HUDORA | Jägerwald 13 | 42897 Remscheid | Germany
www.hudora.de
Item no. 65540 | 65543
As of 10/11
Page 10/24
THe TRAiNiNG ON THe TRAMPOliNe
Before you „fully get started“, it is advisable to conduct in addition to the initial light
stretching exercises that are needed to warm-up the muscles also some basic warm-
up exercises on the trampoline itself. We have to this end compiled some appropriate
exercises. We recommend you to perform these one after another, to begin with as a
„warm-up“ and then again after the actual exercises as a „cool-down“ – in order to
support the muscles after the exercises and to promote blood circulation.
Another good tip: It is never advisable to over estimate yourself! Try not to imitate, flips,
somersaults and other difficult figures on your trampoline, such as those that can often
be seen in the media! The risks of injury are huge and the risk of thereby sustaining
permanent injuries to one’s health are simply too great.
In case our exercise proposals appear boring to you, please consult a club or a sports
group in your area, as to how one can professionally perform (and under guidance) even
more difficult figures on a trampoline. Our exercises are otherwise absolutely sufficient
for the recreational athletes who want to do something good for their fitness and health.
You should always start in the middle of the trampoline and always end up there again.
Have fun!
STRETCHING EXERCISES
UPPER THIGH ANTERIOR SIDE (Fig. 1.1)
While supporting your self with one hand on the wall, take hold of a foot with the other
hand as shown and lead it in to a position that results into the anterior side of the upper
thigh being stretched. You should thereby lead the heel of the held foot as far as possible
(without any resulting pain) towards the butt. Depending on the phase of the stretching,
hold 5 to 10 seconds (warm-up) or 30 to 40 seconds (cool-down) and then repeat with the
other foot. Repeat at least twice for each side.
UPPER THIGH POSTERIOR SIDE (Fig. 1.2)
Sit on the floor and bend your leg as shown, while keeping the other outstretched. Bend
forward and try, as far as possible without pain, to bring the hand on the side of the
outstretched leg towards the foot. Those more advanced are hereby capable of grasping
the foot and possibly even pulling the toes backwards, in order to include the calves in
the stretching exercise. Depending on the phase of the stretching, hold 5 to 10 seconds
(warm-up) or 30 to 40 seconds (cool-down). Repeat at least twice for each side.
CALF MUSCLES AND LEG CURL (Fig. 1.3)
Stand straight with your feet about a shoulder width apart. Now bend the hips forward
and try with your hands to get as close as possible to your feet (those more advanced
are able to touch their feet without pain). Hold this position depending on the phase for
about 5 to 10 seconds (warm-up) or 30 - 40 seconds (cool-down). Repeat at least twice.
BASIC EXERCISES ON THE TRAMPOLINE FOR
THE WARM-UP AND COOL-DOWN PHASE:
We recommend that each exercise shown here is performed 10 times in a row.
CONTACT BOUNCE (Fig. 2.1)
Stand on the trampoline with your hands about a shoulder-width apart, bend your knees
slightly. With the hands placed on the hips. Start with slight hops, so that your feet are
„just about“ in the air. This exercise is also especially suitable for a beginner as an aid to
becoming a bit familiar with the new sport device.
FOOT TAP (Fig. 2.2)
Position yourself on the trampoline in the same manner as described in the „Contact
Bounce“. Now shift your weight alternatingly from one side to the other, while respectively
shortly lifting the unburdened foot and tap it on the side („tap“). Then return to the basic
position and shift the weight to the other side, again „tap“, etc.
HAMSTRING CURLS (Fig. 2.3)
While performing the „Contact Bounce“, shift your weight to one side. Then always
touch the trampoline only with one foot while slightly bending the knee of the other leg
backwards.
SIDE TO SIDE (Fig. 2.4)
In this exercise, position yourself as shown with both feet together on one side and then
jump to the other side, where you again land with both feet together, etc.
BASIC JUMPS FOR BEGINNERS
THE BASIC JUMP (Fig. 3.1)
1. Start while standing still then bob up and down a bit.
2. Swing your arms sideways and upwards away from the body to pull up the body
3. Keep the feet together while in the air.
4. Swing the arms back down again and land with both feet on the mat.
KNEE JUMP (Fig. 3.2)
1. Start with low height basic-jumps.
2. Land on your knees, however keep your back straight. Use your arms to keep balance.
3. Jump back to the starting position by pushing your arms upwards.
JUMP SEAT (Fig. 3.3)
1. Land in a flat sitting position.
2. Place your hands on landing next to the hips.
3. Use your hands as support to return to the upright position.
EN
iNsTRUCTiONs ON AsseMBlY AND Use
1.1
1.2
1.3
2.1
2.2
2.3
2.4
3.1
3.2
3.3
