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Fundamental trampoline skills
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
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. Knees 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 3
A. Review and practice skills and techniques learned in previous 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, and on the mat and
return to feet
D. Practice Routine-Hands and knees Bounce, Front Bounce, back to feet, seat bounce, back to feet, seat
bounce, back to feet
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 the emphasis on control and form.
A certified trampoline instructor should be contacted to further develop your trampoline skills.
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