SKLZ BARREL ROLLER Training Manual

BARREL ROLLER
TRAINING GUIDE
IMPORTANT:
SAVE THIS INFORMATION IN THE EVENT THAT THE
MANUFACTURER NEEDS TO BE CONTACTED FOR
REPLACEMENT PARTS.
I SAFETY INSTRUCTIONS:
FAILURE TO FOLLOW THESE SAFETY INSTRUCTIONS MAY RESULT IN SERIOUS INJURY OR
PROPERTY DAMAGE AND WILL VOID YOUR WARRANTY.
Most injuries are caused by misuse and/or not following instructions. Use caution when using
this product.

FOLLOW EXERCISES

MID TO UPPER BACK

STEPS:
1. Lie face up on the ground with the Barrel Roller under your mid back. Cross and place hands on
your shoulders.
2. Place feet hip distance apart and lift your butt off the ground so that your weight is supported by
your feet and the Barrel Roller.
3. Roll from the middle of your back to your upper back.
4. Continue for the full set.
TRAINING TIP: Place as much weight on the Barrel Roller as you can tolerate.
FEEL IT: Provides a deep massage to the middle and upper back.
GLUTES – PIRIFORMIS
STEPS:
1. Sit on the Barrel Roller with one ankle crossed over the opposite knee to target the area more
effectively. Place your hands on the floor for support and shift your weight to one side.
2. Roll along your glutes to just below your lower back.
3. Complete the set on one side before repeating on the opposite leg.
TRAINING TIP: Place as much weight on the Barrel Roller as you can tolerate.
FEEL IT: Provides a deep massage to your glutes.
BarrelRoller_Dseries_Instr_11x17_V2.indd 1
Thank you for choosing the SKLZ Barrel Roller. We are dedicated to providing you
with the best tools and instruction possible to help you prepare for your sport.
If there is anything else we can do to help, don't hesitate to send us an email at
customerservice@sklz.com or give us a call at 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.
• Always check equipment for worn or damaged parts before use. If any defects are
found, do not use product.
WARNING
i
:
• 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.

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:
• 12-15 repetitions for 1-2 sets
• 30-60 seconds for each area of soft tissue rolling
• Spend more time rolling on any sore spots you find

LOWER BACK

STEPS:
1. Position your body facing forward with the Barrel Roller under your lower back. Cross and place
hands on your shoulders.
2. With feet hip distance apart, roll from the middle of your back down to the base of your spine and
back up.
3. Continue for the full set.
TRAINING TIP: Place as much weight on the Barrel Roller as you can tolerate.
FEEL IT: Massaging your lower back.

HAMSTRINGS

STEPS:
1. Sit on the floor with one leg bent and your other leg straight in front of you. Place the Barrel Roller
under the upper thigh of the straight leg.
2. Lift your butt off the ground so your weight is supported by your hands and the Barrel Roller.
3. Keeping your hands still, move your body back and forth, rolling the length of your hamstrings, from
your knee to the top of your thigh.
4. Complete the set on one side before repeating on the opposite leg.
TRAINING TIP: Adjust the Barrel Roller to cover the length of your hamstrings, focusing on any
tender or sore spots you find.
FEEL IT: Provides a deep massage to your hamstrings.
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