Sports training
Strength workout for trampolinists: isometric squats, calves, jumps, trunk shapes and pelvic floor
This session is built on one small study that wasn't randomised. In 14 junior elite trampolinists, the 7 who replaced heavy squats with short, maximal isometric pushes for 6 weeks increased their time in the air over 20 jumps by 2.8%, against 0.2% in those who kept a standard strength programme. The pushes and their doses here are the study's; the study pushed up into a bar chained to a platform, and a wall sit and calf hold are the nearest moves in our catalog, not its exact exercises. The session adds ankle, trunk and pelvic floor work that trampolining asks for. The pushes take about 25 minutes in weeks 1 and 2 and about 45 by weeks 5 and 6, so on those days you can move the trunk and pelvic floor work to another day. Nothing here has been tested on trampolining injuries.
Warm-up
- Skipping2 × 20 mBeginner · Calves, Hip flexors, Quads · 3D demoLightEasier: Ankle bounces (mini pogo)Harder: Alternate-leg bounding
- Ankle CARs (controlled articular rotations)5 circles each way, each ankleBeginner · Calves, Shins · 3D demoSlowEasier: Ankle circlesHarder: Toes-tucked kneeling (toe squat)
- Cat-cow6 slow roundsBeginner · Back, Abs · 3D demoThe whole spineHarder: Half lord of the fishes (Ardha Matsyendrasana)
- Shoulder CARs (controlled articular rotations)3 slow circles each armBeginner · Shoulders, Back · 3D demoBig and slowEasier: Arm circlesHarder: Sleeper stretch
Isometric strength, as in the study
Rest 10 s between pushes, 2 min between sets
- Wall sitIn each of two positions, knees bent about 60° and then about 30°: 3 sets of 5 pushes of 3 s in weeks 1 and 2, 4 sets in weeks 3 and 4, 5 sets in weeks 5 and 6Beginner · Quads, Glutes · 3D demoIn the study, a push up into a bar fixed at that depth, as hard and as fast as possible. With no fixed bar, a hard wall sit at each depth is the nearest moveEasier: Straight-leg raiseHarder: Spanish squat (band squat hold)
- Isometric calf raise holdThe same sets and pushesBeginner · Calves · 3D demoPush up onto the balls of your feet, knees soft, as hard and as fast as you can against a fixed bar or under a solid frameEasier: Seated bent-knee calf raise (soleus raise)Harder: Slow calf raise
Ankles and jumps
Rest Walk back between sets
- Pogo hops2 × 10Intermediate · Calves, Quads, Shins · 3D demoStiff ankles, quick contactsEasier: Ankle bounces (mini pogo)Harder: Single-leg pogo hops
- Tuck jump2 × 4Intermediate · Quads, Glutes, Calves · 3D demoKnees up, land softlyEasier: Jump squatHarder: Box-to-box depth jump
- Snapdown to athletic landing2 × 5, hold each landing 2 sBeginner · Quads, Glutes, Hamstrings · 3D demoKnees over your toes, chest upHarder: Box drop landing
Trunk shapes
- Hollow body hold3 × 20 sIntermediate · Abs, Hip flexors · 3D demoLower back pressed down: the tuck and pike shapes start hereEasier: Dead bugHarder: Dragon flag
- Tuck-up (cocoon)2 × 8Intermediate · Abs, Hip flexors · 3D demoTuck in, then reach out long with controlEasier: Seated knee tuck on a benchHarder: Stability ball knee tuck
- Locust pose (Salabhasana)3 × 20 sBeginner · Back, Glutes, Hamstrings · 3D demoA gentle arch, long through the legs, neck longEasier: Seated upper-back lift (sit tall, shoulders back)Harder: One-legged bow (half locust)
- Side plank2 × 30 s each sideIntermediate · Abs, Hip abductors, Shoulders · 3D demoHips highEasier: Knee side plankHarder: Side plank with leg lift
Pelvic floor
- Pelvic floor exercise (Kegel)8 holds of up to 10 s, then 8 quick squeezesBeginner · Pelvic floor · 3D demoRelax fully between squeezes, as long as you held
Tips
- Twice a week for 6 weeks, in place of heavy squats or leg presses, as in the study; keep your usual trampoline sessions.
- The pushes are maximal but short: breathe out as you push rather than holding your breath, and stop if your back or knees hurt (our suggestion).
- During a growth spurt, keep the pushes but cut jump volume, and tell your coach about joint or back pain, as our gymnastics page explains.
- Leaking during training is common and treatable: see a pelvic health physiotherapist, and our pelvic floor guide.
- Somersaults and twisting skills only with a qualified coach and spotters, in a club.
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 strength workout for trampolinists: isometric squats, calves, jumps, trunk shapes and pelvic floor take?
About 45 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 me?
It is written at intermediate level. 11 of its 14 moves have an easier option listed beside them; use them freely.
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.