Research Corner - Q&A Trampoline Training by Steve Rhyan | Date Released : 03 Feb 2003 0 comments Print Close Question: Do you have any references to workouts involving jumping on a trampoline? It would be for use in a gym environment. The trampoline is about four feet in diameter and stands about 12 inches off the ground. It is mobile and can be moved around. I would like to incorporate it in my workouts with my clients. Aside from the obvious cardiovascular benefits, do you have any other motivations? Answer: The small trampoline is a unique training tool. I have heard it called the “mini tramp.” Most of your physical therapists use a version of this to help people with rehabilitation. There are several ways to use the trampoline in this setting. The person can stand on one or two feet and throw weighted objects (medicine balls) against it and catch it on the return. In this fashion, you want to focus on the eccentric phase of the catch. The client can also kneel and do the same, which requires more hip and abdominal strength. Other alternatives are lunge and throws and side tossing. You can probably get creative after that. Another alternative method of using the trampoline is in a plyometric fashion. How we use the mini tramp is in a super setting fashion. Your client would perform squats, cleans or whatever lower body emphasis exercise and then walk over to the “mini” and jump as high as possible for five to 10 reps. The jumps are explosive like a vertical jump. Control is essential when on the mini. Some people drift while in the air, so focus on the take off and landing is a must. Of course, you are standing there spotting the drift and would re-direct the person if they start to get out of control. The mini tramp can also be used as a platform for lunges and reverse lunges, to place your feet on for pushups and as rebound exercise for a run and jump. The run and jump is usually for jumping type athletes that have good balance, but some people like trying a "watered down" version where the person is moving slower and not jumping as far. You can use the mini tramp for unstable surface training. This will help with improving proprioception and give another “angle” to your training. Look at the PTN Exercise Library for exercise ideas and apply them to the mini tramp. Good luck with the training. Back to top About the author: Steve Rhyan Steve is a member of: National Strength and Conditioning Association American College of Sports Medicine American Society of Exercise Physiologists. <br><br> Steve has been an athlete, coach, teacher and trainer for over 20 years. Steve received his Undergraduate degree in Physical Education/ Biology and Graduate degree in Physiology of Exercise from San Diego State University, San Diego, CA. He has taught from middle school to college and coached high school, college and professional athletes. <br><br> As an athlete, Steve was a professional moto-cross racer for 10 years. He was California State Champion several times, ranked in the top 10 Nationally and in the top 20 Internationally. Steve has also participated in the Decathlon, numerous Triathlons, several Fitness Challenges and won the Police Heptathlon in San Diego, CA. To better understand "Body-Power," Steve studied Kajukenbo(Hawiian Karate) for several years and received a Black Belt. He is pursuing an education in Kodokan Judo to further understand anaerobic conditioning and the application of strength, power and agility. As a coach he specializes in Moto-Cross Racing, Track & Field, Mountain Bike Racing and Surfing. <br><br> Steve is presently a part time lecturer in Exercise Science at Santa Ana College for the Police and Fire Services and is Director of Strength and Conditioning at Specialized Personal Training(SPT) in Mission Viejo, California. At SPT, he specializes in Sports Medicine and Fitness Training for all ages, but especially people over 40 years of age. One of Steve's clients won the female division of the Navy Seal Fitness Challenge, she is 50 years old! Steve has several articles on training for a Fitness Challenge published in the Journal of Strength and Conditioning. When he is not writing, studying, teaching or training you can find him, with his family, on the beach surfing. Aloha. <br><br> "I learn by going where I have to go." 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