At Gym Momentum Camp in Boston, Jeremy Mosier, presented a lecture/ demo on Trampoline. How to use it to help your developmental and competitive team. Many coaches asked for the notes- here they are!
PEGASUS GYMNASTICS
DEVELOPMENTAL and COMPETITIVE TRAMPOLINE PROGRAM
Basics:
Straight Jumps-Arms down
Straight Jumps-Arms up
Straight Jumps-Swing arms
Tuck Jumps
Pike Jumps
Straddle Jumps
Jump ¼ turns with arms up and down
Jump ½ turns with arms up, down and circle
Seat Drops
Doggie Drops
Proper Stomach Drops to mat
Proper Back Drops to mat
30 Straight Jumps with proper arms circle
1/1 turns with arms up, arms down, and swinging into it
Flat back drops with arms at ears
Flat Stomach drops with arms at ears
Proper back drops
Proper stomach drops
Spatial Awareness and Tight Body Drills:
Back Handspring to stomach onto mat
Front support bounces
Rear support bounces
Flat back drops ½ turn to flat stomach drop with arms at ears
Flat stomach drop ½ turn to flat back drop with arms at ears
Flat back drop ½ turn to flat stomach drop ½ turn to flat back drop with arms by ears at all time
Flat stomach drop ½ turn to flat back drop ½ turn to flat stomach drop with arms by ears at all time
2x flat back drop ½ turn 2x flat stomach drop ½ turn 2x flat back drop all done with arms by ears at all time
Jump ½ turn to stomach and back drop with arms at ears the whole time
Handstand hops on trampoline as many times as possible
Long front support bounces (hands and then feet, like a rocker)
2/1 turns with arms up, arms down, and swinging into it
Jump ½ turn to handstand arms at ears the whole time
10 back tucks in a row
10 front tucks in a row
Codi and Bailout Drills:
Back drops in a row (needles)
Stomach drops in a row with proper arm push
Back drop to stomach drop with straight body in the air
Stomach drop to back drop with straight body in the air
¾ front layout
¾ back layout
¾ back layout to stomach drop, pull to back drop with straight body into a pull over
¾ front layout to back drop, porpoise
¾ back layout, codi tuck
¾ front layout, ball out tuck
Front and Back Rotations:
Back handsprings
Front handsprings
Back tucks
Front tucks
Back tucks with kick outs
Front tucks with kick outs
Front pikes
Front pikes with kick outs
back pike with kick outs
Back layout
Front layout
Standing back tucks
Standing front tucks
Back tuck with arms up the entire time
Leaps and Jumps:
Split leap both sides
Switch split both sides
Advanced Spatial Awareness and Tight Body Drills:
Jump 1/1 and 3/2 to stomach drop and back drop with arms at ears the entire times
Long front support bounces snap feet under to stand or over rotated
Flat back pullover to handstand
Jump 2/1 and 3/1 turn to stomach drop and back drop with arms at ears the entire time
Back drop to handstand with arms up (forward)
Stomach drop ½ turn to handstand arms up the entire time (forward and backwards)
Long front support bounces, from hands into back layout with arms at ears
Back drop ½ turn to handstand to feet arms up at all times (forward and backwards)
Stomach drop front layout with arms up
Advanced Front and Back Rotations:
Back layout with arms up the entire time
Front layout with a ½ turn
Front layout with arms up the entire time
Back layout ½ with really late twist spotted if necessary
Back layout 1/1 with really late twisted spotted if necessary
front layout 1/1
1 ¼ front to stomach drop
Standing back ½ in puck position
Back layout 1 ½ twist
Front layout 1 ½ twist
Spotted double backs
Double fronts
Back layout 2/1
Double backs
Double back with arms up the entire time
