BASIC TRAMPOLINE BOI]NCES

LESSON PLAI\I
The following lessonsarerecommendedin order to learnbasicstepsand bouncesbeforemoving bnto more THEBASICBOUNCE
difficult, complicatedbounces.You shouldreadand understandall safety instructionsbeforemountingthe
tampoline. A completediscussionand demonstrationof body mechanicsand tampoline guidelinesshould l. Start from standing position, feet
occur between the supervisorand student. shoulder width apart and head
up and eyes on mat
LessonI 2. Swing arms forward, up and
A. Mounting and Dismounting- Demonstrationof propertechniques around in a circular motion.
B. The Basic Bounce-Demonshation and practice 3. Bring feet together while in mid-air
C. Braking (Check the Bounce) - Demonstrationand practice. Leam to brake on command and point toes downward
D. Handsand knees- Demonshationand practice.Shessshouldbe on four- point landingand alignment
4. Keep feet shoulder width apart when
Lesson2 landing on mat.
A. Review and practiceof techniquesleamedin LessonI
B. Knee Bounce-Demonstation and practice. Learn the basic down to knee and back up before trying half
twist to left and right KNEE BOUNCE
C. SeatBounce-Demonshationandpractice.Learn basic seatbouncethen add a kneebounce,handsand
knees;repeat l. Start with basic bounce and keep it low
2. Land on kneeskeeping back straight,

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Lesson3 body erect. Use arms to maintain balance.
A. Review and practiceskills andtechniquesleamedin previouslessons
M 3. Bounce back to basic bounce
B. Front Drop-All studentsshouldbe requestedto assumethe proneposition (face down on the ground)
while the instructorchecksfor faulty positionsthat could causeinjury
C. Startwith a handsand kneesbounceand then extendbody into proneposition,land on the mat and return
to feet
tu position by swinging anns up

D. PracticeRoutine-HandsandkneesBounce,Front Bounce,back to feet, seatbounce,back to feet

Lesson4 SEAT BOUNCE

A. Review andpracticeskills andtechniquesleamedin previouslessons
B. Half-Turn l. Land in a flat sitting position.
i. Start from front drop position.As you makecontactwith the mat, pushoffwith arms in eitherthe 2. Placehandson mat besideshiPs
right or left direction and tum head and shouldersin samedirection. 3. Return to erect position bY
ii. During turn, be sureto keep back parallel to mat and headup. pustring with hands.
iii After completinghrm, land in front drop position
After completing this lesson,the studentnow has a basic understandingof trampoline bounces.Jumpers
shouldbe encouragedto developtheir own routineswith emphasison confol and form.
A gamethat can be playedin orderto encouragestudentsto by and developroutinesis
*BOUNCE". In this game,playerscount offfrom I to 10. Playerone startswith a manoeuver.Playertwo

hasto do PlayerOne's manoeuverandadd on another.PlayerThreedoesthe manoeuversof One and Two

andthen addsa third manoeuver.This continuesuntil a player cannotdo the routineproperly in the correct
sequence.The first personto miss,receivesthe letter "B". This continuesuntil someonespellsout tlte word
*BOUNCE". The last remainingcontestantis deemedthe winner! Even when playing this game,it is

importantto perform your routlnes under control. Do not try difficult or highly skilled bounceswhich
you have not yet mastered.

A certified tampoline instructorshouldbe contactedto further developyour trampolineskills.