Trampoline drills

[miniwhinny]

Just for my own curiosity...I keep reading about trampioline drills for PV'ers. Can someone direct me to a link to read more or can someone fill me in on what the drills are. Thanks

[tsorenson]

The one I used to do worked on preprioception, or body awareness, while clearing a bar. We would have two guys standing on either side of the trampoline, holding a bungee as high above their heads as possible, stretched across the trampoline. The vaulter doing the drill would stand on the front of the tramp, facing away from the bungee, bounce a few times to get some height, then land on their back/shoulders while bouncing/shooting into a rockback-handstand and flying over the bar as you would in a vault. It was a helpful drill for learning the most efficient way to clear the bar and how to hollow out your body/arms, pike at the waist, knee bend, etc.
I would not recommend this drill unless you are using a "real" gymnastics trampoline rather than a "backyard" trampoline. The one we used was large, surrounded with padding, and made of a rope netting, rather than the black woven nylon you see on most trampolines. It was in a gymnastics training facility...that may be a good place to look for one. I think I tried this drill one time on a normal trampoline and went flying off the side in spectacular fashion...my buddies enjoyed it but it hurt, as I recall.
There may be other drills that can be done on a trampoline, but probably most of them focus on learning to control your body in mid-air and/or getting confidence with being projected upward in an inverted position.
Keep up the good work!

[KirkB]

In the "Unbending the pole" and "Bryde Bend" threads, we cover tramp drills. Just search for "tramp" within these threads.

Further to Sorenson's drill, the actual extension off the tramp mat simulates the extension off the pole.

Timing is everything on this drill ... and on the pole.

Once you get this timing down on the tramp, it's much easier to apply on the pole.

Kirk

[miniwhinny]

Thanks guys.

Glad I asked because our tramp is a backyard one

[KirkB]

Thanks guys.

Glad I asked because our tramp is a backyard one

You can do the same drills on a small tramp. You just shouldn't bounce as high ... for safety's sake.

Another reminder ... just like around the PV pit, you should NEVER have any hard objects around the tramp. Expect the occasional fall off the tramp ... hopefully onto soft grass.

If you have a 2-step ladder (or whatever) to get onto the tramp, the spotter should pull it at least 10 feet away before any difficult tricks are attempted. And never tramp alone ... always have at least one spotter for anything high or dangerous.

Kirk

Edit: Fixed typo.

[miniwhinny]

Good advice.

[Andy_C]

If you can find the right facility, here's an interesting drill you can do:

It's basically an add-on to Kirk's extension drill. You'll need a fully equipped gymnastics center with a large in-ground trampoline as well as an overhead suspension system for hanging things. What you do is hang a bungie straight down from the suspension over the trampoline. You do the same extension drill Kirk described but you will be hanging on to the bungie much like a pole. Work on covering the "pole", extending vertically (behind your head would be ideal but difficult for this exercise) and staying with the "pole" through the pull turn. Don't let go of the bungie, just ride it down after the pull turn - you can land on your feet or on the lower half of your back. It's a very similar concept to this pole vault trainer http://www.vsathletics.com/product.php?xProd=382&xSec=67. You could just buy the pole vault trainer, but this is much more fun and more difficult. If you can stay with this "pole" you can stay with any pole!

Not only does it help, but it's also a lot of fun and the kids love it. Unfortunately you'll need some very good facilities for this one, go to your local gymnastics center if you want to try it. Also, safety first! Make sure the facilities are adequate - a large trampoline, padding on the side of the trampoline, a good solid suspension system and anchor and a good bunjie chord. Make sure the bunjie is tight enough to provide a solid simulated "recoil" of the pole but not so tight that you'll lose your grip.