Trampoline Exercises For Improved Leg And Core Strength

Recreation & Sports Articles

Trampolines are a popular item for children and families across the country. However, a trampoline offers more than just an active, healthy way to strengthen your legs. Because bouncing correctly requires you to hold a firm position with your body through impact, regular trampoline work helps build core strength, which will increase your athletic performance and decrease the likelihood of you experiencing an injury.

That said, not all workouts are created equal. If you want to get the most muscular benefit out of your trampoline sessions, you need to perform some specific actions before, during, and after your workout.

Warm-Up

A trampoline workout is much different than a jog or weight training session. You'll be working out in a cardiovascular sense--your heart rate will undoubtedly rise! You'll also be working out for strength gains at the same time. While this makes for an efficient exercise session, it also means you'll need to prepare correctly.

The key is to prepare your muscles to apply force on command while also raising your heart rate in a gradual manner. The best way to do this is to progress through the following:

• Slow dynamic stretches--Dynamic stretching is the process of using athletic movements to warm up your muscles. This is a contrast to static stretching, which is the common stretch-and-hold method. Use movements like jumping jacks, hip swings, and torso twists for a few minutes when you begin.
• Light movement--After dynamic stretching, the next step is to move through some low-force jumping and twisting movements on the ground. Slow squats, lunges, and calf raises are great choices. Make your movements slow and deliberate--do not apply a great deal of force just yet.
• Plyometric exercises--Plyometric movements are fast movements where you demand maximum force from your muscles. These will raise your heart rate and acclimate your muscles to applying force without the added stability requirements of the trampoline. Keep this section short though--no more than 3-5 minutes.

Exercise Phase

Now that your muscles are ready and your heart rate is elevated, it's time to begin your trampoline workout. The good news is, just about any movement on the trampoline will work your major muscle groups. That's because effective bouncing requires you to stabilize your entire body at impact. There are, however, things to keep in mind while bouncing that will improve the quality of your workout. By alternating these elements properly, you'll increase the effectiveness of your workouts.

It's important to vary the type of bouncing sets that you perform. For instance, consider bouncing on each leg in isolation, landing on your bottom, or performing 180-degree or 360-degree spins while in the air. Each type of movement will require slightly different muscle engagement, thus increasing the workload on your muscles.

Also, be sure to vary the intensity of each set. On a trampoline, you'll likely keep moving for the entire time. Alternating high-intensity sets with low-intensity bounces allows you to regulate your heart rate while maintaining active movement for a longer time than simply going all-out. You'll also engage different parts of your legs and core when varying the intensity of a bounce.

Cool Down

There are two important elements to your cool down--the heart rate deceleration and static stretching. You'll want to start lowering your heart rate with slower bounces, then progress to land for the final stretching. Spend at least 3 minutes bouncing at a slow, natural pace. 

Once on the ground, spend particular time stretching your legs. Holding toe-touches and hamstring stretches for 30 seconds each is a great way to increase your flexibility while promoting muscle recovery. It's also a fantastic way to give your body time to adjust to being back on solid ground!

That's all there is to it! No matter what type of exercise you perform, a trampoline is a great tool for improving your core and lower body strength. However, by working out in a deliberate, systematic fashion, you'll get the most out of your sessions while reducing your chances of sustaining an injury. Talk to a local sporting goods dealer for more info.

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24 February 2015