Gymnastics
Trampoline Straight Jump
The trampoline straight jump is a vertical bounce with a straight body and a two-foot landing. It trains leg drive, balance, and body control in the air.
Higher injury risk. Read the safety notes before adding weight.
- Beginner
- Compound
- Higher injury risk
- Rest 45 sec
How to do it
- Stand in the center of the trampoline with your feet hip-width apart.
- Bend your knees slightly to press into the bed.
- Push through both feet as the bed rebounds.
- Swing your arms overhead as you rise.
- Stretch into a straight body position in the air, with your legs extended.
- Lower your arms as you approach the bed.
- Land on both feet in your takeoff spot with your knees slightly bent.
Form cues
- Keep your eyes forward.
- Keep your ribs over your hips.
- Track your knees over your toes.
Common mistakes
- Uneven foot pressurePress equally through both feet so you leave the bed without tipping sideways.
- Chasing height too soonKeep your jumps low until you can repeat the same controlled landing.
- Throwing your head backKeep your head aligned with your torso rather than looking up at your hands.
Safety
Drifting toward the edge or losing control can cause a fall onto the frame or off the trampoline. Awkward landings can injure the ankles, knees, or spine, especially as bounce height or fatigue increases.
- Use the trampoline one person at a time.
- Check that frame pads, bed, and any required end decks or landing mats are secure before starting.
- Practice a stop bounce first: bend your knees on contact to absorb the rebound instead of pushing upward.
- End the set if you drift away from the center or cannot control your landings.
Choose a ground-based version or seek medical advice first if you have dizziness, balance problems, or current ankle, knee, or back pain.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Spotting Platform (optional)
- Trampoline
Sets and reps
- Sets
- 2–3
- Target
- 5–10 reps
- Rest
- 45 sec
Count each jump with a two-foot landing as one rep.