Use and Instructional Material
Overview of Trampoline Use
The following is
taken from the
Jumpking® Users Manual.
The first periods of trampoline use should focus
on learning fundamental body positions
and practicing the eight
that are described in this manual.
During this learning period, jumpers should practice
these basic techniques and perfect them. Braking, or checking the bounce
should be taught first and stressed as a safety measure. Jumpers should
brake their jump whenever they start to lose balance or control. This is
done by simply flexing the knees sharply upon landing and absorbing
the upward thrust of the mat (bed). This enables the jumper to stop suddenly
and avoid losing control.
In trampoline use, the take-off point and landing
point of a good, controlled jump is on the same spot. An exercise is considered
learned only when a jumper is able to perform it consistently. Jumpers
should never proceed to any advanced step until they can perform all previous
Allow each jumper a brief turn on the trampoline.
bouncing exposes an over tired user to an increased risk of injury. Longer
turns tend to lessen the interest of others waiting to jump.
Wearing apparel should consist of T-shirt,
shorts and regulation gymnastic shoes, heavy socks, or jumpers may be barefoot.
Beginning jumpers may wish to wear loose
fitting protective clothing such as a long sleeve shirt and pants until
correct landings are mastered. This will reduce the chance of mat (bed)
burns from improper landings on elbows and knees. No hard sole shoes should
be worn as they cause excessive wear on the trampoline mat (bed).
Mounting and dismounting properly should
be a strict rule from the very beginning. Users climb onto the trampoline
by placing their hands on the frame and stepping or rolling up onto the
frame, across the springs, and onto the mat (bed). Do not step directly
on the frame pad or grasp the frame pad when mounting or dismounting the
trampoline. Users should always place their hands on the frame while mounting
or dismounting. To dismount, jumpers should walk to the side of the mat
(bed), bend over and place one hand on the frame, then step from the mat
to the ground. If you have installed the optional ladder, then its rungs
can be used to mount or dismount. Always face the ladder and always place
your hands on the frame. Make sure your foot has secure contact with the
ladder rung when using it.
Reckless bouncing should not be permitted.
All skills should be learned at moderate heights. Control rather
than height, should be emphasized. Jumpers should be forbidden to practice
alone and unsupervised.
Program - Model Lessons
following lessons are suggested as examples of
procedure. They should follow a complete
and demonstration of body mechanics
the supervisor and the student(s).
Mounting and dismounting.
and practice of proper techniques.
Braking (checking bounce).
and practice, braking on command.
Hands and knees.
and practice, stressing four-point
Review and practice of techniques.
twist to right, to left, to feet, to knees.
twist to feet.
knees, hands and knees; repeat.
Review and practice of skills previously learned.
save time and avoid mat burns, all members of
class should be requested to assume the front-
position on the floor while the instructor
for faults. Suggested progression: From
and knees bounce, the body is extended for
landing in front drop position, and the rebound
made to feet.
Practice routine; hands and knees, front-drop, feet,
half twist to feet.
Review and practice of learned skills.
accenting the forward thrust of the
by arching body as one leg is brought forward
standing (not bouncing) position, and the
to the back is made with chin held forward to
eyes forward on trampoline frame. Spotting
skill is most important. Demonstration of
with low bounce and practice on both techniques.
Review of all skills learned, encouraging original
based upon them.
from front drop position and push left or right
head and shoulders in same direction. Keep
parallel to mat and head up. After completing
turn land in front drop position.
feet, half twist; repeat.
half twist to feet; repeat.
drop, half twist to seat drop.
student should now be encouraged to design and
routines with emphasis on good form. The
may judge or grade the students and arrange
for further instruction accordingly.
stimulate interest in competition, the game of “Trampoline
may be introduced. It is played in the
manner: The students number off and No. 1
a stunt. No. 2 mounts the trampoline and
the same stunt and adds another one. No. 3
and does stunts 1 and 2 and adds another one
Thus, it becomes a continually lengthening
of stunts in routine. The first person who misses
stunt in the series assumes the letter “H,” and starts
series over again with the first stunt. If a person
again, he accumulates “O” and the first one to
H-O-R-S-E is eliminated from the game.
last remaining contestant is the winner.
planning from this point should be facilitated by
a certified trampoline instructor.
Start from standing position with head erect and eyes on mat.
Swing arms forward and up in a circular motion.
Bring feet together and point toes downward while in the air.
Keep feet about 15 inches apart when landing on mat.
AND KNEE DROP
Start from erect position keeping eyes on mat.
Land on mat on hands and knees.
Push with hands and come back up to erect
Start from low bounce.
Land on knees keeping back straight and body erect.
Come back up to erect position.
Land in a flat sitting position.
Place hands on mat beside hips.
Push with hands when returning to erect position.
Start from low bounce and land on mat in prone position.
Keep head up and arms extended forward on mat.
Push with arms to return to standing position
Start with low bounce and land on back.
Keep chin forward on chest during landing.
Kick forward and up with legs when returning to erect position.
Start from front drop position and push left or right with hands.
Keep head and shoulders in same direction.
Keep back parallel to mat and head up.
After completing 1/2 turn, land in front drop position.
Turn head and throw arms up and to left or right.
Hips turn in same direction completing twist.
Land in seat drop position.
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