Owners manual

6. EXERCISE INSTRUCTIONS
FUNDAMENTAL BOUNCES
S
T
ANDING BOUNCE
KNEE BOUNCE
1. First, assume kneeling position in center
of bed, back straight, eyes on end of bed.
2. Pum
p
y
our wa
y
to
y
our fee
t
b
y
bouncin
g
,
1. Star
t
in the center of bed, fee
t
shoulder-
width apart, arms at side, eyes on end of
bed.
2. As you jump from trampoline, arms com
e
u
p
and forward
,
circlin
g
outward and bac
k
using your arms as in standing bounce.
3. Du
p
licate
p
osition from a low bounce
To side as you again contac
t
bed. Bring
feet together, toes pointed, in the air, feet
Shoulders-width apart again as you contact
bed. Arms need never go above your
shoulders or behind
y
our bod
y
.
HANDS & KNEE DROP
FRONT DROP
1. First, assume position shown in illustration,
keeping head up, eyes on end of bed.
2. Duplicate position from a low bounce. Keep
your hands as close to your knees as
shown in illustration.
1. First, assume position of hands and knees
bounce. Begin to bounce slightly in this
position, then kick legs back, land on
stomach, taking some weight on bent fore-
arms as shown in illustration. Make sure
you kick backwards, do not go forward,
and return to hands and knees position.
2. Try from a low bounce, kicking backwards
,
makin
g
y
our bel
t
land where
y
our fee
t
were
.
SE
A
T DROP
1. First, assume sitting position in center of
bed, legs spread wide, and hands on
bed, leaning slightly forward.
2. Duplicate this position from a low bounce
.
To come to your feet again, be sure to lea
n
forward and press bed with your hands.
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