8
Basic Skills
FRONT DROP
Contact with the trampoline bed should simultaneously take place with
your hands, elbows, chest, stomach, hips, and knees. Knees should be
bent. You must come down level. If the landing is made first on your
chest and arms, they will rebound before your knees hit which will result
in a straining action on your back. If this type of landing is made with a
travelling, diving approach there is a chance that your elbows may
become skinned. If the landing is made so that your knees and hips hit
first, then they will rebound and your shoulders and face will land heavily.
Step 1: Start from the hands and knees drop position. As you rebound
from the hands and knees, stretch so that you land on your stomach.
From this position, rebound to your hands and knees.
Step 2: Start from a standing position with knees bent so that your upper
body is low and close to the trampoline bed. Prime the bed several
times. Lift hips gently upward and backward. Land in contact with the
bed as described in Step 1. Push with your hands to return to the feet.
Step 3: Start from a straight standing position. Prime the bed several
times. Perform skill as in Step 2.
HALF TWIST
Step 1: Begin in a hands and knees position, with hands forming the
apex of a triangle, like in a front drop. Prime the bed in this position.
Push backward with your hands and extend your body to land in the
front drop position. Repeat several times in succession: Hands and
knees drop—Front drop—Hands and knees drop—etc.
Step 2: Perform the movement as in Step 1. However, do it at twice the
speed so as to bring your knees inward, under your hips and out again
without touching your knees on the bed.
Step 3: Perform the movement as in Step 2. Push sideways on the
trampoline bed so that your body rotates.
Step 4: From a standing position, prime the bed, then perform a front
drop. Push sideways, as in Step 3, and complete a 180 degree turn,
finishing in a front drop facing the opposite position.
Содержание 61535671
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