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11
Contact Bounce
Place your feet shoulder width apart and bend at the knees. Place
your hands on your waist. Start bouncing very gently without your
feet leaving the mat. This movement is to get you comfortable
with being on the mat.
Foot Tap
While in the Contact Bounce position, shift your weight towards
the right and tap your left foot out to the side. Bring your left foot
back to shoulder width. Shift your weight to the left tap your right
foot out to the side. Repeat the movement back and forth.
Hamstring Curls
While bouncing, shift your weight to the right and bring your left
foot up to your left buttock. Bring your left foot down and shift
your weight to the left and bring your right foot up to your right
buttock. Repeat the movement back and forth.
Side To Side
In this movement, place both feet together and bounce from one
side of the mat to the other side of the mat. Repeat the movement
back and forth.
WARM-UP AND COOL-DOWN
Warm-Up: The purpose of warming up is to prepare your body for exercise and to
minimize injuries. Warm up for two to ve minutes before strength-training or
aerobic exercising. Perform activities that raise your heart rate and warm the working
muscles. Activities may include brisk walking, jogging, jumping jacks, jump rope,
and running in place. Below are specic warm-up exercises for the trampoline
workout.
Cool-Down: The purpose of cooling down is to return the body to its normal, or
near-normal, resting state at the end of each exercise session. A proper cool-down
slowly lowers your heart rate and allows blood to return to the heart. Your cool-
down should include the previously mentioned stretches and the same warm-up
exercises listed below.
Warm-Up and Cool-Down Exercises (Do each movement 10 times)
Jog in Place
While standing in the center of the mat, jog in place as you would on the ground.
Jog Bounce
While jogging in place, bounce twice on one leg before switching to the other leg.
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