Sequence and Methods for Teaching Movements on a Trampoline

1. Vertical jump

Vertical jumps include: 1. Vertical jump with hands on hips. 2. Vertical jump with arms raised overhead. 3. Vertical jump with swinging arms (divided into natural-arm-swing jumps and arm-raised jumps). 4. Vertical jump with hands on hips, rotating 180 degrees. 5. Tuck jump. 6. Half-squat jump. 7. Half-squat split jump.

Technical points: When jumping over the net, keep your head up, back straight, waist tight, feet flexed, body upright, and eyes focused slightly downward toward the net’s edge. As you land on the net, try to keep your knee joints as straight as possible. When pressing down on the net, shift your weight gradually from the tips of your toes to the entire sole of your foot, applying force evenly across the entire foot—do not rely solely on the balls of your feet to press down on the net.

2. Sitting bounce

Seated Bounces: 1. Vertical Jump Seated Bounce. 2. Jump Up, Rotate 180 Degrees, and Then Perform a Seated Bounce. 3. Seated Bounce, Jump Up, and Rotate 180 Degrees to Perform Another Seated Bounce. 4. Seated Bounce, Jump Up, and Rotate 360 Degrees to Perform Yet Another Seated Bounce.

Technical key point: When jumping off the net, slightly push your feet forward and keep your body upright and vertical.

3. Vertical jump with a 1/4 twist—either a front flip or a backflip.

The forward 1/4 abdominal flip from a vertical jump is divided into: 1. Tuck jump abdominal flip; 2. Bent-body jump abdominal flip; 3. Straight-body jump abdominal flip. The backward 1/4 backflip from a vertical jump is divided into: 1. Tuck jump backflip; 2. Bent-body jump backflip; 3. Straight-body jump backflip.

4. Vertical jump with a 1/4 turn followed by a 180-degree twist—either a front or back tuck.

5. Single-week vacancy

Single-week flips include: 1. Tucked backflip. 2. Tuck frontflip. 3. Straight backflip. 4. Tucked frontflip. 5. Tuck frontflip. 6. Straight frontflip.

6. Single-week backflip with a twist

Single-week somersault with twist: 1. Tucked forward somersault with a 180-degree twist. 2. Bent-forward somersault with a 180-degree twist. 3. Straight-forward somersault with a 180-degree twist. 4. Straight backward somersault with a 360-degree twist. 5. Straight backward somersault with a 720-degree twist. 6. Straight forward somersault with a 540-degree twist. 7. Straight forward somersault with a 900-degree twist, and so on.