11
USING YOUR TRAMPOLINE
•
Inspect the trampoline before each use. Any damaged or worn parts must be replaced.
•
Make sure there are no children, animals or obstructions underneath the trampoline.
•
Don’t use when it is wet or windy as this may cause you to fall and injure yourself.
•
Always bounce in the middle of the mat and practice bouncing techniques safely with adult
supervision and guidance.
BOUNCING SKILLS
Basic Bounce
1.
Start from a standing position with feet a shoulder
width apart, head up and eyes on the trampoline mat.
2.
Swing arms forward and up above head in a circular
motion.
3.
Bring legs and feet together in mid-air position and
point toes.
4.
Land back on the mat with feet a shoulder width apart
(the same as the start position).
Knee Drop
1.
Start with a low basic bounce (as detailed in
Basic Skill 1).
2.
Land on knees shoulder width apart, keeping
back straight and a strong body position using
arms out to the side or in front to maintain
balance.
3.
Bounce back to basic bounce position by using
bounce momentum and swinging arms above
head.
4.
Once mastered at this height try bouncing a little
higher, but remember to always stay in control of
your height.
Hand & Knee Drop
1.
Land your hands and knees at the same time, ensure
the back is horizontal to the bounce mat and hands
and legs are shoulder width apart also.
2.
Maintain strong body position with back and
horizontal to mat and straighten legs behind the fold
arms in front of face in mid-air ready to land on the
mat in a lying down position.
3.
Ensure the landing is done with all of body touching
the mat at same time.
4.
Push off hands and recover the standing position.
5.
Once mastered at this height try bouncing a little
higher, but remember to always stay in control of your
height. Trying moving onto the next skill once
comfortable and proficient.
Seat Drop
1.
Start with the low basic bounce (Basic Skill 1) in the
normal position.
2.
Land with legs out straight in front of you, with hands
either side of your hips and back straight in a strong
body position.
3.
Use the bounce momentum sided with a push from
hands to return to a standing position.
4.
Once mastered at this height try bouncing a
littlehigher, but remember to always stay in control of
your height.
