You can master your trampoline skills. Read how
What's the story
Perfecting your trampoline jumping form is not just about having a great time; it's also about staying safe and injury-free! Whether you're a newbie or a seasoned jumper, there are exercises you can do to strengthen the specific muscles used in trampoline jumping, enhance your balance, and improve your coordination. In this article, we'll cover five essential exercises that will benefit anyone looking to master the art of trampoline jumping.
Core stability
Strengthen your core for better balance
A strong core is crucial for ensuring balance and control when you jump on a trampoline. Planks serve as a powerful exercise for fortifying your core. Begin by holding the plank for 20 seconds and progressively augment the hold time as your strength enhances. Endeavor to include planks in your regimen thrice a week to reap maximum benefits.
Leg strength
Enhance leg power and control
Squats are excellent for developing leg strength, which is key for jumping high. To do a squat, stand with your feet shoulder-width apart, bend your knees, and lower your body as if sitting back into a chair. Push back up to standing. Doing three sets of 12 squats twice a week can greatly increase leg strength and jumping power on the trampoline.
Flexibility
Improve flexibility and range of motion
Flexibility is crucial for both improving your jump height and preventing injuries. Stretching exercises, like lunges, can help improve flexibility in your legs and hips. Step forward with one leg, lower your hips until both knees are bent at roughly a 90-degree angle, then switch legs. Doing lunges every day will gradually increase your flexibility.
Cardio training
Boost endurance with cardiovascular activities
Good cardiovascular fitness is key to sustaining energy during long trampoline sessions. A simple 30-minute jog or cycle, three times a week, can greatly increase your stamina, enabling you to jump for longer periods without getting tired quickly. Regular cardio exercises condition your body to handle the strain of continuous jumping, improving your overall trampoline experience by letting you jump longer and with greater ease.
Coordination drills
Refine coordination with plyometric drills
Plyometric exercises like box jumps are great for building coordination, reaction time, and explosive power—all essential for trampoline jumping. Start with a low box or platform, stand close to it, then jump onto the box with both feet landing softly before stepping back down. Doing plyometric exercises twice a week can make a big difference in your coordination on the trampoline.