Trampolining has been an Olympic sport since 2000. Competitive trampolinists bounce as high as ten meters and perform a series of ten moves in a sequence which judges mark. While many of the skills demonstrated by a competitive trampolinist involve forward, backward and twisting somersaults, you should master the basic skills before moving on to these more demanding moves. Trampolining can be a dangerous sport so only attempt these skills under the supervision of a qualified trampolining coach.
Tuck Jump
The tuck jump is an elementary trampolining skill that is the basis for more complicated moves such as forward and backward somersaults. A good, tight tuck position will allow you to rotate faster and with less effort -- important for multiple somersaults. Start bouncing on the trampoline and ensure that you are in the very center.Count yourself in and on three jump up and bend your legs and lift your knees toward your chest. Simultaneously wrap your arms around your legs and touch your shins. As your reach the apex of your bounce and begin to descend, snap your legs downward in readiness for landing and another bounce. Once you can do a single tuck jump interspersed with a few regular bounces, try performing two or three in a row.
Pike Jump
The pike is another body shape used in somersaults that is an essential skill in trampolining. If you have tight hamstrings, you may find this skill difficult. This is easily remedied by spending a few weeks stretching everyday to develop the necessary flexibility to perform a tight pike. Bounce in the middle of your trampoline. On the count of three, quickly lift your legs forward while maintaining straight knees and pointing your toes away from you. Reach down towards your toes. Ideally, your legs should be parallel to the floor at the top of your bounce. Quickly lower your legs in preparation for landing. Once you are able to perform a single pike jump, try alternating pikes and tucks from one bounce to the next.
Straddle Jump
The last basic jumping skill in trampolining is the straddle jump. Similar to the pike in that the legs remain straight, the straddle is most common at beginner level as there are no somersaults that use a straddle position. Bounce in the center of your trampoline. On the count of three, lift your straight legs forwards and outwards while simultaneously reaching down your legs with your hands. Your legs should be approximately parallel to the floor and angled outward to at least 45 degrees -- more if your flexibility allows. Bring your legs in and down in preparation for landing. To advance this skill, perform a tuck followed by a pike followed by a straddle.
Seat Drop
A seat drop is relatively straight forward to learn. The aim of the seat drop is to land on your butt with your legs out stretched and your hands next to your hips to support your lower back. Once you have landed, you bounce back up onto your feet. Stand in the middle of the trampoline -- do not bounce. On the count of three swing your arms up and take a single jump. Pike your hips so that you land with your legs straight and your hands next to your butt with your fingers pointing forward and your elbows pointing backward. Your upper body should by slightly inclined. Push your hands into the bed and use them to help you bounce back onto your feet.
Once you have mastered the standing seat drop, try a few small bounces and then perform this skill. Gradually increase the height of your bounces as you become more proficient.
References
- "Trampolining"; Brian and Erika Phelps; 1990
- "Trampolining: Beginner to Competitor"; Rob Walker; 1985
- "Know the Game: Trampolining"; Sue Freeman; 2009
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