Planning practices and training.

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Planning practices and training.

Target group:

I am going to do my practise sessions for a beginner, who has little experience and very basic skills in trampolining, such as straight bouncing and stopping.

By the end of these sessions, they should be able to do a short sequence of simple skills, becoming more confident and fluent in the execution of them. Each sessions’ length will depend on the time needed to learn and practice a skill.

Routine:

  1. Tuck jump,
  2. ½ twist jump,
  3. Straddle jump,
  4. Full twist,
  5. Pike jump
  6. Seat drop to feet.

Warm up:

Pulse raising activities:

  • 20 straight bounces with correct arm movements on the trampoline, 5 star jumps and 5 leaps, on the floor.
  • These simple exercises are appropriate for younger children (usually beginners) and as they are easy.
  • They also use the muscles required in trampolining. (Quadriceps, hamstrings and calf muscles.)

Mobility activities:

  • 10 shoulder shrugs, 10 large circular motions with arms (forwards and backwards) neck movements, elbow and knee flexions and extensions and hip rotations.
  • These loosen the joints to be used, (shoulders/hips/neck) and help injury prevention.
  • They are simple.

Stretches:

  • Quadricep stretch, by holding the foot behind the performer and pushing the hips forwards slightly.
  • Hamstring stretch, by bending one leg at the knee and putting the other leg out straight so that the heel is on the floor. The hands should rest on the bent knee.
  • Calf stretch, by putting one foot back and parallel but not adjacent to the other foot, and pushing down on the back heel until a slight strain is felt.
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This warm up should be done before each session and will increase heart rate, so the body is warm. By the end of the sessions, the performer will probably be suppler (more flexible) therefore will have to push the stretches further. Their cardio vascular endurance should increase too.

Warm down:

  • 10 straight bounces and walking around the trampoline 2 times to decrease the HR and rid of any lactic acid. Gentle stretching will increase flexibility.

Session 1:  Aim-Learn and practice shapes. Tuck, straddle and pike jumps. (Duration-1 hour)

Warm up.

Start by showing a demonstration ...

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