Gymnastics
Trampoline Seat Drop
The trampoline seat drop takes you from a bounce to a seated landing and back to your feet, training trunk control and landing coordination.
Higher injury risk. Read the safety notes before adding weight.
- Intermediate
- Compound
- Higher injury risk
- Rest 45 sec
How to do it
- Stand in the center of the trampoline with your feet hip-width apart.
- Start a low vertical bounce.
- Bring your legs forward into a seated position while airborne.
- Land seated with your legs together, heels on the bed, and palms beside your hips, fingers pointing toward your toes.
- Press your palms into the bed as it rebounds.
- Bring your feet beneath your hips during the rebound.
- Land on both feet.
- Bend your knees to absorb the bounce until you stop.
Form cues
- Keep your chest tall.
- Look ahead, not down.
- Brace your middle before contact.
Common mistakes
- Uneven seated landingKeep your shoulders square so both sides of your seat contact the bed together.
- Forcing the return to standingLet the bed supply the lift rather than whipping your head backward to get upright.
Safety
An off-center rebound can cause a fall onto the frame or off the trampoline. Poor hand placement or an awkward landing can strain your wrists or back, especially as bounce height or fatigue increases.
- Learn the skill with qualified trampoline supervision.
- Use the trampoline alone, with intact frame padding and a clear surrounding area.
- Master a controlled stop bounce before attempting seat drops.
- End the set when you begin drifting or cannot control the rebound.
If you have wrist, back, or neck pain, or balance problems, get advice from a physiotherapist or doctor before attempting seat drops.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Spotting Platform (optional)
- Trampoline
Sets and reps
- Sets
- 2–3
- Target
- 3–5 reps
- Rest
- 45 sec
Count one seated landing followed by a return to your feet as one rep, resetting between attempts.