Student's Trampoline Adventure!
Materials Needed:
- Trampoline (with safety net is best!)
- Comfortable clothes (like shorts and a t-shirt)
- Water bottle
- Your amazing energy!
Let's get ready to bounce! Trampolines are super fun, but safety comes first!
Warm-Up (5 minutes)
Before we jump, let's warm up our muscles!
- Jumping Jacks: 15 jumping jacks.
- High Knees: March in place, bringing your knees up high for 30 seconds.
- Arm Circles: Make big circles forward with your arms (10 times), then backward (10 times).
- Ankle Rotations: Sit down and roll each ankle in circles (10 times each way).
Safety First! (3 minutes)
Super important rules for happy bouncing:
- One Jumper at a Time: Only Student should be on the trampoline.
- Enter Safely: Climb on carefully, don't jump onto it from the ground.
- Stay in the Middle: Try to bounce in the center, away from the edges and springs.
- No Flips (Yet!): We're focusing on safe, basic jumps today.
- Exit Safely: Stop bouncing completely, walk to the edge, and climb off carefully.
Let's Bounce! (15 minutes)
- Getting On: Show me how you climb onto the trampoline safely. Great!
- Finding Your Balance: Stand in the middle. Feel the bouncy surface. Let's do tiny bounces first, just bending your knees.
- Straight Jumps: Now, let's try some controlled straight jumps. Keep your arms by your sides or out for balance. Jump straight up and down. Let's count 10 good jumps! Keep your eyes looking forward.
- How to Stop: Bouncing is fun, but stopping is important too! While bouncing gently, bend your knees quickly when you land. This will stop your bounce. Let's practice: Bounce 3 times, then STOP! Try it a few times.
- Tuck Jumps (Optional Challenge): If you feel steady, let's try a tuck jump. Do a small straight jump, and while you're in the air, quickly pull your knees towards your chest, then straighten out to land safely on your feet. Try 5 tuck jumps. Remember to stay in the middle!
Fun Game: Trampoline Simon Says (5 minutes)
Let's play Simon Says on the trampoline! Remember to stop safely between commands.
- Simon says... do 5 straight bounces!
- Simon says... practice your safe stop!
- Do 3 tuck jumps! (Oops, Simon didn't say!)
- Simon says... bounce low!
- Simon says... bounce high (but stay in control)!
- Simon says... show me your safe exit!
Cool-Down (5 minutes)
Great job bouncing, Student! Let's cool down.
- Walk Around: Slowly walk around the outside of the trampoline (or on the grass) for 1 minute.
- Stretches (Hold each for 15 seconds):
- Reach for your toes (sitting or standing).
- Quad stretch (pull your heel towards your bottom). Do both legs.
- Arm across chest stretch. Do both arms.
Awesome trampoline session today, Student! You practiced safe bouncing, stopping, and tried some fun jumps. Remember safety rules every time you bounce!