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?
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.