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Fitness Trampoline Plyometrics

Saltos rebotados y saltos controlados en mini-trampolin para potencia reactiva.

Warm-up

Prepare your legs and hips with gentle mobility and joint-friendly prep before trampoline work.

Leg Swings
Leg Swings30 sec both sides
World's Greatest Stretch
World's Greatest Stretch35 sec
Figure Four Stretch
Figure Four Stretch35 sec
Cat-Cow
Cat-Cow25 sec
Child Pose
Child Pose25 sec

Calidad de aterrizaje

Aterriza silencioso y estable. Si notas vibración lumbar o pérdida de alineación, baja el esfuerzo.

Trampoline Landing Stick
Trampoline Landing Stick8 sec
2 rounds · 2 min rest
3 min rest

Rebote en el sitio

Saltos pequeños y rápidos con postura alta; busca reactividad, no altura.

Trampoline Bounce In Place
Trampoline Bounce In Place10 sec
3 rounds · 2 min rest
3 min rest

Salto corto de sentadilla

Empuje explosivo desde cadera y tobillos; aterriza con rodillas alineadas y tronco firme.

Trampoline Squat Jump
Trampoline Squat Jump8 sec
2 rounds · 3 min rest

Lunge hop alterno

Mini-salto para alternar zancada. Mantén el control del aterrizaje; detente si hay cadera inestable.

Trampoline Alternating Lunge Hop
Trampoline Alternating Lunge Hop8 sec
2 rounds · 3 min rest
4 min rest

Scissor jump corto

Aceleración rápida y aterrizaje firme. Evita “colapsar” rodillas; piensa en absorber y rebotar.

Trampoline Scissor Jump
Trampoline Scissor Jump8 sec
2 rounds · 3 min rest

Flexión suave

Respira lento y suelta hombros y espalda baja. No fuerces rango si molesta.

Standing Forward Fold
Standing Forward Fold45 sec

Cadera y glúteo

Encuentra tensión tolerable; mantén la respiración. Evita dolor lumbar agudo.

Figure Four Stretch
Figure Four Stretch30 sec each side

Eje y respiración

Estira la espalda con control; si la espalda baja se sobrecarga, reduce profundidad.

Child Pose
Child Pose40 sec
Supine Twist
Supine Twist40 sec
Reactive Force From the Ground Up

Reactive Force From the Ground Up

Trampoline Squat Jumps and Bounce In Place train the stretch-shortening cycle in the soleus, gastrocnemius, and quadriceps — the same elastic recoil mechanism that powers every sprint and jump. The unstable surface amplifies proprioceptive demand, forcing ankle stabilizers and tibialis anterior to fire continuously.

Why Mini-Trampoline Demands Precision

Why Mini-Trampoline Demands Precision

Rebounding surfaces reduce peak impact force while multiplying neuromuscular timing requirements — your nervous system must coordinate landing mechanics 20-40% faster than on solid ground. Landing Stick drills directly address the deceleration phase where most reactive athletes lose power leakage through the knee and hip.

Bilateral Before Unilateral, Always

Bilateral Before Unilateral, Always

The progression from Squat Jumps and Bounce In Place into Alternating Lunge Hops and Scissor Jumps follows the specificity principle: establish bilateral force production before demanding single-leg power asymmetry. To personalize, increase Scissor Jump tempo only when Landing Stick holds feel stable for 3 full seconds without knee cave.

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