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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 gastrocnemius, soleus, and quadriceps, forcing rapid eccentric-to-concentric transitions. Landing Stick isolates the deceleration demand, teaching the posterior chain to absorb ground reaction forces before the next explosive output.

What Reactive Power Really Costs the Body

What Reactive Power Really Costs the Body

Mini-trampoline plyometrics compress the amortization phase — the milliseconds between landing and takeoff — which is precisely where elite reactive athletes gain their edge. Scissor Jumps and Alternating Lunge Hops expose single-leg instability and hip abductor asymmetries that flat-ground training routinely masks.

Unilateral Bias Meets Elastic Recovery

Unilateral Bias Meets Elastic Recovery

The progression from bilateral Squat Jumps to unilateral Lunge Hops follows the specificity principle, loading the glute medius and tibialis anterior under elastic instability unique to the trampoline surface. The cool-down — World's Greatest Stretch, Supine Twist, Cat-Cow — directly targets the hip flexors and thoracic spine compressed during repeated jump landings. Reduce rest intervals by 5 sec

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