Safe Trampoline Exercises for Garden Trampolines

Trampoline is a high-skill Olympic sport in which participants perform a routine consisting of skills to reflect their best performance. There are over 60 different moves that can be performed on a competition trampoline and the degree of difficulty varies greatly. However, many club/competition exercises must NO performed on a garden trampoline.

Garden trampolines are undoubtedly a great way to get kids outside and exercise, and in recent years, garden trampolines have become the must-have toy, but due to careless jumping and lack of supervision, the number of trampoline-associated injuries has increased dramatically. This is not due to the fact that garden trampolines are dangerous, it is due to misuse of trampolines and the user trying to perform exercises that should NO be performed on garden trampolines but must be performed by club/competition participants.

It is always advisable to purchase a garden trampoline from a reputable trampoline retailer whose trampolines meet safety standards. It is also advisable to take trampoline classes if you have a backyard trampoline or are thinking of purchasing a trampoline, as safety and basic exercise knowledge are essential when using a trampoline.

The following exercises are classified as basic skill level exercises:

– straight jump – A vertical jump with the body upright, arms above the head for takeoff.
– tuck-jump – The knees are raised towards the chest and the hands should briefly hold the legs between the ankle and the knee before returning to the trampoline.
– pike jump – Legs are straight, together, parallel to the trampoline bed (90 degrees). The arms and body bend from the waist towards the toes.
– straddle jump – Similar to the previous one but with the legs separated at 90 degrees. The arms and body bend from the waist towards the toes.
– seat drop – Land on the trampoline bed in a seated position with your legs straight, your arms on either side of your body with your palms facing down and your fingertips facing forward.
– spinning hips – Perform a seat drop (up) bounce up (don’t land), do a half turn, and perform a seat drop facing the other side.
– half turn – Perform a vertical straight jump and turn 180 degrees before landing.
– full turn – Perform a vertical straight jump and rotate 360 ​​degrees before landing.

The next two exercises are slightly more difficult but are still classified as basic skill level exercises:

– front drop – Land horizontally on the trampoline bed, face down with your hand placed slightly in front of your face. Your legs should be slightly bent but otherwise keep your body tight.

– Background – Land on the trampoline bed in the back. The legs should be bent at 90 degrees from the hip with the legs straight. The head should be kept in line with the body when it is flat on the trampoline. This will prevent a whiplash injury.

The above exercises should be practiced under supervision with only one person using the trampoline. The ‘spotters’ must stand to the side of the trampoline.

In the competitive sport of trampoline, somersaults are performed in three ways: tuck, dive, straight, and can be performed forward, backward, or sideways. Somersaults should NEVER performed on a backyard trampoline due to the high risk of head and neck injuries.
Nowadays, trampolines have a reputation for being dangerous and this is mainly due to the crazy antics that both children and adults get up to on their backyard trampoline. Follow the basic skill level exercises above and keep in mind the following:

– STRICTLY one person at a time to use the trampoline
– Do not jump off the trampoline
– Do not crawl under the trampoline
– STRICTLY no children under 6 years old on garden trampolines
– Place the trampoline in a clear area, free of trees, fences, etc.
– Use a sandbox
– Teach your kids safe basic skill level exercises
– SUPERVISE all children