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LESSON PLAN
WARNING:
ALWAYS START YOUR JUMP AT THE MIDDLE OF TRAMPOLINE MAT
INDICATED BY WHITE CIRCLE
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 o
ne 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.
