In this 3-part series we take a look at a range of skills that will help you begin progression in jumping and landing safely on a trampoline, all of which will improve your skills and are a heap of fun!
First up, we look at the fundamentals of bouncing.
BASIC SKILLS – Bouncing
The most important thing about bouncing is that it should be done with control in the centre of the mat.
The basic bounce should always be low. High, reckless bouncing is dangerous and should never be
The Stop Bounce
This technique allows the jumper to gain control by stopping quickly. It is achieved by keeping the feet in contact with the mat, and absorbing the rebound of the trampoline with the knees and waist. This skill should be the first skill learnt and should be employed whenever you feel out of balance, or land away from the centre area. To learn the stop bounce:
- Stand in centre of the bed with your feet about hip-width apart.
- Attempt about three easy bounces, keep them low and controlled.
- Focus your eyes towards the perimeter of the trampoline while bouncing in order to keep your balance.
- Stop the bounce by bending at your knees and hips on contact with the bed.
Arms are very important for proper control and lift. Whenever you go up, your arms go up. They go up to a set position about shoulder height and shoulder width. They should remain in this balanced position until you start down. Then they circle down and slightly behind the hips, ready to lift again as you bounce up. See figure 1 below.
Figures 2, 3 and 4 below show three variations: the tuck, the pike, and the straddle pike respectively. These
should be assumed at the top of the bounce, before resuming the normal landing position on your feet.
Practice these simple variations and concentrate on perfect form. Make sure that your toes are pointed and fingers are straight. These are simple variations to the basic bounce and are very important for gaining experience in coordinated movement.
We hope you found this helpful. Next up in Fundamental Trampoline Skills series is Part 2: Basic Landing Positions.