USE INSTRUCTIONS
35
Learning the fundamental trampoline skills
The following lessons are suggested for you to learn basic steps and bounces. Before using the
trampoline, you should read and understand all warnings. A complete discussion and demonstration
of body mechanics and trampoline guidelines should occur between the supervisor and student as
well. The bounces are diagrammed on the following page.
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 Bounce
– 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
– To avoid mat burns and teach the front bounce position, 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 and on the mat
and return to feet
D. Practice Routine
– Hands and Knees Bounce, Front Bounce, return to feet, Seat Bounce, return to
feet, Seat Bounce, return to feet
Lesson 4
A. Review and practice skills and techniques learned in previous lessons
B. Half
– Turn
i.
Start from front drop position and as you make contact with 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 the Front Drop position
After completing this lesson, the student now has a basic foundation of trampoline bounces. Jumpers
should be encouraged to try and develop their own routines with the emphasis on control and form.
A game that can be played in order to encourage students to try developing routines is “BOUNCE”.
In this game, players count off from 1 to X. Player one starts with a maneuver. Player two has to do
Player one’s maneuver and add on another. Each player must 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 and not try difficult or highly skilled
bounces that you have not yet mastered.
A certified trampoline instructor should be contacted to further develop your trampoline skills.
