Before you take off on the trampoline, your body deserves a moment to prepare. Warming up isn’t just for athletes! Whether you are a kid, a teenager, or an adult, warming up is your ticket to a safe, high-flying session. A few minutes of prep can prevent injuries, boost your performance, and make your jumps feel smoother and higher.
Follow these 5 steps to bring your jumps to their full potential!
1. Start with a Gentle Cardio Wake-Up
Get your heart pumping and muscles ready with 2–3 minutes of light movement by marching or jogging in place. Once you feel your heart pumping, try some small hops on the trampoline, gently waking up your ankles and joints.
2. Mobilize Your Joints
Trampoline jumping requires flexibility and coordination. Loosen up your joints by rolling your ankles and flexing and pointing your feet. If you’re planning on any flips and tricks, make sure to also rotate out your wrists and shoulders. These movements are key in practicing safe landings from big jumps!
Try also opening up the hips by circling and swinging your legs – your joints will thank you!
3. Stretch the Muscles You’ll Use
Dynamic stretches keep muscles warm without slowing you down. Lean forward in a deep lung and twist gently to warm up your hamstrings and core. Side lunges will help to open your hips, and a catcow stretch will warm up the muscles in your back you need for a successful jump.
4. Try Mini-Bounces
Before going full throttle, do a few low-intensity bounces: small jumps with your feet close together, knee lifts, tuck jumps and squat jumps. Make sure you focus on controlled landings – engage your core and land on your feet!
5. Mental Check: Focus on Form
A safe jump is a mindful jump! Keep knees slightly bent, land softly on your toes and the balls of your feet and always remember to stay aware of your surroundings and fellow jumpers.
A few minutes of warm-up can make all the difference. By preparing your body and mind, you’re not just jumping, you’re jumping safely. Now take off, feel the bounce, and have fun!
