A trampoline is a familiar sight in many neighborhoods. Children and adults alike enjoy jumping on the trampoline mat. Trampolines for home use typically range in size from 8 to 14 feet in diameter and can be found in square and circular shapes. No matter what size trampoline you have, enhance your enjoyment by using it for exercise and fun skill-building games. Remember, safety first on the trampoline.
Exercises
Jumping on a trampoline is one of the most efficient ways to burn calories, according to a study published in the Journal of Applied Physiology. Start by jogging in the center of the trampoline for 10 minutes. Keep your feet close to the mat. Next, perform the vertical elevation move, which "is a very popular exercise routine amongst athletes because of its overall toning properties," according to the website Trampoline Jumpers. Start by standing in the center of the mat. Bend your knees and spring upward, keeping your body straight in the air. Bend your knees again as you land and keep jumping up and down for several minutes.
Bouncing Games
The seat drop game is played with two players. The players alternate bouncing, dropping to their bottom and bouncing back up to their feet. Whichever player continues bouncing and dropping the longest without losing rhythm wins.
Play follow the leader by designating one person as the leader. If you are the leader, you will perform a bounce, jump or trick on the trampoline. Every other participant must copy your move. Take turns being the leader.
Trampoline Dodgeball
Dodgeball is a fun game on the trampoline because as many people who can safely be on the trampoline can play. All the participants begin by standing on the side of the trampoline. One person bounces a ball onto the trampoline mat. Everyone jumps onto the trampoline, trying to avoid the bouncing ball. If you are hit by the ball, you are out and must get off the trampoline. The person left standing on the trampoline wins.
Trampoline Horse
Two, three or four people can play horse. Find a beach ball or balled up socks and sit across from one another if there are only two players, or in a circle if there are more. You will begin by doing a jump and sit pattern on the mat. Once the rhythm is going, begin by throwing the ball to the person next to you while standing up in the jump rhythm. Once the ball is caught, everyone sits down, jumps up and the person with the ball throws it to the next person. Each time you miss the ball, you get a letter spelling out "horse." When you have missed the ball enough to have spelled the entire word "horse," you are out. The last person on the mat wins.
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References
- Journal of Applied Physiology: Body Acceleration Distribution and O2 Uptake in Humans During Running and Jumping
- Trampoline Jumpers: Trampoline Exercise Routines
- 8 Foot Trampolines: Trampoline Games for All Ages
- Trampolines: Trampoline Game Basics
- Small Memories: Trampoline Games: Trampoline Horse and Add-On
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