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TRAINING WITH THE TRAMPOLINE
Fundamental trampoline skills
Bouncing
The most important thing about bouncing is that it should be done with control in the centre of the mat.
The basic bounce should always be low. High, reckless bouncing should never be allowed.
Stop Bouncing
This technique allows the jumper to gain control by stopping quickly. It is achieved by keeping the feet
in contact with the mat, and absorbing the rebound of the trampoline with the knees and waist. This skill
should be the first skill learned and should be employed whenever you feel out of balance or land away
from the centre area.
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Stand in the centre of the mat with your feet about hip-width apart.
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Attempt about three easy bounces, keeping them low and controlled.
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To keep your balance, focus your eyes towards the perimeter of the trampoline while bouncing.
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Stop bounce by bending your knees and bringing your hips in contact with the mat.
Arm Action
Arms are very important for proper control and lift. Whenever
you go up, your arms go up. They go up to a set position,
about shoulder height and shoulder width. They should remain
in this balanced position until you start coming down. Then
they circle down and go slightly behind the hips, ready to be
lifted as you bounce up.
Bounce Variations
The illustration on the right shows three variations, the tuck,
the pike, and the straddle pike, respectively. These should be
assumed at the top of the bounce, before resuming the normal
landing position on your feet. Practice these simple variations
and concentrate on perfect form. Make sure that your toes are
pointed and your fingers straight. These are simple variations
to the basic bounce and are very important for gaining
experience in coordinated movement.
Training
1. Basic jump
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Stand straight on the trampoline.
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Gather a little momentum with your arms and jump at the
same time from the mat.
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Hold your feet together in the air and point your toes
downward.
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To keep your balance, focus your eyes toward the perimeter
of the trampoline while bouncing.
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Hold your feet shoulder - width apart when landing.
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When you want to stop, bend your knees and hips when your
feet come into contact with the trampoline.
2. Knee bounce
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Start with the basic jump, holding a low height.
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Land on your knees, with your back straight.
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Keep balance with your arms.
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Gather a little momentum with your arms to go back to a
standing position.
3. Hands and knees bounce
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Start with the basic jump, holding a low height.
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Land on your hands and knees. Make sure you put the weight
on both of your hands and knees. Do not sit on your heels.
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Remain this position and try to bounce. Do not rock back
and forth between your hands and knees. Develop an even
landing on all of the four points.
•
Look slightly in front of your hands when landing. Push to
rebound to your feet.
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