INSTRUCTION MANUAL AND EXERCISE GUIDE
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1 INSTRUCTION MANUAL AND EXERCISE GUIDE
2 //// BULLET BAND : PARTS 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 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. Fence anchor» Door anchor» «Durable elastic band «Official size baseball CAUTION THIS PRODUCT CONTAINS LATEX. If you have allergies to latex, do not use this product.
3 //// BULLET BAND : SET UP 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 REPS AND SETS: A GENERAL GUIDELINE //// BULLET BAND : REPS AND SETS 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) Door Anchor Fence Anchor 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 for in-depth training and product videos.
4 //// BULLET BAND : EXERCISES //// BULLET BAND : EXERCISES SHOULDER ROTATION STANDING - INTERNAL / EXTERNAL 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. 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. Working the back of your shoulders. EXTERNAL SHOULDER ROTATION - RIGHT ARM
5 //// BULLET BAND : EXERCISES SHOULDER INTERNAL ROTATION AT 90 DEGREES SHOULDER EXTERNAL ROTATION AT 90 DEGREES //// BULLET BAND : EXERCISES 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. Keep your elbow bent as you rotate your arm. Working the back of your shoulders 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. Do not turn your body or straighten your elbow as your arm moves. Working the back of your shoulder.
6 //// BULLET BAND : EXERCISES X PULL DOWN 1 ARM X LIFT 1 ARM //// BULLET BAND : EXERCISES 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. Do not turn your body as your arm moves. Working the back of your shoulders 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. Do not turn your body as your arm moves. Working the back of your shoulder.
7 //// BULLET BAND : EXERCISES //// BULLET BAND : EXERCISES ROW 1 ARM 1 LEG 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. Initiate the movement with your shoulder blades, not your arms. Working your upper back, shoulders, torso, and hips, and challenging your balance.
8 DO YOU HAVE A WINNING SPORTS PRODUCT OR IDEA? Visit our website to learn how to submit a product application for consideration. It may become our next winning product! 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 :: 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: Register your product at to ensure warranty coverage, get new product information and special deals from SKLZ Made in China SKLZ. All rights reserved. Unauthorized duplication is a violation of applicable laws. SKLZ brand and designs are trademarks of Pro Performance Sports, LLC. WARNING CARD! DO NOT OPEN DOOR EXERCISE IN PROGRESS
9 WARNING CARD! DO NOT OPEN DOOR EXERCISE IN PROGRESS
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