Gymnastics
Mini-Trampoline Straight Jump
The mini-trampoline straight jump uses a short approach and a two-foot rebound to send you onto a landing mat. It trains leg power, body control in the air, and controlled landings.
Higher injury risk. Read the safety notes before adding weight.
- Intermediate
- Compound
- Higher injury risk
- Rest 1 min 30 sec
How to do it
- Stand a few short strides from the mini-trampoline, facing the center of the landing mat.
- Take a short, controlled approach toward the trampoline.
- Hop onto the center of the trampoline bed with both feet together.
- Swing your arms upward as the trampoline rebounds you toward the mat.
- Extend your body into a straight shape during flight.
- Touch down on both feet near the center of the mat.
- Bend your hips and knees to absorb the landing.
- Settle into a balanced standing position without another bounce.
Form cues
- Look forward, not at your feet.
- Keep your ribs stacked over your hips.
- Knees follow your toes.
Common mistakes
- Rushing the approachUse repeatable, measured steps rather than sprinting into the trampoline.
- Throwing your head backKeep your head neutral to avoid tipping backward during flight.
- Tucking your legs in flightKeep your legs long beneath you until you prepare to land.
Safety
An off-center takeoff or excessive forward speed can send you onto the frame or beyond the mat, causing a serious fall. A stiff or uneven landing can overload your ankles and knees.
- Have qualified gymnastics staff secure and align the trampoline and landing mat before use.
- Keep the approach and landing area clear, with only one jumper using the setup at a time.
- Start with a low rebound under qualified supervision; do not add flips or twists.
- End the set when fatigue makes your takeoffs or landings inconsistent.
Choose floor-based straight jumps first if you cannot reliably land and hold your balance; seek medical or physiotherapy advice for current joint pain or balance problems.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Gymnastics Landing Mat
- Mini Trampoline
Sets and reps
- Sets
- 2–3
- Target
- 3–5 reps
- Rest
- 1 min 30 sec
Pause between attempts to fully reset rather than linking jumps continuously.