Sports training
Mini-trampoline workout for beginners: bounces, balance and strength on a rebounder
In small trials, mini-trampoline programmes improved balance, leg strength and walking speed in older women with low bone density and in older men, and insulin resistance in people with type 2 diabetes. This session follows the older women's trial, which mixed bouncing, balance and strength on rebounders with support bars, and builds towards the diabetes trial's 30 minutes of moderate bouncing. Our catalog has no rebounder moves yet, so the demos show each move on the floor; do them on the rebounder as each note says. Stand tall and use the bar for balance, not to lean on: hunched bouncing has been followed by fractures in the middle of the back. With osteoporosis and spinal fractures, a prolapse, in pregnancy or after recent surgery, check with your GP or physiotherapist first.
Warm-up (on the floor)
- Standing hip CARs2 slow circles each legBeginner · Glutes, Hip flexors, Hip abductors · 3D demoOn the floor, not the rebounder, holding a chairEasier: Hip circles on all foursHarder: 90/90 hip lift-off
- Ankle CARs (controlled articular rotations)5 circles each way, each ankleBeginner · Calves, Shins · 3D demoOn the floor, holding a chairEasier: Ankle circlesHarder: Toes-tucked kneeling (toe squat)
Bounce (on the rebounder)
- Beginner · Calves, Shins · 3D demoOn the rebounder: a gentle health bounce, feet staying on the mat, standing tall with soft knees and one hand on the barHarder: Pogo hops
- Beginner · Hip abductors, Shoulders, Calves · 3D demoOn the rebounder: step or bounce your feet out and in, small and controlled, holding the barEasier: Seated marchHarder: Jumping jack
Balance (on the rebounder, holding the bar)
- Semi-tandem stance30 s each wayBeginner · Calves, Hip abductors · 3D demoOn the rebounder: one foot half in front of the other, a light hand on the barHarder: Tandem stance and heel-to-toe walk
- Tandem stance and heel-to-toe walk30 s each way, standing heel to toeBeginner · Calves, Hip abductors · 3D demoOn the rebounder: stand still heel to toe, holding the bar; don't walk on the matEasier: Semi-tandem stanceHarder: Single-leg stand
- Single-leg stand2 × 20 s each legBeginner · Hip abductors, Calves, Glutes · 3D demoOn the rebounder: a light hand on the bar; close your eyes only when it's easyEasier: Tandem stance and heel-to-toe walkHarder: Single-leg reach matrix
Strength
- Bodyweight squat2 × 10Beginner · Quads, Glutes, Hamstrings · 3D demoOn the rebounder, holding the bar: a shallow squat, knees over your toes, as in the trial. On the floor if the mat feels unsteadyEasier: Sit squat (partial squat)Harder: Dumbbell goblet squat
- Slow calf raise2 × 15Beginner · Calves · 3D demoOn the floor, holding a chair: about 3 seconds up and 3 downEasier: Seated bent-knee calf raise (soleus raise)Harder: Standing dumbbell calf raise
Steady bounce (on the rebounder)
- Standing marchMarch, then jog in place: 5 min in week 1, adding 2 to 3 min a week towards 20 to 30 minBeginner · Hip flexors, Abs, Glutes · 3D demoOn the rebounder: march, then jog lightly in place, standing tall, at a pace you can still talk at; hold the bar if you need itEasier: Seated marchHarder: Standing band hip flexion
Cool-down (on the floor)
- Wall calf stretch (gastrocnemius)30 s each sideBeginner · Calves · 3D demoOn the floor, after a minute of slow marching: heel downEasier: Seated calf stretch with a towelHarder: Heel-on-step calf and hamstring stretch
Tips
- Two to three times a week: the trials used twice a week for 12 weeks, and 3 times a week for 12 weeks.
- Stand tall, knees soft, and bounce from your legs; don't hunch over the bar.
- One person on the rebounder at a time, on a flat, non-slip floor with space around it (our suggestion).
- To make it harder, pump light hand weights while you jog in place: they raised the effort in a laboratory study.
- Leaking when you bounce is common and treatable: see our pelvic floor guide. With a prolapse, the NHS advises avoiding trampolining.
The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.
Guides that recommend it
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How long does the mini-trampoline workout for beginners: bounces, balance and strength on a rebounder take?
About 30 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.
What equipment do I need?
You need: A wall. Each move links to its guide, where you can find an alternative if you are missing something.
Is it suitable for beginners?
It is written for beginners. 9 of its 11 moves have an easier option listed beside them if you need one.
How do I make it easier or harder?
Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.