11
WARM-UP AND COOL-DOWN
Warm-up
The purpose of warming up is to prepare your body for exercise and to minimize injuries. Warm
up for two to five minutes before strength-training or aerobic exercising. Perform activities that raise your
heart rate and warm the working muscles. Activities may include brisk walking, jogging, jumping jacks,
jump- rope, and running in place. Below are specific warm-up exercises for the trampoline workout.
Cool-Down
The purpose of cooling down is to return the body to its normal, or near-normal, resting state
at the end of each exercise session. A proper cool-down slowly lowers your heart rate and allows blood to
return to the heart. Your cool-down should include the previously mentioned stretches and the same warm-
up exercises listed below.
Contact Bounce
Place your feet shoulder-width apart and bend at the
knees. Place your hands on your waist. Start bouncing
very gently without your feet leaving the mat.This
movement is to get you comfortable with being on the
mat.
Foot Tap
While in the Contact Bounce position, shift your weight
towards the right and tap your left foot out to the side.
Bring your left foot back to shoulder width. Shift your
weight to the left tap your right foot out to the side. Repeat
the movement back and forth.
Hamstring Curls
While bouncing, shift your weight to the right and bring
your left foot up to your left buttock. Bring your left foot
down and shift your weight to the left and bring your right
foot up to your right buttock. Repeat the movement back
and forth.
Side To Side
In this movement, place both feet together and bounce
from one side of the mat to the other side of the mat.
Repeat the movement back and forth.
Jog in Place
While standing in the center of the mat, jog in place as
you would on the ground.
Jog Bounce
While jogging in place, bounce twice on one leg before
switching to the other leg.
Hamstring Curls
Foot Tap
Side To Side
Contact Bounce
Warm-up and Cool-down Exercises
(Do each movement 10 times)
