Garden Trampolines - Reduce the Risk of Injury

Trampolines have the reputation as being dangerous and this is due to the manufacturers safety guidelines being ignored and the crazy antics which both children and yes, adults perform on their garden trampoline.  Follow the Basic Skill Level Exercises below and enjoy the fun and excitement that garden trampolines offer. We highly recommend that if you are thinking about buying a trampoline of if you already have a trampoline that your children are taught the basic trampolining exercises and trampoline safety by a qualified coach.  Contact your local sports centre for Trampoline Clubs.

The following exercises are classified as Basic Skill Level Exercises:

- Straight Jump - A vertical jump with the body held straight, arms above the head for takeoff.
- Tuck Jump - The knees are pulled up to the chest and the hands must briefly grasp the legs between the ankle and the knee before returning to the trampoline bed.
- Pike Jump - The legs are straight, together, parallel to the trampoline bed (90 degrees).  The arms and body bend from the waist forwards towards the toes.
- Straddle Jump - Similar to the above but the legs are spread at 90 degrees.  The arms and body bend from the waist forwards towards the toes.
- Seat Drop - Land on the trampoline bed in a seated position with legs straight, arms either side of the body with palms down and finger tips facing forwards.
- Swivel Hips - Perform the seat drop (above) bounce straight up (do not land), perform a half turn and perform a seat drop facing the other way.
- Half Twist - Perform a vertical straight jump and turn 180 degrees before landing.
- Full Twist - Perform a vertical straight jump and turn 360 degrees before landing.

The following two exercises are a little harder but are still classified as Basic Skill Level Exercises:

- Front Drop - Landing horizontally on the trampoline bed, face down with the hand placed slightly in front of the face.  The legs need to be slightly bent but otherwise keep the body tight.
- Back Drop - Land on the trampoline bed on the back.  The legs must be bent at 90 degrees from the hip with the legs straight.  The head must be held in line with the body when flat on the trampoline.  This will avoid a whiplash injury.

All of the above exercises should be practiced under supervision with only one person using the trampoline.  The ‘spotter/s' should stand at the side of the trampoline.

In the competitive sport of trampolining somersaults are performed in three shapes: tuck, pike, straight and can be performed either  forwards, backwards or sideways.  Somersaults should NEVER be performed on a garden trampoline due to the high risk of head and neck injuries.

Follow the Basic Skill Level Exercises above and take the following into consideration and enjoy safe bouncing:

• - STRICTLY one person at a time to use the trampoline
• - Do not jump off of the trampoline
• - Do not crawl under the trampoline
• - Place the trampoline in a clear area, free from trees, fences etc
• - Use a safety enclosure
• - Teach your children safe basic skill level exercises
• - SUPERVISE!