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Exercises Movements, technique & proper execution

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Old 01-02-2006, 08:59 PM   #1
Matthew Townsend
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Late last year, somebody on the CF message board most helpfully suggested a trampoline for the kids for Christmas.

Some fat guy in a red suit and long white beard duly dropped off a 14 foot round trampoline with safety net on the front door step.

Since then, as predicted, the kids have been on it every day.

My question is, does anyone know of any good exercises to work towards on a trampoline? Both for myself and the kids, who are 4 and 2.

At the moment, the 2 year old is simply finding his feet and is happy jumping around. My 4 year old girl is also happy to jump around, but I'm encouraging her to jump on her backside and then back up again.

As for myself, I can do somersaults pretty much as well as my double unders, with two or three jumps in between and not more than say 10 or 12 in a row. And similarly, without any degree of elegance.

I'm interested in other things I should be trying to do.

Any suggestions welcome.
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Old 01-03-2006, 09:32 AM   #2
Roger Harrell
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Seat drops, back drops, stomach dropps, swivel hips, table tops, concecutive back drops, back drop full turn to back drop, ball out... There's an enormous range of stuff you can do even at the basic level.

One comment. Teach yourself and your kids now to not reach back when you fall backwards. Learn to fall back with your arms in front of you. Drill this NOW. Do it over and over and over. Seriously.
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Old 01-03-2006, 10:18 AM   #3
David Wood
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100 consecutive swivel hips = awesome ab work. You won't believe how good (and tired) this will make you feel.
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Old 01-03-2006, 12:52 PM   #4
Ross Hunt
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Roger or any one else, could you direct us to descriptions of those basic drills (swivel hips, table tops, and so on)? My new gym has a trampoline, and I'm throwing some basic drills in, but the only ones I remember are

A) falling back on the tramp in hollow position and bouncing to feet with minimal hip flexion and

B) falling back and flexing at the hips to bring my feet towards my face - like a backwards roll in the air - to come to standing.

I've also tried rotating myself to left and right on the bounce. been doing front tucks, but without any success yet at sticking the landing.
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Old 01-03-2006, 01:04 PM   #5
Brian Nesmith
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You might try local libraries. In the fifties, tramps got very popular and many books were written. We own a couple from the period and have found more. Liberally illustrated.

We have a 13 footer in our back yard and they are tons of fun and a great warmup to WODs. If you can learn to do any flips, you'll find them to be very taxing on the cardio-vascular. I can flip forward but backwords has still got me spooked. Sorry gymnastics people for the misnamed moves.
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Old 01-03-2006, 01:13 PM   #6
Ryan Atkins
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This might help (scroll towards the bottom):

http://www.trampolinesales.com/Trampoline_usage.htm

Ryan
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Old 01-03-2006, 02:27 PM   #7
Roger Harrell
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Swivel hip.
Do a straight leg seat drop, extend on the way up at the peak at full extension do a 1/2 turn, then return to steat drop. Your arms should come up and over your head through the stand up part. Make sure you completely extend before trying to turn.

Table top.
Do a stomach drop, push the tramp bed sideways so you spin on the axis running from your back to your front. Then land on your stomach again.

Just practice doing a bunch of back drops in a row (no feet contact in between) once you get this, try to do 2 backdrops with a full twist in the air in between.

Hmm, I'll have to video a bunch of the basic trampoline stuff...
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Old 01-03-2006, 03:43 PM   #8
Ross Hunt
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Roger, Ryan,

Thanks a lot. That's very helpful, and enough to keep me busy for quite some time.
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Old 01-03-2006, 04:03 PM   #9
Matthew Nielsen
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Be careful, I have had 3 students seriously injured on backyard trampolines. (at home, not at school)

One with a broken tibia/fibula, one with a compound fracture of the tibia, and one with a broken radius/ulna. All from having more than one kid on it at a time.

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Old 01-03-2006, 05:26 PM   #10
Roger Harrell
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Multiple people on the trampoline can have unpredictable results if you are not aware of the timing of double bouncing. It can generate a lot of bounce, and on a round or soft trampoline can create a force at an off angle sending someone very high, and off the trampoline. We've sent individuals 45 feet off the trampoline bed with double bouncing techniques. Be aware, cautious and supervise kids. They do not know the risks involved.
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