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EN
TRAINING PLAN OF BASIC JUMPING TECHNIQUES
The following lessons are suggested in order to learn basic steps and bounces
before moving onto more difficult, complicated bounces. Before actually
getting on and using the trampoline, you should read and understand all safety
instructions. A complete discussion and demonstration of body mechanics and
trampoline guidelines should occur between the supervisor and student as well.
The Basic Bounce
• Start from standing position, feet
shoulder width apart and with bead
up and eyes on mat
• Swing arms forward and up and
around in a circular motion
• Bring feet together while in mid-air
and point toes downward
• Keep feet shoulder width apart when
landing on mat
Interrupting Bounce
• When you lose control, it can be re-
gained by performing an interrupting
bounce
• Start with a straight jump, but keep
your knees flexed when landing – if
done properly, it will help you to
interrupt jumping easily
Knee Bounce
• Start with basic bounce and keep it
low.
• Land on knees keeping back straight,
body erect and use your arms to
maintain balance.
• Bounce back to basic bounce posi-
tion by swinging arms up.
Seat Bounce
• Land in a flat sitting position.
• Place hands on mat besides hips
• Return to erect position by pushing
with hands.
