SEAT DROP
First, without bouncing, just sit in the middle of the bed in the
correct landing position. This is with your legs together and
straight out in front of you. Lean slightly backwards with back
straight, arms beside and slightly behind you with fingers
together and POINTING FORWARD.
Next stand up and drop to the Seat Drop position, without
bouncing. Then try the move from a little bounce. To bounce
back onto your feet lift hips forward and push up with your
hands.
Make sure that you drop to the Seat Drop position in the
middle of the bed and land back on your feet in the middle of
the bed.
HALF TWIST
From a Standing Bounce, as you leave the bed raise both arms
and bring them together above your head whilst looking in the
direction you wish to twist. This action will help you twist your
body round so that you land facing the opposite direction,
having rotated through 180 degrees. The higher and quicker
you lift your arms the further you will twist. Always twist in the
same direction.
FULL TWIST
Performed as for the half twist but with more effort so that you
rotate through a full 360 degrees and land in the same position
that you took off from. Do not attempt a full twist until you have
perfected the half twist.
SWIVEL HIPS
Swivel Hips is really three simple moves put together to make
one: seat drop - half twist - seat drop. To start off, try joining the
last two parts of the move together so that you land in a seat
drop facing the opposite direction.
Once you have got the last two parts of the move together add
on the first seat drop, reach upwards and forwards from the first
seat drop and turn your hips and body. Your straight legs can
then follow through under your body into the second seat drop
facing the opposite direction.
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HANDS AND KNEES
Without bouncing, adopt the hands and knees
position as shown. Return to the standing position
and with a small bounce lift your hips back and
upwards and drop to the hands and knees position.
Hands and knees must hit the bed at exactly the
same time. Push up slightly with your arms to return
to the Standing position.
FRONT DROPS
Without bouncing, adopt the Front Drop position by
lying flat on your front in the middle of the bed with
your head up, arms bent, palms downwards on the
bed, with fingers nearly touching each other just
forward of your chin. Now adopt the hands and
knees position and from a small bounce, kick your
legs backwards, and adopt the Front Drop position
with your head and arms. Practice bouncing from
hands and knees to Front Drop and back again.
To do a front drop from standing position it is
important to realise that you must DROP to the
centre of the bed. You must NOT dive forwards as
this can be extremely uncomfortable.
Do your first Front Drop from standing without
bouncing by lifting your hips and heels upwards
and backwards. It is better to move backwards
when doing a Front Drop than to dive forwards.
When landing in the Front Drop position, your
forearms, stomach and thighs should all hit the bed
at the same time. Push with your arms to return to
the standing position in the centre of the bed.
BACK BOUNCING
As an introduction to the Back Drop and to get the feel of where and how to bounce on your back,try
back bouncing. Without bouncing, adopt the Back Drop position. Keep your chin forward and head
off the bed by continuing to look forwards. With legs and hands up in the air start regular bouncing
motions by bringing your knees up towards your chest to push your body into the bed, then open your
legs out to lift off the bed. Tuck them in as you hit the bed and open out to leave the bed. Work with
the bounce and you’ll find this an easy and enjoyable move.
BACK DROP
First without bouncing, adopt the Back Drop
position. Keep your chin forward and head off the
bed. Legs should point upwards and forwards, at
about 60 degrees from the surface of the bed and
arms at a similar angle.
From standing position with hardly any bounce,
keeping sight of the outside of the trampoline
all
the time,
kick both legs up and forward lifting hips
and aim to land in the centre of the bed on the
upper part of your back. Lift your hips up and
forward and bear down with your legs to return to
standing position.
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