As more and more people choose trampoline parks for fun and sports, it is important to know the basics of safety to avoid potentially unpleasant injuries.
This article will discuss how to jump on a trampoline, what exercises can be, and also about important safety rules.
Security
Before we move on to jumping, it’s important to take care of the safety of the equipment. Trampoline exercises should not be traumatic. In a good trampoline park should be:
- Soft linings: all rigid frames and springs should be completely covered with soft linings to cushion impacts if you lean to the side.
- Fencing: in the arena there should be walls sheathed with soft material, as well as a net that will not let fly out from the edge of the trampoline.
Land on both feet
The safest way to land on a trampoline is on both legs. Landing on one leg makes you more likely to slip or get injured in your hip joint because your body is not aligned correctly.
Never land on your head
The most serious potential injuries on the trampoline are injuries to the neck and head. It is not recommended to land head down - this should be avoided at all costs, since such injuries are very serious.
Do not double flip
A single coup is already a rather risky trick, a double - should be left for professionals. It is worth going over to them only after months of painstaking work.
One man on a trampoline
According to safety rules, only one person should be on one trampoline, since two or more people have too much risk of injury. Jumping in this case becomes unpredictable, and all this is complemented by the fact that someone can land on your back with your elbow.
Do not overexert
It is easiest to get hurt when you are moving incorrectly. If you are tired, slow down or take a break. In the first visits to the trampoline arena, you should not engage in more than 30 minutes.
Jump according to your training
If you've seen professional athletes, you know that people can do amazing things on trampolines. Do not try to repeat all these fancy tricks on the first day. If you want to try something new, try to gradually and carefully study new elements and movements.
Pick the right clothes
All you need to get started is loose, comfortable clothing such as sports underwear, a T-shirt, and leggings. However, clothing should not be too loose so that when jumping it does not bulge up. You must also wear socks. Do not choose nylon as they will slip. In addition, you can purchase special trampoline boots that look like soft slippers with thin soles.
Warm up
Before you go on a jump on a sports trampoline, take some time to warm up for 10-15 minutes. A trained and stretched body is less prone to injury. Be sure to stretch your hamstrings, quadriceps, and lower back. Strong abs muscles will also be a good help in jumping. The stronger and more flexible you are, the easier jumping will be.
Trampoline exercises
The first time you come to the trampoline, take a walk on it - it has a different tension in different places. You will feel that the most stable, elastic part is the middle, it is on it that you need to perform exercises.
To begin, learn to jump up and down with full control before moving on to working out the basic elements. Each movement is an extension of the base jump. There are various types of jumps, consider the main ones.
Direct vertical jump
This is the first exercise that you should learn during your first trampoline exercises.
- Jump straight up while keeping your body straight. To start, try jumping in one place.
- When you are in the air, raise your hands up and fully straighten them, while landing, lower your hands down. Also, when you land, try to keep a slight bend in your knees.
- Try not to keep your feet together while pushing and landing. This will help you maintain balance.
Belly landing
This is one of the main elements that will come in handy for those who practice performing trampolines.
- Get down on all fours, bounce a little, straighten your legs and put your hands in front of your face. Land on your stomach and return to the starting position.
- Then repeat the same, resting on your arms and legs.
- Now try to land on your stomach from a regular jump. At the peak of the jump, press your arms and legs closer to your body, as if you are standing on all fours. From this position, straighten and land on your stomach.
Back landing
This element is as important as the ability to land on your stomach.
- Jump straight up. Try to land in the same place where you started.
- When landing on your back, try concentrating your weight around the shoulder blades.
- Push with your feet and lift them up. Your arms also rise up with each stroke. When you are in the air, keep your body straight, legs slightly above your head.
- To return, kick the trampoline - up and forward.
Crease in the jump
This element is used to perform most trampoline tricks.
- Start jumping the way you do a straight vertical jump.
- At the peak of the jump, pull your knees to your chest and hug them with your hands.
- Make sure that you are not losing balance in the air. Then straighten and land on both legs.
180 degree rotation
A simple twist to learn for beginners.
- Before jumping, slightly turn your shoulders in the direction of rotation, no more than 45 degrees.
- At the moment of departure, take your hands up. That's all, you made a half-turn.
- Remember that you should not actually spin when you perform this trick - the body should not spin.
Conclusion
So now you know how to jump on a trampoline and do it safely. Jumping can be a hobby for you that makes your body stronger and more resilient. Using them, you can improve balance, coordination, and two-way motor skills.
Exercising on a trampoline will help strengthen your bones and muscles, as well as lose weight and improve your mood. Both children and adults can jump on a trampoline, so be sure to go to the trampoline arena in your free time, and you will surely get many benefits for your health.