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Gymnastics

Trampoline Straddle Jump

The trampoline straddle jump is a bounce with your straight legs spread wide in front of you before returning to your feet. It trains leg power, body control, and coordination in the air.

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. Establish low, controlled straight bounces in the center of the trampoline.
  2. Push evenly through both feet to take off vertically.
  3. Lift your straight legs forward into a wide V as you approach the top of the bounce.
  4. Reach your hands forward between your legs at the peak.
  5. Bring your legs together beneath you before landing.
  6. Land on both feet in the center of the trampoline.
  7. Finish with a stop bounce by bending your knees to absorb the trampoline's rebound.

Form cues

  • Keep your chest lifted.
  • Point your toes in the air.
  • Keep your eyes forward.

Common mistakes

  • Folding down toward your legsLift your legs toward your hands instead of diving your upper body forward.
  • Forcing a wider straddleUse a comfortable leg spread that lets you keep your knees straight without pulling at your inner thighs.
  • Holding the shape too longMake the straddle brief so you have time to return to a feet-down position well before contact.

Safety

An off-center bounce or late return to your feet can cause an awkward landing or a fall onto the frame or off the trampoline. These can cause serious ankle, knee, head, or neck injuries.

  • Master controlled straight jumps and stop bounces before attempting this skill.
  • Practice with a qualified trampoline instructor present and only one person on the trampoline.
  • Check that frame pads and required landing mats are secured and the surrounding area is clear.
  • End the set if you drift from the center or lose control of your bounce height.

Choose straight jumps or seek advice from a physiotherapist first if hip, groin, knee, or ankle symptoms make spreading your legs or landing uncomfortable.

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

Reset between attempts; count only straddle jumps, not the setup bounces.

Variations

Easier