Basic Trampoline Tricks For Beginners!

in #fitness3 years ago

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If you own a trampoline, you already know that it is a great way to get out of the house, and into the fresh air. Did you also know that it's benefiting your health? Jumping up and down on a trampoline is great for strengthening the cardio-vascular system and it is also an excellent workout for almost every muscle and organ of the body. Exercising on a trampoline can also be very helpful for adults and children because it helps to improve reflexes, flexibility, balance and coordination.

One way to enhance not only the fun aspect of the trampoline, but also increase the health benefits, is by putting a little extra effort into your jumping by doing some tricks! There's lot of tricks that can done on the trampoline, from the beginner level to the advanced. Here's a few of them beginning with some basics including additional tips to ensure safety and avoid injury.

'Landing on the Back' is one of the first, basic trampoline tricks any bouncer should learn and its very simple. Stand motionless on the trampoline with your arms at your sides or even with your hands in your front pockets. Fall backwards onto the trampoline, keeping your body straight and your head up. As your back meets the trampoline, let your head meet it naturally too, don't jerk or twist it. You will bounce back up and then you can do it again, over and over until you achieve a good rebounding height. The more you practice this trick, the higher you will bounce back and forth!

Here's an intermediate trampoline trick you can do once you've master the basic Back Landing trick. Begin the same way, standing straight and motionless, with arms at your sides or hands in your pockets. Fall straight back again, but when you bounce back up, land on your knees instead! The motion will keep sending you back and forth so you can repeat the trick as many times as you want.

Some advanced trampoline tricks include somersaults and flips. Either of these can be done backwards or forwards, but you should be very comfortable and confident with your bouncing abilities before attempting either of them. Once you've got the flip down, you spice it up by adding a spin to it.

Before attempting any trick, ensure everyone's safety, including your own. Remember to look around and see how much room you have. You will definitely want to avoid a collision with any other jumpers that are on the trampoline with you. To further prevent any mishaps, warm up first by doing some simple bounces and once you get going, remember to keep your head and neck in a natural position. This way you don't hurt yourself.

Here are some beginners trampoline skills you should try :

1. Tuck Jump

A Tuck Jump is a maneuver where from a straight jump start, the knees are pulled up to the chest and the hands must at least briefly grasp the legs at your shins between the knees and ankles.

A Tuck Jump is a common position for many trampoline aerials.

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Progression
  • Perform a straight jump.
  • At the peak of the straight jump, tuck by bringing your knees up to your chest. Pull your knees to your chest by briefly grasping the your shins.
  • A properly performed Tuck Jump does not throw off your balance. Always jump directly upward and only execute the tuck if you feel you have proper control over your straight jump.

The Tuck Jump is a prerequisite for many skills, and is referred to as the ‘tuck position'. The tuck jump also introduces the gymnast to more advanced maneuvers such as a 'kickout'.

Proper Form
  • Proper balance on straight jump
  • Knees tucked to chest
  • Hands on the knees or shins
  • Toes pointed downward

2. Pike Jump

From a straight jump start, with your legs together lift your legs to a straight position parallel to the trampoline and your arms and body reach forwards towards your pointed toes.

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Proper Form
  • Back straight, head and eyes looking forward
  • Knees straight
  • Legs horizontal or higher to the trampoline bed
  • Hands touch legs/feet
  • Knees and feet together
  • Toes pointed

3. Straddle Jump

The Straddle Jump is similar to the pike jump except that the legs are spread sideways approximately 90° apart and the arms reach forward towards the pointed toes.

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Proper Form
  • Back straight, head and eyes looking forward
  • Legs apart (more than 90°)
  • Legs horizontal or higher to the trampoline bed
  • Hands touch legs/feet
  • Toes pointed

4. Seat Drop

Seat Drop or Seated Landing in trampolining is landing in a seated position with your legs straight in front of you. Your hands support your body on either side of your hips and very slightly behind the posterior, palms down with fingers pointed forwards towards your pointed toes.

The seat drop is a good beginner's trick for all ages to learn. To perform the seat drop, start a steady, rhythmic bounce on the trampoline. When you are ready, bounce up on the trampoline and assume a seated position with your legs in front of you. Bounce on your backside and legs on the trampoline, and when you bounce upwards, land back on your feet again and keep bouncing.

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Proper Form
  • Start with a straight jump
  • Kick legs out in front of yourself at a 90 degree angle as you descend, landing on your rear end.
  • Legs are straight and body is in a seated position. Keep abdominals firm and back straight.
  • Eyes and head are looking straight ahead
  • Hands are next to the body / hips on the trampoline bed for slight support
  • In seated position hands move from sides to straight in front of you as you bound off of the trampoline and come back to a standing position.
  • Knees and feet together
  • Toes pointed

Have fun, be safe and keep on bouncing!

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Thanks for the tricks, i'll try them in summer!

You're welcome! Tell me then when you try them.