SKLZ HOPZ PRO User manual

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.
//// HOPZ™PRO: SET UP
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.
«
Pro Vest
«
Ankle straps with
shoe harness (2)
SackPack DLX carry bag
(not shown)
«
13-inch resistance
bands (2)
«
11-inch resistance
bands (2)

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 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.
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.
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
STEP 4
CONNECT RESISTANCE
BANDS TO ANKLE STRAPS

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SQUAT JUMP
EXERCISE STEPS:
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.
TRAINING TIP:
Use your hips and arms to generate force
with your jump vertically.
FEEL IT:
Working your torso, hips, knees, and ankles.
//// HOPZ™PRO: JUMPS
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 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: REPS AND SETS

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LINEAR BOUND -
COUNTERMOVEMENT TO STABILIZE LATERAL BOUND - COUNTERMOVEMENT TO STABILIZE
EXERCISE STEPS:
STEP 1 – Stand tall on one leg with your feet hip
width apart and your elbows bent 90
degrees with the HOPZ Pro to your vest
and both ankles and feet.
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.
TRAINING TIP:
Bound as high and far as possible while aiming to
stick the landing.
FEEL IT:
Working your hips and legs.
EXERCISE STEPS:
STEP 1 – Stand with your hips and knees slightly
bent with the HOPZ Pro to your vest and
both ankles and feet.
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.
TRAINING TIP:
Bound as high and far as possible while aiming to
stick the landing.
FEEL IT:
Working your hips and legs.
LATERAL BOUND -
QUICK TO STABILIZE
EXERCISE STEPS:
STEP 1 – Stand with your hips and knees slightly
bent with the HOPZ Pro to your vest and
both ankles and feet.
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.
TRAINING TIP:
Bound as high and far as possible while aiming to
stick the landing.
FEEL IT:
Working your hips and legs.
//// HOPZ™PRO: BOUNDS//// HOPZ™PRO: JUMPS continued
BROAD JUMP
EXERCISE STEPS:
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 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.

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FORWARD LUNGE REVERSE LUNGE
EXERCISE STEPS:
STEP 1 – Stand with your feet hip width apart, hands
on your hips, with the HOPZ Pro to your
vest 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 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.
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.
FEEL IT:
Working your glutes, hamstrings, and quads.
EXERCISE STEPS:
STEP 1 – Stand with your feet hip width apart, hands
on your hips, with the HOPZ Pro to your
vest and both ankles and feet.
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.
TRAINING TIP:
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:
Working your glutes, hamstrings, and quads.
LATERAL LUNGE
EXERCISE STEPS:
STEP 1 – Stand with your feet hip width apart, hands on
your hips, with the HOPZ Pro to your vest and
both ankles and feet.
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.
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.
//// HOPZ™PRO: LUNGES

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
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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.
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