Gymnastics
Mini-Trampoline Front Tuck
The mini-trampoline front tuck is a tucked forward somersault from a mini-trampoline onto a landing mat. It develops explosive leg power, aerial coordination, and landing control.
Higher injury risk. Read the safety notes before adding weight.
- Advanced
- Compound
- Higher injury risk
- Rest 2 min
How to do it
- Approach the mini-trampoline using your practiced run-up.
- Hurdle onto the center of the trampoline bed with both feet together.
- Rebound upward toward the landing mat with your arms reaching overhead.
- Draw your knees toward your chest once airborne to form a tight forward tuck.
- Release your tuck as your feet rotate toward the landing mat.
- Extend your legs beneath you before contact.
- Land on both feet with your hips and knees bending to absorb the impact.
Form cues
- Keep your head neutral.
- Keep your knees together.
- Make the tuck compact, not loose.
Common mistakes
- Diving forward off the bedDirect your takeoff upward rather than throwing your shoulders toward the mat.
- Tucking before takeoffFinish pushing through the trampoline before pulling your legs inward.
- Holding the tuck too longPractice opening timing in an assisted progression before attempting another full somersault.
Safety
Incomplete rotation or missing the landing area can cause serious head, neck, or spinal injuries. A poorly controlled landing can also injure your knees or ankles.
- Attempt this only under direct supervision from a qualified gymnastics professional with appropriate spotting; written instructions are not enough to learn it safely.
- Have the mini-trampoline secured and the landing mat's thickness, position, and size checked for this skill.
- Establish reliable straight-jump landings and assisted forward-somersault progressions before attempting the full movement.
- End practice when fatigue changes your takeoff, rotation, or landing control.
If you have current neck, back, knee, or ankle symptoms, get advice from a physiotherapist or doctor before attempting this skill.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Gymnastics Landing Mat
- Mini Trampoline
Sets and reps
- Sets
- 3–5
- Target
- 1–3 reps
- Rest
- 2 min
For athletes already cleared to practice this skill, reset fully between attempts rather than linking repetitions.