I have recently had a lot of interest regarding personal trampoline training. I can see this as a very lucrative idea and have access to two Olympic size trampolines. Could you propose any workout sessions I could do with clients that will be different from the core moves performed on a trampoline to make the session more varied and worth the extra money?
Trampolines provide a great mode of exercise and can be utilized to develop balance, core and muscle strength, agility and proprioceptive strength. A basic warm up exercise would be to stand on one leg on the trampoline. This will improve balance and develop better proprioception. Next, a client could do small jumps on one leg to develop leg strength and gradually increase the height of the jumps. Be sure not to go higher than the client can handle to prevent injury. Squats can be performed on two legs or one leg on the trampoline, and you can progress to holding a medicine ball or dumbbells while performing the squats.
Many traditional weight lifting exercises can be performed on the trampoline to increase the difficulty and challenge balance. Doing arm curls, shoulder presses or front and side raises with dumbbells while standing on one or two legs on the trampoline is a good challenge. Multi-planar raises are also fun and require some thinking. This would involve doing a front raise with one arm and a side raise with the other at the same time.
Doing push ups or dips on the trampoline will develop chest, shoulder and tricep strength. Lift one leg off the trampoline during these exercises for increased difficulty. Another good chest exercise is playing catch with someone with a medicine ball. The other person could be on the trampoline with you or on the ground. Stand on one leg and have the other person pass the ball to different spots each time to make it harder.
For abs, back and arm strength, do planks or side planks on the trampoline with one leg in the air, if possible. Lockouts are another option. This involves holding yourself in the push up position with arms extended and just a slight bend at the elbow. Let your arms off the trampoline quickly, bounce off your chest on the trampoline and then catch yourself with arms extended again in the push up position. Be sure to keep your head up to avoid landing on your face.
Dynamic exercises include jumping on the trampoline, landing on your stomach and returning to jumping. This will develop shoulder and lower back strength. Jumping and landing in a sitting position will focus on abdominal strength and jumping, landing in a kneeling position and returning to jumping will work the quadriceps, calf and gluteal muscles. Simply jumping as high as possible will build leg strength.
Jogging while on the trampoline can be a good cardio option for people who have any knee or joint problems. The trampoline provides less impact on the joints than running on the ground and is therefore less hard on them.
Hope this article gives you some new training ideas!