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Gymnastics

Trampoline Back Drop

The trampoline back drop is a controlled landing on your back followed by a rebound to your feet. It develops body-position awareness and abdominal control during bouncing.

Higher injury risk. Read the safety notes before adding weight.

  • Intermediate
  • Compound
  • Higher injury risk
  • Rest 1 min

How to do it

  1. Stand in the center of the trampoline with your feet hip-width apart.
  2. Begin a low, vertical bounce.
  3. Raise your legs forward as your torso tips backward during the rise.
  4. Reach your arms toward the ceiling.
  5. Land broadly across your back with your legs pointing upward.
  6. Bring your feet beneath you on the rebound.
  7. Land upright on both feet.

Form cues

  • Keep your head aligned with your torso.
  • Keep your middle firm.
  • Keep a soft bend in your knees.

Common mistakes

  • Throwing yourself backwardLet the bounce lift you before changing your body angle, rather than pushing backward from your feet.
  • Landing on your tailboneAllow your torso to rotate farther toward horizontal instead of holding a seated shape.
  • Pulling into a tight tuckKeep your legs away from your chest so you do not continue rotating toward your head.

Safety

Mistimed rotation can cause a head- or neck-first landing. Excessive bounce height or sideways travel can send you into the frame or off the trampoline.

  • Practice only with qualified trampoline supervision, using supported progressions before attempting the full movement.
  • Use one person at a time on a trampoline with intact frame padding and suitable surrounding landing protection.
  • Learn to stop a bounce reliably before attempting back drops.
  • End the set if you drift toward the frame or lose control of your landing angle.

If you have neck or back pain, dizziness, or balance problems, get advice from a physiotherapist or doctor before attempting this skill.

Muscles worked

Front

Primary muscles

  • Abs

Secondary muscles

  • Hip Flexors

Equipment

  • Spotting Platform (optional)
  • Trampoline

Sets and reps

Sets
2–3
Target
3–5 reps
Rest
1 min

Treat each repetition as a separate skill attempt, resetting between drops rather than linking them continuously.