Trampolining technique for performing a tuck jump

This shape is very similar to the straight jump and requires participants to move into a tucked position very near the peak of the jump height.

Stage one - getting started

  • Stand on both feet on the red cross, in the middle of the trampoline.
  • Bend your knees and push gently off your toes to begin a low, controlled bounce.
  • Once in the air, rotate your arms in a small circle from your side and complete one full turn before you return back to the bed.
  • Complete the same routine a few more times and create a rhythm.

Stage two - gaining height

  • To begin gaining height, land with feet flat on the mat and as the trampoline begins to elevate up, push your toes deeper into the trampoline immediately before take-off.
  • As you take off, bring your arms away from your sides and extend them out in front of you and elevate your arms quickly above your head.
  • Keep your upper body and head as still as possible.
  • As you reach the top of your jump, ensure that you keep your toes pointed down and your fingers pointing up.

Stage three - performing the skill

  • Continue stage two until you have sufficient controlled height and rhythm.
  • As you take off, bring your arms away from your sides and extend them out in front of you and elevate your arms quickly above your head.
  • Keep your upper body and head as still as possible.
  • As you begin to reach the peak of the jump, bring your knees upwards and into the chest.
  • Ensure that both knees are tucked tight into the chest and the shins are vertical with the floor and parallel to your back.
  • Bring the arms down from the extended position and touch the hands just below the front of the knees.

Stage four - beginning to drop

  • As you begin to lose height, extend the arms outwards and into the side of your legs.
  • Extend your legs and keep your arms straight and your fingers and toes pointed.
  • Just before you land, bring the arms out slightly in front of you.
  • To achieve the most efficient re-bounce, ensure that you land with your feet flat onto the bed.
  • Either stop or continue with sequence.