Trampolining technique for performing a back landing
This landing requires the performer to make contact with the trampoline on their back. The performer's legs should be held straight and bent to 90掳 at impact and their head must be positioned in line with the body, flat on the bed.
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.
- Hold this upright position and begin to push your chest and hips pushed slightly forward as you gain height.
- Keep your arms up and fingers in a position directly above your toes.
- Ensure extension of your arms and legs and the hip movement will provide the backwards rotation.
Stage four - beginning to drop
- As you begin to lose height, keep the arms extended and just before impact raise the legs to 90掳 vertical with the bed and point toes.
- Keep your upper body and head as still as possible and position the head in line with the body flat on the bed to avoid whiplash.