Are you so good at trampolining and are you so fit that you can do these work-outs one after the other? Do this work-out 5 times a week for a good result.
Always begin with the warming up (approx. 2 minutes)
- 1. Start by running on the spot. Use your arms to measure the size of your pace (approx. 2 minutes).
- Place your legs apart to the width of your hips and make small, light bouncing movements. Let your arms dangle loose (approx. 2 minutes).
- Hop twice on your right leg and twice on your left leg. Move your arms to the rhythm of your hopping (15 x).
- Run slowly and with every step allow yourself to spring up without your feet actually leaving the jumping surface. Move your arms in the opposite direction to your leg movements. Keep your hands loosely clenched (approx. 3 minutes).
- Make light, small jumps, trying to ‘twist’ as you do. Twisting involves keeping your legs slightly bent when jumping. Turn your slightly bent legs left or right when you are not in contact with the surface of the trampoline. Do not rotate your upper body with your legs. You can place your hands on your hips or move them in the opposite direction to your legs (15 x).
- Run quickly without allowing yourself to spring up and without your feet actually leaving the jumping surface. Simply allow your arms to move with the running motion (approx. 2 minutes).
- Do the basic jump and try with each jump to bend your legs in such a way that your toes face each other on one jump and then your heels face each other on the next. Place your hands on your hips with this exercise (15 x).
- Jump high (40 cm) and make a forwards scissor-jump (stretch your right leg forwards and left leg backwards while you are in the air). Land with your legs together. Between each high jump, make a short intermediate jump to get you going (15 x).
Finish off with the cooling down program (approx. 4 minutes)