With the buckle end of the belt in your left hand, attach the belt around your waist at a comfortably tight fit. Most players prefer wearing the belt below the waist and above the hips. Be sure to secure the belt tightly enough to avoid the belt pulling down below the hips during training.

Wearing ankle socks is recommended to keep the cuffs from sliding up your shin. The easiest method to attach the ankle cuffs is to crouch down with your rear end only a few inches from the ground. Be sure to attach the correct cuff to each ankle so the bungee cord isn't crossed over below the pulley.

To increase the length of the bungee cord, hold the hook portion of one of the adjustment clips that connects to the ankle cuff. Push the slack or excess cord down to create a loop of cord within the clip. Next, grasp the other piece of cord threaded through the same clip, and pull upward to eliminate the loop you created. Repeat the same process with the other clipto balance the amount of excess bungee on both sides. To shorten the length of the cord, just reverse the process used to lengthen.