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Gymnastics

Trampoline Pike Jump

The trampoline pike jump is a vertical jump with straight legs lifted forward in midair before a two-foot landing. It trains leg power, body control, and timing.

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

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

How to do it

  1. Start with controlled straight bounces in the center of the trampoline.
  2. Push off both feet into an upright vertical jump.
  3. Near the highest point, fold at your hips to lift your straight, joined legs forward toward horizontal.
  4. Reach your hands toward your toes.
  5. Open your hips to return to a straight, upright position before landing.
  6. Land on both feet in the center with your knees slightly bent.

Form cues

  • Keep your eyes forward.
  • Point your toes in the air.
  • Keep your belly firm.

Common mistakes

  • Throwing your chest downwardBring your legs toward your torso rather than diving your upper body toward your feet.
  • Bending your knees into a tuckUse a smaller hip fold that lets you keep your knees extended.
  • Holding the pike too longMake the shape brief so your feet have time to move beneath you before touchdown.

Safety

A mistimed pike can cause an awkward landing or a fall onto the frame or off the trampoline, potentially injuring your legs, spine, or head. Excessive height and fatigue make loss of control more likely.

  • Practice under qualified trampoline supervision.
  • Use the trampoline alone, with frame pads secured and the surrounding landing area clear and protected.
  • Master a stop bounce—absorbing the rebound by bending your knees—before attempting pike jumps.
  • Keep jump height within your control and stop the set if you drift away from the center.

If lifting straight legs causes hamstring or lower-back pain, choose straight jumps and seek advice from a physiotherapist before retrying.

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 30 sec

Separate each pike jump with controlled straight bounces to reset; count only the pike jumps.

Variations

Easier