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An Olympic Trampoline Routine to Do on Your Springfree

Aspiring to be the next Simone Biles? Try our Olympic trampoline routine on your Springfree for a head start! 

min read

An Olympic Trampoline Routine to Do on Your Springfree

The 2024 Summer Olympics are fast approaching.   

Sports like gymnastics and trampolining will take centre stage in the premier competition for international athletes.  

Many children around the world will be watching the Olympics with hopeful eyes, hoping to one day be the next Simone Biles or Rosie MacLennan.   

All Olympic athletes must start somewhere, though.  

Today, we’re giving you a full Olympic trampoline routine (with instructions) to practice at home on your Springfree Trampoline.   

If you are an aspiring professional gymnast or trampolinist, this routine could help take your skills to the next level!  

Backyard Olympic Trampoline Routine to Train Like the Pros 

Here is a trampoline workout you can perform multiple times a week to start training like an Olympian.  

This workout is made to be beginner-friendly and is highly customizable.   

Don’t be afraid to get creative with it!   

Even though it’s geared toward gymnasts, it’s also great for cheerleaders and other athletes looking to develop their skills.  

Start with light stretching and a 5-minute warm-up jump. Do 2-3 rounds of 1-minute on, 1-minute off for each exercise. Once you advance your skills, see if you can do the moves consecutively with minimal rest breaks.  

1. Seat Drop   


How to perform:  

  • Stand straight with arms at sides. 
  • Jump in the air and move your legs forward, keeping them straight.  
  • Land on your bottom with your legs straight out in front of you. Your palms should be down with fingers pointed toward toes.   

2. Pike Jump  


How to perform:  

  • Stand straight with your arms at sides. 
  • Jump and point your legs out, keeping them straight and parallel to the mat. 
  • At the top of the movement, reach with your arms and point fingers to toes.  
  • Land standing with your legs straight.   

3. Tuck Jumps  


How to perform:   

  • Stand straight with hands at sides.  
  • Jump and pull your knees to chest with your hands grasping around knees or ankles. 
  • Land with your body straight and arms straight above your head.   

4. Half-Twist Jumps     


How to perform:   

  • Stand straight with arms at sides.  
  • Jump and turn in the air, facing the opposite direction for a half twist (180-degree).  
  • Land straight with your hands at sides.  

Work up to a full twist (360-degree) as you advance with this movement.   

5. Straddle Jumps   

A girl in a yellow shirt doing a straddle jump.


How to perform: 

  • Stand straight with arms at sides. 
  • Jump and point legs out sideways (about a 90-degree angle apart). Keep your legs straight, reach with arms and point fingers to toes.   
  • Land with your legs straight like the starting point.    

6. Optional: Flips  

If you have been professionally trained, end your workout with front flips, backflips or side flips until failure.   

You can also add in some crunches after jumping for extra core work!  

11 Tips for Advancing Your Trampolining Skills   

Now that you have a workout to perform regularly, check out these tips to keep developing your gymnastics/trampolining skills as you advance.  

1. Set a routine. Consistency is key when working out. Stick to a schedule and adjust accordingly.  

2. Master the basics – don’t rush through your jumps. Take time to learn and practice proper form.  

3. Video your workouts! This will show you how you’re progressing over time.  

4. Keep pushing yourself. Once you master a movement, learn a more advanced one.   

Check out these 10 trampoline exercises for more ideas!  

5. Learn from the pros -- Enroll in gymnastics or trampoline classes. Especially important if learning advanced moves.  

6. Enter competitions to test yourself against others.  

7. Make friends with other aspiring gymnasts. Having someone to work out with can help keep you stay consistent and encouraged.  

8. Develop your strength, cardio and flexibility. Consider adding different forms of training (weights, running, deep stretching) as you get older.    

9. Allow time for recovery. Every good athlete needs rest to be at their best.  

10. Don’t get discouraged. Training for gymnastics is hard! Keep with it and you will progress. 

11. Get a safe, long-lasting backyard trampoline. If you’re training for the Olympics, you need reliable equipment!   

Looking for a Backyard “Olympic” Trampoline?   

We hope you enjoy this Olympic trampoline routine on your Springfree!   

If you don’t currently have a Springfree Trampoline or are looking to upgrade, we would like to introduce you to our Jumbo Oval Trampoline. 

Springfree Jumbo Oval Trampoline in a backyard during the fall season.

Our 12 ft x 19 ft oval-shaped Trampoline is actually bigger than an Olympic-sized trampoline (10 ft x 17 ft)! 

Providing over 200 square feet of jumping room, it is perfect for practicing Olympic-style moves.   

It is costly at first ($4,499), but with a 10-year warranty on all parts, it will grow with your child and their trampolining dreams.  

Check out the Springfree Jumbo Oval Trampoline and bring the Olympics to your backyard! 

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