Beginners need to gradually build up body control skills through phased exercises to master basic trampoline movements such as vertical and seated jumping. The core logic is "stabilise the centre of gravity, then control the amplitude, then increase variation." Specific steps and techniques are as follows:
I. Phased Practice Framework: from static to dynamic
Phase 1: Basic Adaptation (1-3 days)
Goal: familiarise yourself with the trampoline's elasticity and develop a sense of balance.
Exercise:
Light Jumps: Stand in the center of the trampoline, feet shoulder-width apart, knees slightly bent. Tap the trampoline with your toes and feel the bounce.
The essentials: Keep your upper body straight, avoid leaning forward or backward, and keep your jump height at 10-15cm (about hand height).
Static Balance: Stand on one leg (alternating left and right) for 5 seconds at a time to train core stability.
Correction: If your body wobbles, raise your arms for balance, or grab the edge of the trampoline for support.
Stage 2: Advanced Vertical Jumps (4-7 days)
Aim: To master rhythmic vertical jumps, control rhythm and height.
Actions:
Regular Vertical Jumps:
Takeoff: bend your knees to 90 degrees, naturally swing your arms for leverage and push your toes off the ground as you jump upwards.
Landing: Bend your knees slightly to cushion the impact, landing first to avoid a hard landing on your heel or the entire sole of your shoe.
Rhythm: Maintain a steady "skip-stop-skip" cycle, with 0.5 seconds between jumps.
Info: Beginners are advised to jump 20-30cm (about the height of a water bottle) and do so 40 to60 times a minute.
Breathing in harmony: Exhale when you jump and inhale when you land to avoid stiffness caused by holding your breath.
Stage 3: Seated Jumps and Variations (8-14 days)
Objective: To improve coordination by increasing the variety of movements based on vertical jumps.
Actions:
Seated Jumps:
Takeoff: At the top of the vertical leap, bend your knees quickly, lift your legs up to your chest (similar to a sitting posture), and wrap your arms around your knees.
Landing: Straighten your legs before you fall, return to a vertical jump posture and use the remaining momentum to cushion the impact.
Safety tip: When you first attempt this, lower your jump height (15-20cm) to avoid falling backwards due to unfamiliar movements.
Twisting Jump: For vertical jumps, rotate your body slightly 90 degrees from side to side, with arm swings to control direction. Gradually increase to 180 degrees.
Advanced technology: Joining the core during torsion to avoid losing control due to centrifugal force.
II. Key Techniques: 3 ways to improve control
* **Fixed visual focus:** During practice, focus on a point on the edge of the trampoline,such as a railing, to stabilize the head and reduce dizziness.
* **Arm Assist Balance:** During a vertical jump, the arms swing naturally (back and forth to aid takeoff, back and down to control landing), matching the height of the jump.
* **Core muscle contact:** Imagine your navel contracting toward your spine, keeping your abdomen taut to prevent lower back relaxation from causing movement errors.
III. Safety and Protection: 4 rules to follow
* **Single practice time:** Beginners should practice for no more than 15 minutes each time, 2-3 times a day, to prevent muscle fatigue from getting out of hand.
Site Inspection: Before practice, make sure trampoline fabric is undamaged, springs secure and fences ≥ 60cm high (≥80cm for children).
Prohibited Dangerous Actions: Cartwheels, stacked jumps (with multiple jumps at once) and jumping with your back to the fence are high-risk actions that can only be attempted with professional guidance.
Guardian supervision: During practice, parents must stand within 1 metre of their children and be prepared to protect them at all times.
