Trampolining is fun and healthy. It is great way to help reduce stress, improve fitness and improve the circulation. NASA even claims that trampolining is 68% more effective than jogging for burning up calories.

Each trampoline training session has to start with a warming up and need to end with a cooling down. Both are important to protect your body for injuries. The trampoline fitness programs from this website are written by BERG Toys, an outdoor toys specialist from the Netherlands.

Trampoline Warming up (approx. 2 minutes)

A basic jump is simply jumping up and landing on the same spot.

1. Do the basic jump 15 x approximately 20 cm high.
2. Do the basic jump 15 x, but higher, approximately 50 cm.
3. Jump 15 x and point your heels to your buttocks, approximately 20 cm.
4. Jump 15 x from one side of the trampoline to the other.
5. Do the basic jump 15 x while making circular movements with your arms at the same time.

After the Warming up is finished, you should continue with on of the trampoline fitness programs (check the links from the sidebar)

Trampoline Cooling Down (approx. 4 minutes)

1. Place your feet apart to the width of your hips and make small, light bouncing motions without your feet leaving the surface of the trampoline. Let your arms dangle loose (approx. 2 minutes).
2. Go down on your hands and knees and arch your back like a cat. Tighten your stomach muscles and stretch your arms obliquely downwards. Let your head hang down between your arms. When you can see your legs, you are in the correct position (approx. 8-10 seconds / 2-3 times).
3. Go down on your hands and knees and let your under-body droop while keeping your legs at 90 degrees. Gives your arms and back a good stretch (approx. 8-10 seconds / 2-3 times).
4. Kneel on the surface of the trampoline close to the protective edge. Lean on your left knee and stretch your right leg out sideways. At the same time, lean with your left arm on the protective edge. Raise your right arm and stretch it right over your head to the left-hand side. Then repeat with the other side (approx. 8-10 seconds / 2-3 times per leg).
5. Lie on your back on the trampoline arms up as though you want to touch the protective edge. Point your toes downwards. Stretch as far over as you can. (approx. 8-10 seconds / 2-3 times).
6. Stand on the trampoline with your left leg a little forward. Place your right leg obliquely behind your left leg. Raise your right arm and stretch it over your head towards the left. While stretching, bend your left leg slightly forward. Then do it with the other side (approx. 8-10 seconds / 2-3 times).
7. Stand up straight on the trampoline and make little bouncing movements without your feet leaving the jumping surface. Raise the heel of your left foot to your buttocks and stretch your leg muscles. Then do it with your right leg (approx. 8-10 seconds / 2-3 times per leg).
8. Stand up straight on the trampoline. Bend your left arm behind your head and hold your left elbow with your right hand. Allow your left arm to hang loose. Make sure that your body stays in the correct position during this exercise. Change position and do it with your right arm (approx. 8-10 seconds / 2-3 times).
9. Stand up straight on the trampoline and shake your arms and legs separately (approx. 1 minute).