An Introduction to Beginner Trampoline Skills

A trampoline is fun in its own right, and it's also a great tool for developing your tumbling skills. Basic trampoline skills are the prep or transition moves for full tricking routines. They're super helpful for learning to make momentum and gravity work for you. Read on to learn some fun trampoline moves that will impress your friends and build your next routine. 

The Backward Roll Step-by-Step

The backward roll is a classic tumbling move that can be done both on the ground and on a trampoline. 

  1. Begin by sitting. As soon as you make contact with the trampoline, pike to lift your feet toward the sky and place your hands by your head, palms up.
  2. Lift your hips so that you can start to bring your legs overhead. Tuck your chin to protect your head!
  3. Continue bringing your legs back. Once most of your body is in the air, you can bring your hands toward the mat to push yourself off.
  4. Place your feet down and continue rolling until you can stand up.

The Forward Roll Step-by-Step

This is the opposite of the backward roll. As with that roll, it's crucial to tuck your chin during the roll — perhaps even more so.

  1. Start from a standing position. Hold your arms at 90 degrees so your hands are right by your ears.
  2. Tuck your chin and pike as you lower your head toward the trampoline. Let your hands make contact first.
  3. Look at your belly button and roll your body down, starting with your shoulders and upper back.
  4. You should have enough momentum to bring your legs overhead.
  5. Plant your feet on the trampoline and stand up. 

With practice, you can eventually do this trick without hands. Simply tuck your chin and begin to fall forward. Your body must be curved so that you land on your shoulders and roll down your back. Practicing with hands down first helps you learn to avoid landing headfirst.

The Back Drop Step-by-Step

This is a trickier one because you need to land flat — not in a roll or curved position. Once you mastered this, it can be a transition move for backflips, rolls, and more.

  1. Start standing. 
  2. Begin to fall backward, but bend your knees as though you were sitting. This helps you bring your torso parallel to the trampoline.
  3. Maintain alignment of the spine and neck. You don't want to land on your behind and have your head snap back.
  4. Let your back make contact with the trampoline
  5. Use the bounce to return to standing.

The Belly Drop Step-by-Step

To achieve this skill, you'll need to maintain a straight body alignment. As with the other tricks here, it's helpful to use your hands to brace your landing and protect your head.

  1. Start with a jump. At the top of your jump, squeeze your glutes and abs to bring your body parallel to the trampoline.
  2. As you fall, bring your arms in a diamond shape in front of you.
  3. Land with your arms extending beyond your torso and your knees bent. Think of your body position as if you were lying on your belly reading a book.
  4. Unlike the other skills on this list, keep your head up — don't tuck the chin. 

The Seat Drop Step-by-Step

Similar to the back drop, you'll be falling backward with a seated position. But this time, the seat happens at the bottom of the drop. You can transition into back walkovers and back handspring from here.

  1. Start with a jump.
  2. As in the backdrop, you'll need to land parallel to the trampoline. In this skill, though, your legs and butt form the line. Don't land with your legs elevated as the bounce from the trampoline will send you into a backward roll. 
  3. So, engage your quads and pike hard to bring your legs up as you fall.
  4. Use the bounce to return to a standing position. 

If you'd like some support, you can use your hands to brace you in this trick as well. Simply hold your arms straight by your sides with your palms facing down. Never extend your arms behind you as this can cause injury. 

I hope you found this article helpful as you explore the fun world of trampoline tricking! Want more tutorials and tips? Feel free to follow me on social media and YouTube, where you can see more trampoline sequences and demos. I visit gyms and tricking events around the world and would love to teach you skills in person as well. Follow me to see my next stops!