Performance Room. Train hard. Recover smarter. Perform better.
Canal Fulton · Second Floor

Equipment Guide

Everything in this room, what it's for, and how to run it. Pick a tool and follow the steps. Nothing in here needs an appointment except the Marc Pro, which needs a quick staff certification first.

Pick a tool Marc Pro certification
Included with the Performance Membership Athletes and parents welcome No appointment needed
House rules

Six things before you start

This room runs on trust. Keep it clean, keep it charged, and keep it moving.

20 minutes at peak

When someone is waiting, cap your turn on any tool at 20 minutes and rotate. Empty room? Take the full session.

Wipe it down

Wipes are in the room. Hit every surface you touched: boots, handles, heads, wraps, and the chair.

Put it back, plug it in

Every device goes back on the charging station or its outlet so the next athlete gets a full battery.

Marc Pro: certified only

You need a short staff walkthrough before your first Marc Pro session. Details below.

If it hurts, stop

Firm is fine. Sharp, numb, or tingling is not. Dial it down or move to the next tool.

Questions? Email us

The room is unstaffed most hours. Email info@velosportsohio.com and we'll get right back to you.

The equipment

Pick a tool

Seven pieces of equipment. Tap one to jump to the steps.

Normatec 3 Legs Compression boots · 20 to 30 min Hypervolt 2 Pro Percussion massage · 10 min Vyper 3 Vibrating roller · 5 to 10 min Hypersphere Go Vibrating ball · 5 min Venom 2 Heat + vibration wrap · 10 to 20 min Massage chair Osaki 4D · 20 min · parents welcome Marc Pro Muscle stimulation · 20 to 45 min Certification required Not sure where to start? Four simple routines: before, after, bullpen, and rest day
How to use it

Tool by tool

Read the steps once, then it's muscle memory. Every card ends with how to put the tool back.

Normatec 3 Legs

Compression boots. Air chambers squeeze your legs zone by zone from the feet up, then release.

3 units
Use itAfter training or on a rest day. A low level before training works too.
Time20 min when others are waiting. 30 min when the room is open.
Level1 to 7. Start at 3 or 4 your first time and work up from there.

Steps

  1. Grab a zero-gravity chair and get set. Shoes off, pockets empty, pant legs pulled flat so nothing bunches under the boot.
  2. Step into both boots and zip them all the way up. Never run them partly unzipped.
  3. Plug each boot's connector into the hose until it clicks. Check that the hose is clicked into the control unit and the unit is plugged into the wall.
  4. Hold the power button on the side of the control unit for one second. The screen comes on.
  5. Set your pressure with the level button. Levels run 1 to 7. Start at 3 or 4.
  6. Set your time with the time button. 20 minutes when others are waiting, 30 when the room is open.
  7. Press Start/Stop and sit back. The boots fill from your feet up, hold, release, and repeat. Want extra squeeze on one zone? Tap ZoneBoost while that zone is working.
  8. Press Start/Stop to pause or end early. Once the boots fully deflate, unclip the connectors, unzip, and step out.

Keep in mind

  • A firm squeeze is the goal. If a level feels painful or your feet go numb, drop it a level.
  • Skip the boots if you have a leg injury that hasn't been looked at, a cast or brace, or a doctor has told you to avoid compression.
  • Both boots run off the same hose. Don't mix a leg boot with any other attachment.
When you're doneUnclip the boots, wipe the inside of each one, and lay them flat on the chair with the zippers open so they air out. Leave the control unit plugged into the wall.

↑ Back to the tool list

Hypervolt 2 Pro

Percussion massage device. Five speeds, five swappable heads.

2 units
Use itBefore training to wake a muscle up (fast passes). After training to loosen up (slow passes).
TimeAbout 10 min total. 1 to 2 min per muscle, then move on.
Speed5 speeds. Start on 1 or 2. Speeds 4 and 5 are for big muscle groups only.

Steps

  1. Pick a head. Ball for big muscles (quads, hamstrings, glutes, lats). Flat for general use. Cushion for anything tender. Bullet for a pinpoint knot. Fork for either side of the Achilles or alongside the spine, never on it.
  2. Swap heads only with the device off and stopped. Pull the old head straight out and push the new one in firmly.
  3. Flip the power switch at the base of the handle to ON. The light ring shows your battery.
  4. Turn the dial clockwise to speed 1. The lights on the face show your speed. Go up as the muscle warms up.
  5. Float the head over the muscle and keep it moving. Light pressure. Let the device do the work. The light ring changes color as you press harder; stay in the light range.
  6. 1 to 2 minutes per muscle, then move on. About 10 minutes total.
  7. Done: turn the dial counter-clockwise until the lights go out, then flip the switch OFF.

Keep in mind

  • Muscle only. Never on bone, joints, the spine, the front of the neck, or anything bruised or swollen.
  • Pitchers: forearm, triceps, lats, and the back of the shoulder are fair game. Stay off the elbow and the front of the shoulder.
  • Tingling or numbness means you're on a nerve. Move.
When you're doneWipe the head, flip the switch OFF, and set it in the charging station so the ring turns green for the next athlete.

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Vyper 3

Vibrating foam roller. Three speeds, one button.

2 units
Use itBefore training with quick passes. After training with slow ones.
Time5 to 10 min. It shuts itself off at 10.
Speed3 speeds. Start on 1.

Steps

  1. Hold the power button for 3 seconds. A blinking blue light means it's on and in standby.
  2. Press once for speed 1, twice for speed 2, three times for speed 3. Start on 1.
  3. Roll slowly, about an inch a second, through the muscle. Quads, hamstrings, glutes, calves, lats, upper back. Breathe.
  4. Find a tight spot? Stop on it for 10 to 20 seconds, then keep rolling.
  5. It turns itself off after 10 minutes. To stop early, hold the power button for 3 seconds until every light is off.

Keep in mind

  • Roll muscle, not bone or joints. Stay off the low back, the knees, and the neck.
  • Slow beats fast. Racing through a muscle does nothing.
  • It won't run while plugged into the charger. If it won't start, unplug it.
When you're doneWipe the roller, hold the button until it's off, and plug it back into its charger.

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Hypersphere Go

Vibrating massage ball. For the spots a roller can't reach.

3 units
Use itAnytime. Hips, glutes, pecs, lats, forearm, and the bottom of the foot.
Time30 to 60 seconds per spot. About 5 min total.
Speed3 speeds. Start on 1.

Steps

  1. Unplug it from the charger, then hold the power button for 5 seconds until the lights come on.
  2. Press once for speed 1, twice for speed 2, three times for speed 3.
  3. Pin the ball between you and the floor, the wall, or the chair. Lean in until you feel it.
  4. Hold on the spot for 30 to 60 seconds with small movements. Then move to the next spot.
  5. Done: hold the power button for 3 seconds until all the lights are off.

Keep in mind

  • Small movements beat big rolling. This is a pinpoint tool.
  • Stay off bone. Hip bones, sit bones, and the spine are not targets.
  • Pitchers: the back of the shoulder and the lat against the wall, and the forearm on a table, are the money spots.
When you're doneWipe it, power it off, and set it back on its charger.

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Venom 2

Heat and vibration wrap. Three heat levels, three vibration patterns.

Wraps
Use itBefore training to warm up a stiff back, hip, or shoulder. After training to loosen up.
Time10 to 20 min.
Heat3 levels. Start on 1 or 2.

Steps

  1. Wear it over a shirt or pants, not on bare skin. If it has to touch skin, use heat level 1 only.
  2. Wrap it around the area and secure the velcro strap. Snug, not tight.
  3. Hold the power button for half a second. The Hyperice logo lights up red.
  4. Press the temperature button to cycle heat 1 to 3. Press the vibration button to cycle the three patterns, or leave vibration off. The wrap starts as soon as you press either one.
  5. Heat takes a minute or two to build. Sit back for 10 to 20 minutes.
  6. Done: hold the power button until the logo goes dark, then unstrap.

Keep in mind

  • Too hot? Drop a level or take it off. Don't fall asleep in it.
  • Skip heat on anything swollen, numb, or freshly injured.
  • Heat and vibration run separately. Use both or just one.
When you're doneWipe the inside of the wrap, power it off, and plug it into its charger with the strap laid open.

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Osaki 4D Massage Chair

Full-body massage chair. Body scan, zero-gravity recline, heat, and air compression.

1 chair
Use itAnytime. Parents, this one is for you too.
TimeOne program, about 20 min. If someone is waiting, that's your turn.
ProgramAny Auto program. Recovery, Stretch, or Relax are good defaults.

Steps

  1. Shoes off, socks on. Empty your pockets and take off anything that can catch, like a watch or bracelet. Nothing on the footrest but your feet.
  2. Sit all the way back. Head on the headrest, heels down in the foot wells, hands resting in the arm slots.
  3. Press Power on the remote. The chair scans your body and adjusts to your height. Sit still for a few seconds while it does.
  4. Pick an Auto program. The chair sets everything for you. Recovery, Stretch, or Relax are the go-to choices for a full-body session.
  5. Adjust as you go. Intensity, air pressure, heat, and recline are all on the remote. Comfortable, not painful. If the rollers hit a spot too hard, turn the intensity down.
  6. The program ends on its own and the chair comes back upright. To stop early, press Power and wait until the chair is all the way up before you stand.

Keep in mind

  • One person in the chair at a time. Kids need a parent right there with them.
  • Keep hands and fingers clear of the leg rest while it moves.
  • No food or drinks in the chair.
  • Skip the chair if you're pregnant, have a pacemaker or other implanted device, or have an injury the rollers would work over.
When you're doneWipe the seat, headrest, arm slots, and foot wells. Set the remote back in its holder and leave the chair upright.

↑ Back to the tool list

Marc Pro

Electrical muscle stimulation. Two channels, four pads, one very specific setup.

2 units

Staff certification required

The Marc Pro is the one tool in this room you can't just pick up. Before your first session, a Velocity staff member walks you through it in person: pad placement, the right intensity, and cleanup. It takes about ten minutes. Until then, please leave the units in their cases.

Email us with your name, the athlete's name, and a couple of days and times that work. We'll set it up at Canal Fulton.

Email to schedule certification
Use itAfter training or on a rest day. Certified users only.
Time20 min when others are waiting. Up to 45 when the room is open.
IntensityWhatever gives a clear, comfortable contraction. Comfort over numbers.
Already certified? Quick refresher

Steps

  1. Gray lead into Channel A, black lead into Channel B. Snap the pins into the pads.
  2. Pads go on clean, dry skin, on the belly of the muscle, spaced apart. Dry skin? A pea-sized dab of the aloe gel helps them stick and conduct.
  3. Turn the dials clockwise until they click and the screen comes on.
  4. Slowly raise each channel until you see a clear, comfortable contraction. That's your number. Comfort matters more than what the screen says.
  5. Relax and let it work. Don't fight the contractions and don't tense against them.
  6. Done: dial both channels back to zero and turn the unit off. Peel the pads off and press them back onto their plastic sheet so they last.

Keep in mind

  • Never place pads on the neck, head, chest, or across the heart.
  • Not for anyone with a pacemaker or other implanted electronic device, and not during pregnancy.
  • Pads are good for about 20 to 25 uses. Keep them on their sheet, not loose in the case.
When you're doneUnit off, leads unplugged from the pads and coiled, pads on their sheet, case closed and back where you found it.

↑ Back to the tool list

Routines

Not sure where to start?

Four simple combinations. Swap tools around based on what's open.

Before you train

About 15 minutes

  1. Venom 2 on a stiff back, hip, or shoulder while you get set up. Heat level 2, 10 minutes.
  2. Hypervolt on quads, hamstrings, glutes, and lats. Speed 2, fast passes, 5 minutes.
  3. Go train.

After you train

About 30 minutes

  1. Vyper 3 slow rolls: quads, hamstrings, calves, lats. 5 minutes.
  2. Hypersphere Go on the hips and glutes. 5 minutes.
  3. Normatec at level 3 to 5. 20 minutes.

Pitchers after a bullpen

About 30 minutes

  1. Hypervolt on the forearm, triceps, lats, and the back of the shoulder. Speed 1 to 2, 5 minutes.
  2. Hypersphere Go on the lat and the back of the shoulder against the wall. 3 minutes.
  3. Normatec for 20 minutes. Your legs did the work on the mound too.
  4. Certified on the Marc Pro? Run it on the throwing arm for 20 minutes in place of step 1.

Rest day, or waiting on practice

About 20 minutes

  1. Massage chair, one Auto program. Parents, this is your slot.
  2. Room still open? Add Normatec for 20 minutes.
Need a hand?

We reply by email

The Performance Room is unstaffed most hours, so email is the fastest way to reach us.

Marc Pro certification

Send your name, the athlete's name, and a couple of days and times that work. We'll set up a ten-minute walkthrough at Canal Fulton.

Email to schedule

Something not working?

Dead battery, missing head, error on a screen: tell us the tool and what happened. We'll take care of it and reply by email.

Report a problem

Velocity Sports Canal Fulton · Performance Room, second floor
info@velosportsohio.com · (234) 714-9088
Performance Room access is included with the Performance Membership. Not on Performance yet? See memberships.