10
S002211 6ft Trampoline
Basic Skills
Bouncing
The most important thing about bouncing is that it should be done with control in the
centre of the bed. The basic bounce should always begin low, with the jumper always
landing with both feet at the same time. High, reckless bouncing should never be allowed.
The Stop Bounce
This technique allows the jumper to gain control by stopping quickly. It is achieved by
keeping the feet in contact with the bed, and absorbing the rebound of the trampoline
with the knees and waist. This skill should be the first skill learnt and should be employed
whenever you feel out of balance, or land away from the centre area.
To Learn The Stop Bounce:
1. Stand in centre of the mat with your feet about hip-width apart.
2. Attempt about three easy bounces, keep them low and controlled.
3. Focus your eyes towards the perimeter of the trampoline while bouncing in order to
keep your balance.
4. Stop the bounce by bending your knees and hips in contact with the mat.
5. Your torso should remain vertical. When stopping the bounce, move your arms either
in front of your body or above your head.
Arm Action
Arms are very important for proper control and lift. There are three phases that your arms
go through when bouncing, as follows.
1. The first is the drive phase. As you make contact with the trampoline, your legs push
hard into the trampoline and your arms start to drive up in front of your body.
2. The second is the lift phase, where your arms continue to drive up in front of the body
until they are straight above your head.
3. The third phase is the balance, where your hands flair out the side and your arms
slowly come back down, keeping your body balanced, ready to start the process again
(see Figure B1 on page 11).