a
shoulder high anchor point and
stand facing the anchor point.
STEP 2 – Grab the ball and hold it so that your
arm is out to the side with your elbow
bent 90 degrees.
STEP 3 – Keeping your torso and elbow still,
rotate your hand away from the
anchor point.
STEP 4 – Slowly return your forearm to the
starting position.
STEP 5 – Complete the set on one side before
repeating on the other arm.
TRAINING TIP:
Keep your elbow bent as you rotate your arm.
FEEL IT:
Working the back of your shoulders
EXERCISE STEPS:
STEP 1 – Attach the SKLZ Bullet Band at a
high anchor point and stand facing
away from the anchor point.
STEP 2 – Grab the ball and hold it so that your
arm is out to the side with your elbow
bent 90 degrees.
STEP 3 – Keeping your torso and elbow still,
rotate your hand away from the
anchor point.
STEP 4 – Slowly return your forearm to the
starting position.
STEP 5 – Complete the set on one side before
repeating on the opposite side.
TRAINING TIP:
Do not turn your body or straighten your elbow
as your arm moves.
FEEL IT:
Working the back of your shoulder.
SHOULDER INTERNAL ROTATION
AT 90 DEGREES
SHOULDER EXTERNAL ROTATION
AT 90 DEGREES
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//// BULLET BAND™: EXERCISES
SKLZ.com
//// BULLET BAND™: EXERCISES
EXERCISE STEPS:
STEP 1 – Attach the SKLZ Bullet Band to a
high anchor point and stand facing
the anchor point.
STEP 2 – Grab the ball in one hand and hold it
diagonally up and across your body.
STEP 3 – Pull the ball diagonally across your body
as you straighten your elbow and rotate
your palms to face forward.
STEP 4 – Slowly return your hand to the starting
position.
STEP 5 – Complete the set on one side before
repeating on the opposite side.
TRAINING TIP:
Do not turn your body as your arm moves.
FEEL IT:
Working the back of your shoulders
EXERCISE STEPS:
STEP 1 – Attach the SKLZ Bullet Band to a
low anchor point and stand facing
the anchor point.
STEP 2 – Grab the ball in one hand and
hold it diagonally down and
across your body.
STEP 3 – Pull the ball diagonally across your
body as you straighten your elbow and
rotate your palms to face forward.
STEP 4 – Slowly return your hand to the
starting position.
STEP 5 – Complete the set on one side before
repeating on the opposite side.
TRAINING TIP:
Do not turn your body as your arm moves.
FEEL IT:
Working the back of your shoulder.
X PULL DOWN
1 ARM
X LIFT
1 ARM
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EXERCISE STEPS:
STEP 1 – Attach the SKLZ Bullet Band chest high and grab it with one
hand. Stand facing the anchor point, balancing on the opposite
leg with the knee and hip slightly bent.
STEP 2 – Keeping your torso stable and keeping your balance on one leg,
pull the ball to your body by driving your elbow back and close
to your torso.
STEP 3 – Return to the starting position.
STEP 4 – Complete the set on one side before repeating with the other
arm. When you switch arms, switch legs as well.
TRAINING TIP:
Initiate the movement with your shoulder blades, not your arms.
FEEL IT:
Working your upper back, shoulders, torso, and hips, and challenging
your balance.
ROW
1 ARM 1 LEG
//// BULLET BAND™: EXERCISES
SKLZ.com
//// BULLET BAND™: EXERCISES
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90-DAY LIMITED WARRANTY – BULLET BAND™
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
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Made in China. ©2011 SKLZ. All rights reserved.
Unauthorized duplication is a violation of applicable laws.
SKLZ brand and designs are trademarks of Pro Performance Sports, LLC.
DO NOT
OPEN DOOR
EXERCISE
IN PROGRESS
WARNING CARD!
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DO NOT
OPEN DOOR
EXERCISE
IN PROGRESS
WARNING CARD!
Meijer.com