Owner's manual

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Practice the following lessons to learn basic steps and bounces. It's the responsibility of the owner (supervisor) to help the jumper to
read, understand and practice these lessons before actually getting on and using the trampoline.
LESSON 1. Basic Bounce
Warming-up: Discuss and demonstrate body mechanics and trampoline guidelines.
1. Demonstrate proper (dis) mounting techniques.
2. Demonstrate and practice the basic bounce.
3. Demonstrate and practice to stop on command.
4. Demonstrate and practice hands and knees moving. Stress should be given on the
four-point landing and alignment.
Jumping Guide: Make sure to follow the steps below for basic bounce exercises after warm-up.
1. Start from the standing position in the center bed, feet shoulder width apart, arms at
side, eyes on end of bed.
2. Swing arms forward and up in a circular motion.
3. Bring feet together while in mid-air and point toes downward.
4. Keep feet shoulder-width apart when landing on the mat.
Lesson Plan
BASIC SKILLS
06
• All jumpers, regardless of ages and skill levels, should be supervised.
• Never skip basic kills before moving into more difficult bounces.
NOTE: Arms need never go above your shoulders or behind your body.
LESSON 2. Knee Bounce & Seat Bounce
Warming-up: Review and practice techniques learned in Lesson 1.
1. Demonstrate and practice the knee bounce. Learn the basic down to the knee and back up before trying half twist to left and right.
2. Demonstrate and practice the seat bounce. Learn a basic seat bounce, add a knee bounce and a hand-and-knee repetition.
Jumping Guide: Make sure to follow the steps below for basic bounce exercises after warm-up.
1. Knee Bounce
(1). Start from the standing position, feet shoulder width apart, arms at side, eyes on end
of bed.
(2). Land on knees while keeping your body erect and back straight. Do not forget to use
your arms to keep a balance.
(3). Bounce back to the starting position.
2. Seat Bounce
(1). Start from the standing position with feet shoulder-width apart and eyes on the mat.
(2). Land in a flat sitting position with legs parallel to the mat and hands beside your hips.
(3). Return to the erect position by pushing up your hands.
LESSON 3. Front Bounce
Warming-up: Review and practice all skills and techniques learned before.
1. Demonstrate and practice the front drop. Important: all learners should keep the prone position (face down on the ground)
while the instructor checks for faulty positions that could cause injury.
2. Start with a hand-and-knee bounce and then extend the body into the prone position, land on the mat.
3. Practice routine hand-and-knee bounce, front bounce, seat bounce, and back to feet.
Jumping Guide: Make sure to follow the steps below for basic bounce exercises after warm-up.
1. Front Bounce
(1). Start with the front bounce position.
(2). Land in a prone position (face down) with your hands and arms extended forward
on the mat.
(3). Push off the mat with arms to return to the standing position.