using a trampoline

nunya bitnizz said:

Hi all! I was wondering what you guys think of those personal sized trampolines for use on days
when I am not running. If you guys use them, how long do you jump on them per use?

I haven't used a personal trampoline, but in my cross-training class we use a runway trampoline and
floor exerices mats for some jumping and plyometric-like drills. A personal trampoline, I think,
would be more like jumping in place compared with what we usually do, but some drills can certainly
be done. They incorporate some proprioceptive feeling also. As part of a plyometric circuit, we may
use the trampoline for 5 minutes. As part of warmup with jumping over obstacles on floor exercise
mats, we may go 10-20 min. To do these on personal trampoline, you'd just jump higher and not go
forward. On a day when we jump over obstacles, there's about 120 jumps involved in that part - for
those that can do all of them (only a few do).

BUT regardless of what anybody else does, you should start slowly and build up, same as with
running. Something we work on is getting the lift from the toes, as if you were running.

Toward the end of the first page of this link are some ideas on number of reps.
pponline.co.uk0879.htmOpen ↗

Another way to use the trampoline, is to use it as an instability device with proprioceptive drills.
In the following link, look at the last paragraph to get an idea of progression in proprioceptive
drills. Read the entire article though to understand the concept. These drills help with balance and
improve foot/ankle function. sportsinjurybulletin.com1094 proprioceptive.htmOpen ↗

Or you could just bounce away, but be careful not to overdo it 😉

Enjoy!

Dot

--
"Success is different things to different people" -Bernd Heinrich in Racing the Antelope