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Gymnastics

Trampoline Full-Twist Jump

The trampoline full-twist jump is an upright jump with a complete 360-degree turn before landing. It develops leg power, body control, and awareness of your position in the air.

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

  • Advanced
  • Compound
  • Higher injury risk
  • Rest 1 min 30 sec

How to do it

  1. Stand in the center of the trampoline with your feet hip-width apart.
  2. Build a few controlled straight bounces.
  3. Push vertically off both feet with your arms reaching upward.
  4. Rotate your shoulders and hips together through one full turn around an upright body.
  5. Open your arms outward as you return to your starting direction.
  6. Land on both feet facing your original direction, with your knees slightly bent.
  7. Absorb the remaining bounce by bending your knees to come to a stop.

Form cues

  • Keep your arms close while turning.
  • Keep your knees aligned over your toes.
  • Keep pressure even through both feet.

Common mistakes

  • Twisting against the bedBegin the turn as you leave the trampoline rather than pivoting on planted feet.
  • Whipping your head aroundLet your gaze follow your torso instead of throwing your head ahead of the turn.
  • Chasing an unfinished twist on landingReturn to half-twist practice if you cannot consistently complete the rotation before touchdown.

Safety

An off-center or unfinished twist can cause an awkward landing that injures your ankles or knees. Losing balance or leaving the trampoline can cause serious head, neck, or back injuries.

  • Practice only with qualified trampoline supervision after mastering centered straight jumps, half twists, and stop bounces.
  • Allow only one person on the trampoline at a time.
  • Check the bed, frame padding, and surrounding landing protection before starting.
  • Stop the set when you drift from the center, lose height control, or become fatigued.

Choose straight jumps or seek medical advice first if you have dizziness, balance problems, or current neck, back, or lower-limb pain.

Muscles worked

Front
Back

Primary muscles

  • Glutes
  • Quadriceps

Secondary muscles

  • Calves
  • Hamstrings

Equipment

  • Spotting Platform (optional)
  • Trampoline

Sets and reps

Sets
2–3
Target
2–4 reps
Rest
1 min 30 sec

Treat each repetition as a separate skill attempt with a full reset, not a continuous conditioning set.

Variations

Easier