LESSON PLAN
The following lessons are recommended in order to learn basic steps and bounces before moving
onto more difficult, complicated bounces. You should read and understand all safety instructions
before mounting the trampoline. A complete discussion and demonstration of body mechanics and
trampoline guidelines should occur between the supervisor and student.
Lesson 1
A. Mounting and Dismounting - Demonstration of proper techniques
B. The Basic Bounce-Demonstration and practice
C. Braking (Check the Bounce) - Demonstration and practice. Learn to brake on command
D. Hands and knees - Demonstration and practice. Stress should be on four- point landing and
alignment
Lesson 2
A. Review and practice of techniques learned in Lesson 1
B. Knee Bounce-Demonstration and practice. Learn the basic down to knee and back up before
trying half twist to left and right
C. Seat Bounce -Demonstration and practice. Learn basic seat bounce then add a knee bounce,
hands and knees; repeat
Lesson 3
A. Review and practice skills and techniques learned in previous lessons
B. Front Drop-All students should be requested to assume the prone position (face down on the
ground) while the instructor checks for faulty positions that could cause injury
C. Start with a hands and knees bounce and then extend body into prone position, land on the mat
and return to feet
D. Practice Routine-Hands and knees Bounce, Front Bounce, back to feet, seat bounce, back to feet
Lesson 4
A. Review and practice skills and techniques learned in previous lessons
B. Half-Turn
i. Start from front drop position. As you make contact with the mat, push off with arms in either the
right or left direction and turn head and shoulders in same direction.
ii. During turn, be sure to keep back parallel to mat and head up.
iii After completing turn, land in front drop position
After completing this lesson, the student now has a basic understanding of trampoline bounces.
Jumpers should be encouraged to develop their own routines with emphasis on control and form.
A game that can be played in order to encourage students to try and develop routines is
“BOUNCE”. In this game, players count off from 1 to 10. Player one starts with a manoeuvre. Player
two has to do Player One’s manoeuvre and add on another. Player Three does the manoeuvres of
One and Two and then adds a third manoeuvre. This continues until a player cannot do the routine
properly in the correct sequence. The first person to miss, receives the letter “B”. This continues
until someone spells out the word “BOUNCE”. The last remaining contestant is deemed the winner!
Even when playing this game, it is important to perform your routines under control. Do not try
difficult or highly skilled bounces which you have not yet mastered.
A certified trampoline instructor should be contacted to further develop your trampoline skills.
