Outdoor Trampoline Exercise Skills You Can Learn – From Basic To Advanced

Jumping into the world of trampoline exercises elevates your fitness regime and injects fun and exhilaration into your daily workouts. Whether you’re a novice looking for a new way to stay active or an advanced athlete aiming to enhance your agility and strength, mastering trampoline skills can offer a comprehensive workout that improves balance, coordination, and cardiovascular health. Here’s a journey from primary to advanced trampoline exercise skills that can transform your routine, featuring a range of options from oz trampolines, known for their quality trampolines for sale.

Beginning with Basics

1. Basic Bounce: Start with the fundamentals. The basic bounce involves jumping with both feet and maintaining a controlled height. It’s essential for warming up and getting accustomed to the trampoline’s response.

2. Jumping Jacks: Incorporate traditional exercises like jumping jacks on the trampoline. They add an extra challenge to your balance and stability while working out multiple muscle groups.

3. Seat Drops: Sit and bounce back up to a standing position. This skill focuses on your core

and leg muscles, teaching control and balance.

Intermediate Innovations

4. Tuck Jumps: Elevate your workout by pulling your knees to your chest mid-air. Tuck jumps increase your heart rate and strengthen your core, legs, and glutes.

5. Pike Jumps: For a more challenging variation, try pike jumps—leaping into the air with legs straight and hands reaching towards your toes. This exercise enhances flexibility and core strength.

6. Half-Twists and Full-Twists: Start introducing twists into your jumps. These movements improve your spatial awareness and add an abdominal workout as you twist your body mid-air.

Advanced Acrobatics

7. Front and Back Flips: For the daring and experienced, front and back flips add an adrenaline rush and complexity to your routine, demanding precise technique and awareness.

8. Somersaults: Advanced users can practice somersaults, combining flips with twists. It requires significant skill, strength, and control, targeting every muscle in your body.

9. Bounce to Handstand: Transitioning from a bounce into a handstand and back to a bounce tests your balance, core strength, and upper body control, offering a challenging yet rewarding skill to master. 

Training Tips

  • Warm-Up and Cool-Down: Start with a gentle warm-up and conclude with a cool-down to prevent injuries.
  • Safety First: Ensure you’re using a trampoline with safety nets, like those oz trampolines offer, especially when attempting advanced moves.
  • Progress Gradually: Build your skills progressively to avoid injury and ensure mastery at each level before advancing.


Including trampoline exercises in your fitness routine can revolutionize how you work out, offering fun, challenge, and a range of health benefits. From the basic bounce to daring flips, there’s a wide range of skills to explore, suitable for every fitness level. Remember, the key to mastering these exercises is patience, practice, and persistence. With high-quality trampolines for sale, such as those offered by oz trampolines, you can embark on this exciting journey confidently and safely.


Q: How often should I practice trampoline exercises?

A: For best results, aim for 3-5 sessions per week, allowing your body time to rest and recover between sessions.

Q: Can trampoline exercises help with weight loss?

A: Trampoline exercises are a great way to get your heart rate up and burn calories. When used in conjunction with a balanced diet, these can help with achieving weight loss goals.

Q: Are trampoline exercises suitable for all ages?

A: Individuals of all ages can enjoy trampoline exercises, provided they choose exercises appropriate for their fitness level and follow safety guidelines.

Q: How can I make sure that I stay safe while practising advanced trampoline skills?

A: Always use a trampoline with safety nets and padding, practice under supervision if you’re trying advanced moves for the first time, and consider taking lessons from a qualified instructor.

Q: Where can I find a quality trampoline?

A: For durable, safe and high-quality trampolines, choose reputable suppliers like oz Trampolines, which offer a wide range to suit your workout needs.