Trampoline rebounding is an exercise technique that provides cardiovascular conditioning while enhancing balance, agility and coordination. The equipment has a pliable, spring-supported skirt, which literally creates a rebound when jumping. This softer landing surface makes it easier to sustain jumping movements without worrying about excessive stress on the knee joints.
Seated Bounce
Efficient trampoline rebounding requires core muscle activation. The seated trampoline bounce teaches you to engage your core muscles in order to maintain an upright posture. Sit on the trampoline skirt, keeping an upright posture. Bend your knees and place your feet flat on the floor. Draw your belly in, and use your core, leg and gluteal muscles to create a gentle bounce. When you gain proficiency, maintain the bounce and lift your feet and legs from the floor.
Basic Bouncing
Stand on the trampoline rebounder with your feet parallel and hip-width apart. Bend your knees, but keep your spine in an upright position. Begin the bouncing movement by pushing your heels into the rebounder, and jumping as if you had a low tunnel above your head. This down movement emphasis causes deeper knee flexion, which strengthens your hamstrings and gluteal muscles.
Jumping Jacks
Begin in the basic bounce position. Jump your feet apart, raising your arms to the side at shoulder height. Lower your arms to your side as you jump your feet back together. Perform four jumping jacks, and then make a quarter turn to the right. Keep making quarter turns after every four jumps, until you are facing front. Repeat the sequence to the left.
Mogul Skiing
Begin with your feet together. Extend your arms in front of you at chest height, as if you were holding imaginary ski poles. Keep your feet together as you jump from side to side. True mogul skiing requires you to tap your ski pole on top of the mogul before skiing over it. If you want to perform a sport-specific workout, flex your wrist in the direction you are jumping, as if you were performing a pole touch. This requires coordination, so you may have to begin slowly.
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