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Verfügbare Sprachen
Verfügbare Sprachen
Seat bounce
- Land in a flat sitting position
- Place your hands on the mat beside your hips.
- Return to an upright position using your hands.
Training schedule
Follow the training schedule in order to learn the basic bounces before you proceed to more sophisticated bounces.
Read the safety instructions carefully being well aware of their vital importance both to the supervisor and the
person jumping before you begin your training. The supervising person as well as the jumping person should
discuss the trampoline functions and the functioning of the body.
1st lesson:
- Ascending and descending - demonstration of proper techniques
- Basic bounce - demonstration and exercise
- Braking manoeuvre - demonstration and exercise
- Hands and knees bounce- demonstration and exercise
2nd lesson:
- Repetition of the last lesson
- Knee bounce - demonstration and exercise
- Seat bounce - demonstration and exercise
- In order to get experienced with bouncing we recommend to begin with a seat bounce and to add a knees bounce
3rd lesson:
Repeat the exercises as learned in the previous lessons
After having exercised the lessons as explained above you will have acquired the basic techniques. Always exert
your bounces in a controlled manner.
In order to get familiarised with the trampoline you can play the following game:
The first person begins by exerting a jump. The second person repeats the jump and adds any other jump. All
persons jump in turns, each person adding one more jump. The person who can exert all bounces until the end is
the winner. Always exert all bounces in a controlled manner. Do not try to effect difficult bounces before you
master the more simple ones. In case you wish to further improve your bouncing abilities, please contact a skilled
trampoline coach.
Stretching exercises
Jumping daily on your trampoline can improve your health. Before jumping, however, you should exert the
following stretching exercises. Stretching exercises are relaxing and can release muscle tenseness. They prevent
serious injuries of your muscles during training. It is therefore important to include those exercises in your
training schedule. Please mind that you should not begin your stretching exercises before doing some warming-up
exercises.
The following exercises are meant to be training examples. Exert all exercises calmly and carefully until you feel
a slight tension in your muscles. You can gradually intensify the exercises, but always stop if they are painful. Do
not interrupt the exercises abruptly in order to avoid ruptures of the muscle fibres. Each exercise should be exerted
for 10 to 20 seconds. Breathe slowly and regularly.
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