Gymnastics
Trampoline Front Tuck
The trampoline front tuck is a tucked forward somersault that finishes on your feet. It develops leg power and airborne body control and requires supervised skill practice.
Higher injury risk. Read the safety notes before adding weight.
- Advanced
- Compound
- Higher injury risk
- Rest 2 min
How to do it
- Begin with controlled, upright bounces in the center of the trampoline.
- Take off from both feet into an upward jump with forward rotation.
- Draw your knees toward your chest after leaving the bed.
- Grasp your shins to maintain a compact tuck.
- Extend your hips and knees out of the tuck as your feet rotate toward the bed.
- Land on both feet near the center with your knees slightly bent.
- Absorb the rebound through your legs to stop bouncing.
Form cues
- Lift before you fold.
- Keep your knees slightly apart.
- Keep your eyes open.
Common mistakes
- Diving forward off the bedDirect your takeoff upward rather than throwing your shoulders toward the far end.
- Tucking before takeoffFinish pushing through your legs before drawing them into the tuck.
- Guessing when to openEstablish a consistent opening cue in supervised, assisted progressions before attempting the skill independently.
Safety
Underrotation or overrotation can cause a head or neck landing with serious injury. Traveling away from the center can lead to contact with the frame or a fall off the trampoline.
- Practice only under direct, qualified gymnastics supervision in a facility equipped for trampoline somersaults; written instructions are not enough.
- Establish reliable straight bounces, tuck jumps, front drops, and stop bounces before learning this skill.
- Use one person at a time, with frame padding and protective end decks or landing areas checked before practice.
- End the set when fatigue changes your takeoff height, rotation, or landing position.
Choose nonrotating tuck jumps if you lack reliable bounce control, and seek medical clearance first if you have a current neck or back injury.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Spotting Platform (optional)
- Trampoline
Sets and reps
- Sets
- 3–5
- Target
- 1–3 reps
- Rest
- 2 min
Use this as low-volume skill practice after clearance for unassisted attempts, not as conditioning.