LESSON PLAN
The following lessons are suggested for learning of the basic steps and jumps before passing to more difficult and more com
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plicated jumps. Read and understand all safety information before actually getting on the trampoline and using it. In addition,
the spotter and pupil should fully discuss body movements and trampoline safety information and the spotter should perform
a demonstration.
Lesson 1
A. Performing the right techniques for getting on and off the trampoline
B. Performing and practicing the basic jumps
C. Stopping (see jump demonstrations) with exercise. Learning to stop on command.
D. Hand and knee demonstration and practice. The focus should be placed on the four-point landing and position.
Lesson 2
A. Repetition and practice of the techniques learned in Lesson 1.
B. Demonstration of knee jump and practice. Learn to go up and down on your knees before attempting to perform a half
twist to the left and right.
C. Seat drop demonstration and practice. Learn the basic seat drop and follow it with a knee drop with hands and knees;
D. Repetition.
Lesson 3
A. Repetition and practice of the skills and techniques learned in the previous lessons.
B. Front drop – to avoid grazes on the mat and to teach the front drop position, all pupils should be instructed to lie on their
stomach (face down to the floor) while the trainer checks the positions for mistakes that could lead to injuries.
C. Start with the hands and knees drop and then go face down on the mat and get back on your feet.
D. Practice the hands and knees drop, perform a front drop, get back to your feet, seat drop, back to your feet, seat drop and
back to your feet until you have learned the routine.
Lesson 4
A: Repetition and practice of the skills and techniques learned in the previous lessons.
B. Half twist
i. Start with the front drop position and when you touch the mat either push yourself left or right with your arms and twist
your head and shoulders in the same direction.
ii. Make sure that during the twist your back is parallel to the mat and your head is held high.
iii. After the twist, land in the front drop position.
After completing this lesson, the pupil has learned the basic trampoline jumps. Trampolinists should be encouraged to try
out and develop their own combinations whilst paying attention to control and form.
To encourage the pupils to develop combinations, you can play the “JUMP” game. This game has one to 10 players. Player
one starts with a combination. Player two repeats the jump of player one and adds a jump of their own. The players must
perform the combination in the right order. The first player to make a mistake is given the letter “S”. The game ends when
someone says the word “JUMP”. The final remaining player is the winner! During the game, it is important to perform the
combinations in a controlled manner and not to perform any difficult jumps that you haven’t already mastered.
Contact a qualified trampoline teacher to improve your trampolining skills.
