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Gymnastics

Trampoline Half-Twist Jump

The trampoline half-twist jump is a straight bounce with a 180-degree turn, landing facing the opposite direction. It develops leg power, balance, and control during rotation.

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. Build a few low, controlled straight bounces.
  3. Push straight upward from both feet with your arms overhead.
  4. Turn halfway around as you rise, rotating your shoulders and hips together with your body straight.
  5. Open your arms outward as you face the opposite direction to slow the turn.
  6. Land on both feet beneath your hips.
  7. Absorb the rebound by bending your knees to finish at a standstill.

Form cues

  • Keep your eyes level.
  • Keep your ribs over your hips.
  • Use a smooth turn, not a whip.

Common mistakes

  • Twisting against the trampoline bedLeave the bed before turning rather than pivoting on planted feet.
  • Pulling your knees upKeep your legs extended in flight instead of turning the jump into a tuck.
  • Leaning into the turnRotate around an upright body rather than throwing your shoulders sideways.

Safety

An unfinished turn or off-center landing can twist an ankle or knee, or send you into the frame or off the trampoline. Fatigue and excessive bounce height increase the chance of losing control.

  • Master centered straight jumps and stop bounces before attempting a half twist.
  • Learn under qualified trampoline instruction at a facility with appropriate frame padding and landing protection.
  • Use the trampoline one person at a time.
  • Keep attempts low and stop the set if you drift from the center or lose landing control.

Choose straight jumps first if rotation makes you dizzy or disoriented; seek medical advice before attempting twists if you have ongoing balance problems or joint 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
3–5 reps
Rest
1 min

Treat each rep as a separate attempt, resetting between jumps rather than linking twists.

Variations

Easier

Harder