To increase your bounce on a trampoline, work on boosting both your comfort level and your fitness level. Whether using a smaller indoor exercise trampoline or a larger outdoor model, the steps to increasing your bounce are the same. Treadmill manufacturers recommend learning bouncing skills in a slow progression through basic exercises. But always keep safety in mind and increase your bouncing only as you feel comfortable.
Step 1
Remove your shoes and socks to give you more traction. But if you don't feel secure bouncing barefoot, keep the socks or shoes on until you reach that comfort level. If using a smaller trampoline with hand grips or a balance bar, hang on to them initially until you feel secure enough to bounce.
Step 2
Stretch on the floor before bouncing to loosen upper and lower body muscles. Stretching relaxes the muscles to improve movement and your bouncing ability. Perform a series of stretches in sets of 10 and hold for 20 to 30 seconds. Suggested stretching exercises include tricep pulls and calf, lower back, quadricep, hamstring and groin stretches.
Step 3
Start with a slow, gentle bounce in the mat's center. Do this whether using a smaller indoor exercise or larger outdoor trampoline. Keep your feet shoulder-width apart on the mat as you bounce while keeping your hands on your waist. Keep your eyes focused straight ahead to maintain your balance.
Step 4
Add bouncing exercises as you feel more secure with the gentle bouncing. Practice bouncing high enough so your feet leave the mat. Bring your knees up as you bounce or do jumping jacks.
Step 5
Increase your bouncing every day by bouncing higher. Work up to bringing your hands up above your head when you jump off the mat. As you gain more strength and flexibility, it becomes easier to bounce higher.
Step 6
Perform the same series of stretching exercises after you finish bouncing to cool down.
Tips and Warnings
- For advanced skill training, contact a certified trampoline instructor.
- Do not attempt somersaults, as landing on your head or neck may cause serious injury, including paralysis or death. Do not exceed the weight capacity of the trampoline.
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