Welcome

Warm-Ups

General

At the start of each session we have a 20 minute module that begins as Warm-Up, and progresses through the 20 minutes to finish as intensive work on Drills.
The Warm-Ups are very sports specific, and geared to start with simple skills whilst initially warming up, then get more complex as the athletes reach readiness to start training.

We recommend that as far as practicable the athletes combine Stretching during their off-bed time during Warm-ups.
See Stretching Works

The Coaches are scrutinising the activities closely and continuously, giving quality feedback on the skills or jumping. Consequently the athletes are regularly consolidating their most fundamental moves, (further they rarely realise how fast 20 minutes passes).

Operation

All performers are given identical activty tasks to do, and we rotate the performers off the beds after each activity, which lasts about 1 minute.
One Coach will call out the activity - then all coaches watch and correct any of the performers seen to be showing poor form or poor technique.
The athletes have to keep repeating the activity tasks, until such time as the next activity is called. The activity is repeated as many times as necessary to ensure all athletes get a go at it.
So if there were 4 beds and 12 athletes then the module would go
Activity 1, Activity 1, Activity 1, Activity 2 Activity 2, Activity 2, Activity 3, Activity 3, Activity 3, ... and so on through to Activity 6, Activity 6, Activity 6.
hence it would take about 18 minutes, but with a little time loss for people to get off and on the trampoline the total module would last 20-25 minutes in total.

Technical Content

Illustrated below is the sequence of activities for our Grade 4 &Grade 5 members,
Where appropriate, Coaches help develop specific skills that aren't fully mastered.
Activity
   1   Shaped Jump. Straight Jump (using differing shapes)
   2   Arms-Down Straight jumps (30 seconds), & then Arm-Swing Straight jumps
   3   Three Back-Bounces (30 seconds) & then Cat-Twists
   4   Front Drop, Back Drop, Back Pullovers (30 seconds) & then Back Drop, Front Drop, Front Turnovers
   5   Back S/S (T)
   6   Tuck jump, Front Somersault (T), 1/2 Twist jump

In principle our Grade 1 - 3 module is exactly the same as our Grade 4 - 5 module, the difference being in the level of skills performed, this is illustrated below..
Where appropriate, Grade 1 members are permitted to substitute double somersaults for singles.
Activity
   1   Shaped Jump. Straight Jump (using differing shapes)
   2   Arms-Down Straight jumps (30 seconds), & then Arm-Swing Straight jumps
   3   Back Somersault (T) x3 (30 seconds), & then Barani (P) x3
   4   3/4 Back Somersault, Cody (T), Back Somersault (T) (30 seconds), & then 1/2 Twist to Crash Dive
   5   Crash Dive, Ball-Out Barani (T) (30 seconds), & then Back Somersault (T), Barani (S), Full
   6   Back Somersault (T), Arm-Swing Straight jump, Barani (S), Arm-Swing Straight jump x 5

Note;- The elements in activties 3, 4 & 5 are timed, and recorded in the athletes training diaries.

StretchingStretching Guide [Download this as Microsoft Word for Windows® document - 110k bytes]
Stretching is crucial for every sport or fitness activity. This guide provides a series of stretching exercises to incorporate into your programme.