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 contac
t
bed. Arms need never go above you
r
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. Kee
p
your hands as close to your knees as show
n
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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