Thank you for choosing SKLZ SpeedSac. 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 send us an email (
) or
give us a call (
1-877-225-7275
).
***IF YOU ARE MISSING ANY PARTS OR HAVE ANY PROBLEMS WITH YOUR SKLZ
PRODUCT, PLEASE CONTACT US ([email protected]) OR GIVE US A CALL
(1-877-225-7275) AND WE WILL DO OUR BEST TO MAKE IT RIGHT.***
BEFORE YOU BEGIN:
» Make sure you have all of the SpeedSac components.
» Please contact SKLZ customer service toll free at 877-225-7275 x128 if you are
missing anything.
» Recommended for athletes over 14 years old. Athletes under the age of 18 should use
SpeedSac under strict adult supervision
» Read all setup and usage instructions carefully.
CARE INSTRUCTIONS
:
» Do not store in extremely high or low temperatures to avoid damaging or reducing the life
of the SpeedSac and its contents.
» When the SpeedSac is not in use, it is recommended to store indoors.
» Use a mild detergent to clean the exterior of the SpeedSac.
i
WARNING
:
» Read all setup and usage instructions carefully.
» Recommended for athletes over 14 years old. Athletes under the age of 18 should use
SpeedSac 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 SpeedSac is a training tool designed to help accentuate your workout.
» Take breaks and do not overexert yourself.
» Exercise in open area free of hazards
SETS: A GENERAL GUIDELINE
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 timing, experience, etc.
AS A GENERAL GUIDELINE TO START:
» 2-4 sets when training for strength (moderate to heavy weight with focus on proper form
and control).
PROPER FORM
When trying movements for the first time, use a lighter weight or perform fewer sets with the
goal of being able to perform all movements with proper form and technique. Do not push
through or ignore aches and pains as you perform any movement.
TRAINING GUIDE
SPEEDSAC
™
FOLLOW EXERCISES
SETUP
1. Remove all SpeedSac components from box.
2. Fill yellow weight bags with desired amount of filler (sand is recommended). Ensure each
weight bag is sealed.
3. Insert desired number of weight bags into SpeedSac.
NOTE: One sand-filled bag weighs approximately 10 pounds. Begin with 10 pounds and
increase resistance as needed.
4. Weight bags should be placed to span the width of the SpeedSac.
5. Fasten internal buckle to secure weight bags in place.
6. Fasten one end of the leash to both metal rings on the SpeedSac.
7. Fasten the other end of the leash to the SpeedSac belt around your waist.
8. Begin workout.
SPEEDSAC BAG
BELT
LEASH
WEIGHT BAG (3)
1
2
PILLAR MARCH
LINEAR
PILLAR MARCH
LATERAL
STEPS
1 – Stand with your arms at your sides, elbows bent 90
degrees, with the SpeedSac attached to your waist
behind you. Be sure there is no slack in the leash and
it is pulled taut.
2 – March forward by lifting one knee up as you pull the
arm of the same side back and drive the opposite
arm forward.
3 – Drive your foot down to the ground and repeat the
movement, lifting your opposite knee and
exchanging arm positions.
4 – Continue marching for 10 yards to complete
1 repetition.
5 – Continue for the full set.
TRAINING TIP
Initiate the movement from your glutes and think about
pushing your trailing foot through the ground as you
fully extend your hips.
FEEL IT
Working your hips and legs.
STEPS
1 – Stand tall with your arms at your sides, with the
SpeedSac attached to your waist to one side. Be sure
there is no slack in the leash and it is pulled taut.
2 – Lift the knee furthest from the bag up while you bring
the opposite arm forward and the same side
elbow back.
3 – Step to the side by driving your foot down to the
ground, lifting your opposite knee, and exchanging
your arms.
4 – Continue marching laterally for 10 yards to complete 1
repetition in that direction.
5 – Repeat the movement in the opposite direction and
continue alternating to complete the set.
TRAINING TIP
Fully extend and push off with your trailing leg.
FEEL IT
Working your hips and legs.
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