Materials Needed:
- Mini trampoline (or large trampoline with safety net)
- Water bottle
- Comfortable clothes
- Optional: Soft balls or beanbags
Let's Get Bouncing, Student!
Warm-up (5 minutes)
Before we jump, let's warm up our bodies!
- Jog in place for 1 minute.
- Do 10 arm circles forward and 10 backward.
- Do 10 leg swings on each leg.
- Reach for your toes 5 times (gentle stretch!).
Trampoline Safety First! (5 minutes)
Trampolines are super fun, but safety is most important! Let's remember our rules:
- One person on the trampoline at a time.
- Always jump in the center.
- Keep your eyes open and look where you are jumping.
- No crazy flips or tricks without a grown-up spotter and proper training.
- Learn how to stop bouncing safely (bend your knees when you land).
- Drink water when you take breaks.
Basic Bounces (15 minutes)
Time to practice bouncing! Get on the trampoline.
- Straight Jumps: Start with small bounces. Keep your body straight, arms by your side or slightly out for balance. How high can you bounce while staying in control and in the center? Try 20 controlled straight jumps. Take a short break and drink some water.
- Tuck Jumps: Now, let's try tuck jumps! Bounce a few times, then on one bounce, pull your knees up towards your chest in the air, like you're tucking into a little ball. Land with your knees slightly bent. Try 10 tuck jumps. Remember to stay in the center!
- Stopping Practice: Practice bouncing a few times and then stopping quickly by bending your knees deeply when you land. Try this 5 times.
Fun Game: Bounce & Catch! (Optional - 5 minutes)
If you have soft balls or beanbags: Have a grown-up gently toss a soft ball towards you while you are doing small bounces. Try to catch it while staying balanced! Then gently toss it back. This helps with coordination!
Cool-down (5 minutes)
Great job bouncing, Student! Let's cool down our bodies.
- Walk slowly around the room or on the spot for 1 minute.
- Gentle stretches: Hold each stretch for 15 seconds.
- Reach up tall to the ceiling.
- Reach down towards your toes (don't bounce the stretch).
- Stretch your arms across your body.
- Quad stretch (hold your ankle behind you, use a wall for balance if needed).
- Take some slow, deep breaths.
You did amazing today! Remember to always follow the safety rules when using the trampoline.