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In part 2 of our 3 part series, we look at landing. After all – what goes up must come down!

General

Positions for all drops: seat, hands and knees, and front, should first be practiced on the ground, then in a stationary position, and only the on the trampoline mat. Drops should be performed after “Priming” the trampoline mat. Priming is done by bending your knees and pushing down repeatedly on the trampoline mat, thereby setting the mat in motion. The feet stay in contact with the mat during the entire priming motion.

The Hands and Knees Drop

To do this drop properly, there should be just as much weight on your hands as on your knees. Your back should be about approximately parallel to the mat. Knees and hands should land simultaneously, with the middle of the body landing in the centre of the trampoline. Hands should be directly under the shoulders. Knees should be directly under the hips. Your toes should be pointed.

To learn the hands and knees drop:

  1. Get down on your hands and knees on the mat. Make sure you have weight on both your hands and
    your knees. Do not sit on your heels.
  2. Remain in this position and try to bounce. Do not rock back and forth between the hands and knees,
    but develop an even landing on all four points.
  3. From the standing position, prime the bed several times. Lift upward with your hips, reach forward with
    our hands, and land on all fours. Look slightly in front of your hands on landing. Push to rebound to your
    feet (see Figure 5).

The Front Drop

Contact with the trampoline be 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 you 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:

  1. Start from the hands and knees drop position.
  2. 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:

  1. Start from a standing position with knees bent so that your upper body is low and close to the
    trampoline mat.
  2. Prime the mat several times.
  3. Lift hips gently upward and backward.
  4. Land in contact with the mat as described in Step 1.
  5. Push with your hands to return to the feet.

Step 3:

  1. Start from a straight standing position.
  2. Prime the mat several times.
  3. Perform skill as in Step 2 (see Figure 6).

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