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This landing requires the performer to make contact with the trampoline in a seated position with the legs straight and their hands pointing in the same forward direction as their toes.

Stage one - getting started

• Stand on both feet on the red cross, in the middle of the trampoline.
• Bend your knees and push gently off your toes to begin a low, controlled bounce.
• Once in the air, rotate your arms in small circle from your side and complete one full turn before you return back to the bed.
• Complete the same routine a few more times and create a rhythm.

Stage two - gaining height

• To begin gaining height, land with feet flat on the mat and as the trampoline begins to elevate up, push your toes deeper into the trampoline immediately before take-off.
• As you take off, bring your arms away from your sides and extend them out in front of you and elevate your arms quickly above your head.
• Keep your upper body and head as still as possible.
• As you reach the top of your jump, ensure that you keep your toes pointed down and your fingers pointing up.

Stage three - performing the skill

• Continue stage two until you have sufficient controlled height and rhythm.
• As you take off, bring your arms away from your sides and extend them out in front of you and elevate your arms quickly above your head.
• Begin to tilt your pelvis upwards slightly to create a natural leg lift.
• Keep straight legs and do not purposely lift them up.
• Keep your upper body and head as still as possible.
• Maintain position.

Stage four - beginning to drop

• As you begin to lose height, bring your arms down to make contact with the bed just behind your bottom and extend your feet forwards.
• Ensure you land with your back close to upright and hands tucked in just behind your bottom with the fingers pointing forwards in the same way as your toes.