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Making the Most Out of Your Trampoline

Trampolines offer so much room and space for versatile activities for kids and adults. They make a great space for everyone to fine-tune their motor skills and to increase balance and coordination in an exciting and thrilling way. For ideas on games and exercises, look no further than here.

One warning before you read this: trampoline manufacturers encourage just one jumper on a trampoline at a time to avoid injury. Most trampoline injuries occur when there is more than one person using a trampoline. Please use caution before considering using a trampoline with more than one person on it.

Warm yourself up prior to any activity with some basic flips like the basic tuck. Jump as high as you can while grabbing and hugging your knees to your chest. Practice height and speed with this. For more basic jumps to help you practice timing, safety, and balance, check out these basic trampoline tricks. Now you can get started with some games and exercises.

Games

Add these fun games to your regular rotation of trampoline activities. The best part? They can be played with kids and adults!

  • Poison Ball: Place 2 to 5 softballs or stuffed animals in the trampoline. Along with 1 to 5 people, jump trying to avoid the objects. If an object touches you, you are out! You can return if someone tags you back in.
  • Crack the Egg: A game for at least two players, have one person sit in the middle while hugging their knees to their chest. The other players jump until the “egg is cracked” or until the player is out of the position they started in.
  • Blindfolded Boar: Blindfold one player. All other players start bouncing. The blindfolded player must touch another player. Once they do, they have to guess who it is. If they are right, then the tagged player is now the “blindfolded boar.” If they are wrong, they continue being the “blindfolded boar.”
  • Stealthy Ninja: Gather 4-8 people. Blindfold everyone, but one “stealthy ninja.” This player has to knock everyone down (without kicking, hitting, or seriously injuring any player). The blindfolded players have to stay up or try and knock the ninja down.
  • T-R-A-M-P-O-L-I-N-E (or for a shorter game, T-R-A-M): Similar to H-O-R-S-E, one player will do a trick or flip. The subsequent players have to mimic the move. For every move you miss, you get a T, then an R, and so forth, until you are out. Last player standing, wins.

Exercises

Kids love trampolines because they can bounce, flip and fall endlessly. Adults can use the same trampoline for a high-intensity, high-energy cardio workout. Jumping and doing different tricks can work out multiple muscle groups at once. Remember that a warm-up and some simple stretches can really increase the benefits of your workout and diminish the risk of injury. Check out what you can incorporate into your routine:

  • Jumping Jog: Get into a steady rhythm of jumping up and down. Once you get some height, start to “jog” by landing on an alternate foot with each jump. Lift each knee as high as you can each jump. Do a rep of three minutes. Gradually increase the length of repetition for more intensity.
  • Vertical Dancing: Gradually jump up and down and work on gaining height. When you reach the top, where you hover motionless for a few seconds, incorporate a dance move. Put on some energetic and upbeat music. Challenge yourself to different moves and to different genres of music.
  • Trampoline Squats: Stand on the trampoline with feet together and arms at your sides. Jump up, spreading your feet slightly wider than shoulder-width apart, and land in a squat position with your knees bent and thighs parallel to the ground and arms straight in front of you. Return to starting position and repeat 20 times.
  • Hip Swivels: Jump and point your legs straight out, hands facing down as you land on your bottom. As you land, propel yourself upwards and do a 180-degree turn with your hips. Repeat until you no longer have enough momentum to do a 180-degree turn.

With all these tricks, games, and exercises, there are so many options to get the most use and versatility out of your trampoline. Don’t hesitate to experiment and be adventurous with your own trampoline.