LESSON PLANS FOR NEW USERS

The following lessons are suggested in order to learn basic steps and bounces before moving onto more difficult, complicated bounces. Before actually getting on and using the trampoline, you should read and understand all the safety instructions. A complete discussion and demonstration of body mechanics and trampoline guidelines should occur between the supervisor and student as well.

Lesson 1

A. Mounting and Dismounting-Demonstration of proper techniques.

B. The Basic Bounce-Demonstration and practice.

C. Braking(Check the Bounce)- Demonstration and practice. Learn to brake on command.

D. Hands and Knees- Demonstration and practice. Stress should be on four-point landing and alignment.

Lesson 2

A. Review and practice of techniques learned in Lesson 1.

B. Knee Bounce- Demonstration and practice. Learn the basic down to knee and back up before trying half twist to left and right.

C. Seat Bounce- Demonstration and practice. Learn basic seat bounce then add a knee bounce, hands and knees; repeat.

Lesson 3A. Review and practice skills and techniques learned in previoue lessons.

 B. Front Drop-To avoid mat burns and teach the front bounce position, all students should be requested to assume the prone position(face down on the ground) while the instructor checks for faulty positions that could cause injury.

C. Start with a hands and knees bounce and then extend body into prone position, land on the mat and return to feet.

D. Practice Routine-Hands and knees Bounce, Front Bounce, back to feet, seat bounce, back to feet.

Lesson 4

A. Review and practice skills and techniques learned in previous lessons.

B. Help-Turn Start from front drop position and as you make contact with the mat, push off with arms in either the right or left direction and turn head and shoulders in same direction.

ⅱ during turns, be sure to keep back parallel to mat and head up.

ⅲ After completing turn, land in front drop position. After completing this lesson, the student now has a basic foundation of trampoline bounces. Jumpers should be encouraged to try and develop their own routines with emphasis on control and form.

 A game that can be played in order to encourage students to try and develop routines is “BOUNCE”. In this game, palyers count off from 1 to X. Player one starts with a maneouver. Players two has to do Player One’s maneuver and as add on another. Player Three does the maneuvers of One and Two and then adds a third maneuver. This continues until a player cannot do the routine until someone spells our the world “BOUNCE”. The remaining contestant is deemed the winner! Even when playing this game, it is important to perform your routines under control and not try difficult or highly skilled bounces that you have not yet mastered.

A certified trampoline instructor should be contacted to future develop your trampoline skills.

BASIC TRAMPOLINE BOUNCES - THE BASIC BOUNCE

 THE BASIC BOUNCE

1. Start from standing position, feet shoulder width apart and with head up and eyes on mat.

2. Swing arms forward and up and around in a circulate motion.

3. Bring feet together while in mid-air and point toes downward.

4. Keep feet shoulder width apart when landing on mat.  

KNEE BOUNCE

1. Start with basic bounce and keep it down.

2. Land on knees keeping back straight, body erect and use your arms to maintain balance.

3. Bounce back to basic bounce position by swinging arms up.  

SEAT BOUNCE

1. Land in a flat sitting position.

2. Place hands on mat besides hips.

3. Return to erect position by pushing with hands.  

FRONT BOUNCE

1. Start with front bounce position.

2. Land in prone(face down).

3. Position and keep hand and arms extended forward on mat.

4. Push off the mat with arms to return to standing position.  

180 DEGREE BOUNCE

1. Start with front bounce position.

2. Push off with left or right hands and arms(depending on which way you wish to turn).

3. Maintain head and shoulders in the same direction and keep back parallel to mat and head up.

4. Land in prone position by return to standing position by pushing up with hands and arms. 

 Trampoline for Fun and Fitness!

Ready to add some, fresh exercises to your regimen, try being a kid again and get into some trampoline exercise. Regular jumping on a trampoline surprisingly gives you a great cardiovascular workout, giving you more energy than you’ll probably ever remember having, and it is good fun. If you’ve already purchased a trampoline and looking for ways to make good use of it then read on. 

Bouncing on a trampoline for at least 20 minutes every day will give you a good work out and can also improve your coordination. It takes practice to jump high and come down precisely in the middle of the trampoline.  The added coordination gained from jumping will help you in other activities you enjoy, such as dancing or aerobic exercise. If you’re an athlete, you’ll find that a trampoline will give you an excellent training workout and increase your endurance.  Trampoline exercise is recommended for surfers and water skiers.

Kids can get a lot of exercise, improve their coordination, give a boost to their immune systems, and have a lot of fun while they’re doing it. It has been shown through studies that children who jump daily on a trampoline display more confidence which can go a long way in improving all areas of their life. A trampoline also provides children with the stronger muscles, agility, and coordination they will need to play other sports.  Not to mention simply for being outdoors exercising rather than being indoors watching TV or playing some screen games.