Trampolines with Attitude; Mad Dash Trampoline Beginners Guide


Getting Started
Basic bouncing techniques are described in this article but you should first practice normal bouncing to build up your stamina, balance and confidence. There are some basic safety measures and tips you should consider before starting your first session.

Clothing
The choice of clothing for your trampoline sessions may depend on your user level. For absolute beginners it may be advised to wear a long sleeved t-shirt, jogging bottoms and some thick socks. This will prevent mat burns while you learn to fully master bouncing and landing. Once you are more confident you should wear a standard t-shirt and shorts and either continue to wear socks or bounce barefoot.
Heavy shoes should be avoided as they cause unnecessary and excessive wear to the trampoline mat.

Control
You should be in control of your bouncing at all times and should you need to bring your bouncing to a stop by ‘breaking’. This is done by bending the knees sharply on landing thus absorbing the upward thrust of the trampoline bed (mat). One of the most fundamental points of using a trampoline is controlling your take off and landing. This should be done by taking off and landing on the same spot. Master this before attempting any other moves on the trampoline and always make sure you can easily accomplish and repeat one move before moving on to the more difficult next move.

Getting On & Off the Trampoline
Getting on and off the trampoline or mounting and dismounting should be done properly to avoid unnecessary risk to users. To climb on to the trampoline place your hands on to the frame and climb or roll across the padding and springs and on to the main bed of the trampoline. Do not direct step on the springs or frame pad as this may cause you to slip. To dismount walk over to the edge of the bed, bend over and place a hand on the frame and step or hop on to the ground. If you have an optional ladder installed take care to always face the ladder and use firm and careful steps on each rung.

Caution
Children should be supervised at all times while bouncing on a trampoline and participants should always remain careful and under control, reckless bouncing is never safe, even with an enclosure. Remember a controlled jump is more important than a high jump and you should never practice alone.

Techniques
The following basic techniques should be worked through in this order, be sure to master the first before moving on to the next and never attempt a move that you are not confident in performing.

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Basic Bounce

Start by standing up straight and still in the centre of the matt, looking down. Swing arms forward and up in a circular motion and push off. Bring your feet together and point toes downwards while in the air. Manoeuvre your feet to approximately 15 inches apart while landing.

Hand & Knee Drop

Start from an upright position with your eyes on the mat. Push off from the mat as normal but land on your hands and knees. Push off from the mat again with you hands to return to and upright position.

Knee Drop

Start in the standard position but with a low bounce. Land square on your knees keeping your body erect. Push back off with your knees and return your body to an upright position.

Seat Drop

Start in the normal position and push off into a jump. Land in a flat sitting position and move your hands beside your hips. Push off with your hands and return to an upright position.

Front Drop

Start from the standard position and launch into a low bounce. Move into a flat, prone position and keep your head up. Extend your arms forward on the mat and remember to keep your head up. Push off with your hands to return to the upright position.

Back Drop

Start with a low bounce from the standard position. Turn around to land on your back. Keep you chin close to your chest during landing. Kick forward and up with your legs and return to an erect position.

Half Turntable

Start from a front drop and push off to the left or right with your hands. Keep head and shoulders in the same direction. Keep you back parallel to the mat and keep your head up. After completing half a turn land back in the front drop position.

Swivel Hips

Start by performing a seat drop. Turn your head and throw your arms up to the left or right. Make your hips turn in the same direction to help complete twist. Land in to a second seat drop position.