Once you have confidently and safely mastered bouncing and basic landing positions, you can then practice them in sequence. For example: Seat drop－Hands and knees drop－Front drop, or Seat drop
－Front drop-Hands and knees drop－Seat drop.
Seat drop－Half twist－Seat drop (AKA: Swivel hips)
(a) Perform a seat drop.
(b) Push down on the bed with your hands and come to a stand with the arms
(a) Perform the movement in Step1. As you rebound up to your feet, move one
shoulder in the direction you want to twist.
(b) Finish standing with arms stretched overhead, facing the opposite direction (180
degree twist completed).
Perform as in Step 2. Just before contacting feet with the trampoline bed, lift your legs
to land in a sitting position.
Front drop – Half twist – Front Drop (AKA: Turntable)
(a) Begin in a hands and knees position, with hands forming the apex of a triangle, like in front drop.
(b) Prime the bed in this position.
(c) Push backward with your hands and extend your body to land in the front drop position.
(d) Repeat several times in succession: Hands and knees drop-Front drop-Hands and knees drop-etc.
Perform the movement as in Step 1. However, do it at twice the speed so as to bring your knees inward,
under your hips and out again without touching your knees on the bed.
Perform the movement as in Step 2. Push sideways on the trampoline bed so your body rotates.
From a standing position, prime the bed, then perform a front drop. Push sideways, as in Step 3, and
complete a 180 degree turn, finishing in a front drop facing the opposite position (see Figure 7).
Seat drop－Full twist－Seat drop (Full barrel roll)
Perform this as you would a half barrel roll but keep moving your shoulder in the
direction of the twist so that you finish in the seat drop position.
During the twist, hands should be placed by your sides, with your body held straight
(see Figure 10).
You can combine a twist with each of the basic landing positions. You can twist after the landing position.
You can add more twists. Remember to practice and perfect the smaller twists before moving on to larger
You can also perform a series of twists.
Example: Swivel hips－perform several in a row, all twisting in one direction, or alternating directions.
Jumper’s Role in Preventing Accidents
Education on the part of the user is a must for safety. Users must first learn a low controlled bounce and
the basic landing positions and combinations before proceeding to intermediate skills. Jumpers must
understand why they have to master “control” before they can start thinking about other moves.
Understanding the proper progression of skills in jumping on a trampoline must be the first lesson.