Trampolining has always been a great way to exercise and a fun way to impress family and friends with some cool tricks and aerial maneuvers. In the following post, we will provide you with information on how to learn and master some basic trampoline skills and tricks. Some basic trampoline maneuvers that we will cover are learning some basic jumps, and performing simple seat drops and our first twists. These skills will help improve your body awareness and self-confidence and allow you to move to some more complex beginner skills such as Front Drops and Backdrops. Let's start off with the basics of jumping on a trampoline and proper technique.
A Straight Jump is a vertical jump with the body held straight and arms in a straight line above the body at take-off. It is the most basic skill in trampoline gymnastics, and the Straight Jump is often the first skill that a gymnast will learn on the trampoline.
Straight jumps are a key way to teach new gymnasts and trampoline enthusiasts how to jump in a controlled fashion.
A Tuck Jump is a maneuver where, from a straight jump start, the knees are pulled up to the chest and the hands must at least briefly grasp the legs at your shins between the knees and ankles.
A Tuck Jump is a common position for many trampoline aerials.
Seat Drop or Seated Landing in trampolining is landing in a seated position with your legs straight in front of you. Your hands support your body on either side of your hips and very slightly behind the posterior, palms down with fingers pointed forwards towards your pointed toes.
The seat drop is a good beginner's trick for all ages to learn. To perform the seat drop, start a steady, rhythmic bounce on the trampoline. When you are ready, bounce up on the trampoline and assume a seated position with your legs in front of you. Bounce on your backside and legs on the trampoline, and when you bounce upwards, land back on your feet again and keep bouncing.
Swivel Hips, also known as a Seat Landing Half Twist are the combination of a seat drop, bounce up to a straight position (without landing) and then performing a half twist to land in a second seat drop facing in the opposite direction.
The swivel hips is one of the first combination skills that a gymnast will learn.
Swivel Hips are a great introduction into rotations on a trampoline. Each gained skill, allowing the individual to feel more and more comfortable in their progression of more complex skills.
These skills are just the beginning and are at the core of building a strong foundation for more advanced maneuvers. Always stretch and warm up prior to any trampoline jump or training. Have fun and stay within your comfort zone.
In our next post we will jump into some more complex beginner skills: Twists, Front Drops, and Backdrops
PROPER PROGRESSION TO SWIVEL HIPS SKILL
Seat drop to feet
Seat drop to half twist to feet
Half twist to seat drop
Seat drop to half twist to feet to seat drop
Seat drop to half twist to seat drop (swivel hips)
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