Jumping on a trampoline does not put undue stress on the joints of the knees, hips, shoulders or elbows. Because you are jumping against the G-force pull of gravity, the exercise is more effective at burning calories and building muscle and bone strength. Rebounding exercises produce greater gains in a shorter period of time when compared to other exercises.
Spinning on a trampoline offers variations depending on your skill level. At the top of your jump, bring your arms in front of you and rotate your entire body. Keep your eyes looking over the shoulder in the direction of your spin. Once you are airborne and spinning, bring the hands, arms and elbows in close to the body.
Before learning a front flip, practice a tuck jump. As you jump, tuck your knees into your chest and release the legs as you come back down to the trampoline. To perform the full front flip, take a high jump and tuck the knees into the chest immediately. If you tuck the knees in quickly, your buttocks should shoot backwards and upwards. This movement will initiate the forward flip. Stay in the center of the mat. If you land on your buttocks and not your feet, practice tucking your legs more quickly.
For an easy trampoline trick, kick your legs out one at a time while you jump. You can also attempt star jumps by spreading both your legs and arms at the top of your bounce. Close your legs and arms as you return to the trampoline.
Trampoline tricks are potentially dangerous. A wrong move on a trampoline can cause cause severe damage, particularly spinal injury. Learn trampoline tricks from a qualified instructor and never practice tricks on your own. Stay in the center of the mat to avoid falling off the side of the trampoline or hitting yourself on the outer rim.