Basic Trampoline Exercises; Standing Jump; Sitting Jump; Tummy Jump - RUSTA ADVANCED Manual

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BASIC TRAMPOLINE EXERCISES

STANDING JUMP

SITTING JUMP

TUMMY JUMP

180 DEGREE TWIST
8
1. Begin in the start position with your feet shoulder
width apart, head facing forwards and eyes on the
mat.
2. Bend your arms forwards, upwards and round in a
circular movement.
3. Bring your feet together when you are in the air.
Toes pointing down.
4. Bring your feet back to shoulder width apart as you
land on the trampoline.
1. Land in a flat sitting position.
2. Lay your hands on the trampoline next to your hips.
3. Return to the standing position by pushing your-
self up with your hands.
1. Stand up straight with your arms stretched above your
head.
2. Land on your tummy with your hands and
arms stretched forward.
3. Push yourself up from the trampoline with your arms
and return to the standing position.
1. Start in the same position as for the tummy jump.
2. Push yourself up from the mat with your left or right hand
(depending on which direction you wish to twist).
3. Turn your head and shoulders in the same direction. Keep
your back parallel with the mat and head up.
4. Land on your tummy again. Push yourself up from the
mat with both hands and return to the standing position.