How to Bounce on a Trampoline

Proper Technique to Help Trampolinists Master Their Bounce

Jul 13, 2009

The first essential thing for a new trampolinist to learn is how to control their bouncing. But perhaps even more important is knowing how to stop!

Being able to bounce safely will not only improve confidence but reduce the risk of accidents when attempting more advanced skills at a later stage.

Scarily, trampoline coaches come across participants who claim to have mastered ‘flips’ yet have no concept of how to control their movements whilst on the trampoline. Trampolining can be a dangerous sport therefore it is important learn the basics before moving on to a higher skill level.

Start with Small Bounces

The trampolinist should start off with small bounces in the centre of the trampoline. It is important to get the feel of the bounce before attempting anything bigger. Balance can be improved by incorporating the arms along with the movement and at a later stage they also help the trampolinist gain height and prepare for somersaults.

Arm Movements Help to Balance

The arms rise with the upward movement of the bounce and part above the head to be brought down to around waist level with the downward phase of the bounce. The arm movement is similar to that of swimming breaststroke and children are often taught to mimic a ‘window washing’ action.

Controlling the Height

The height of the bounce can be varied by pushing the feet harder into the bed upon impact, small bounces will only require a gentle amount of effort. The body should be kept straight during the bounce and the knees soft. They will automatically bend upon impact to allow for larger bounces as confidence grows.

Bounce on the Cross

All rectangular trampolines including the most common, the 77A and the Goliath, have a cross marked in the centre of the bed. Some may even have a rectangle marked around this. It is on (or as close as possible to) this cross that the trampolinist should aim to make all of their movements.

Attempting to bounce from one side of the trampoline will very often result in the individual being forced too far across the bed and unable to control their movement. This is down to Sir Isaac Newton’s Third Law of Motion: For every action there is and equal and opposite reaction.

How to Stop Bouncing

Perhaps the most important skill for a new trampolinist to learn is the art of stopping. When landing a bounce the participant should bend their knees and stick their bottom out as if sitting in a chair, this action will kill the bounce completely.

To help with balance the arms can be brought out straight ahead as the knees bend. It is best to practice stopping after a few practice jumps as it can take a few attempts to perfect the movement without falling over.

The copyright of the article How to Bounce on a Trampoline in Gymnastics is owned by Kim Ford. Permission to republish How to Bounce on a Trampoline in print or online must be granted by the author in writing.